Gluten-free Cereals And The Benefits Of Consuming Them

Gluten-free foods are becoming more common in stores and there is increasing talk of excluding gluten from our diet. But the "gluten-free" label alone does not guarantee that the product in question is healthy, and it is often a publicity stunt to encourage the purchase of a product.

It is good to get acquainted with the basic gluten-free cereals and understand why it is good to try to follow a gluten-free diet and how it will improve your health.

Gluten is a protein found in cereals such as wheat, einkorn, barley, rye and others. It helps to connect and shape foods and gives them elasticity. About 1-2% of the world's population suffers from celiac disease, which is an autoimmune disease characterized by gluten intolerance. These people must be very careful and follow a gluten-free diet for the rest of their lives. But there are many others with gluten intolerance, which manifests itself more easily in the form of various allergies.

If you feel any intolerance to gluten, it is good to try to limit it. Here are the cereals that are most suitable for consumption.

Gluten-free cereals

• Amaranth: helps build healthy bones, it is a great source of fiber, manganese, magnesium, phosphorus and iron.
• Brown rice: lowers cholesterol and contains manganese, which improves heart health.
• Buckwheat: the seeds are full of antioxidants and a number of useful substances such as iodine, magnesium, phosphorus, copper and others.
• Cornmeal: Look for cornmeal that is not produced from GMO corn, in which case it is full of nutrients, antioxidants and fiber.
• Millet: Millet is a seed, although it is often called a grain. Its fiber content and low glycemic index help the body maintain healthy blood sugar levels after consumption.
• Quinoa: Gains great popularity in recent years, contains many antioxidants, vitamins and minerals.
• Oats: Oats are generally gluten-free, but because they are grown in places where they may be contaminated with them, the protein is often thought to be present in the crop (but they sell gluten-free oatmeal, which is safe to eat. you can consume).
• Sorghum : usually found in the form of flour, contains protein, iron, B vitamins, fiber and antioxidants.
• Teff: You may not have heard of teff, it is a cereal that stimulates weight loss.

Once we have given some gluten-free products, see where it is most often found.

Cereals with gluten in the composition:

• breads
• pastry
• soups
• pasta
• cereals
• sauces
• salad dressings
• breading

• malt products (flour, milk, shakes, malt vinegar, etc.)
• food colors
• soups
• beer
• brewer's yeast

• rye breads
• rye beer
• cereals with rye

Health benefits of a gluten-free diet

It is no surprise to you that food affects Irritable Bowel Syndrome (IBS). This bowel disorder, which affects 7% of people, manifests itself in frequent abdominal pain, diarrhea or constipation.

Gluten contributes to this problem, even if people do not have celiac disease or food allergies. Significant improvement has been observed in patients who have excluded gluten.

Gluten causes fatigue and lethargy in many people. In the more sensitive ones, this also affects the absorption of nutrients by the body, and thus slows down the access of energy to the brain and nervous system, which increases the feeling of fatigue.

If you are sensitive to gluten, refusing to consume it will give you a lot of energy.

Swelling of the stomach is one of the most common symptoms that people with gluten intolerance have. Although the sensitivity is not strong and people do not really experience problems with their daily function, the discomfort is not to be ignored. Usually the reason for this is the gases. However, this problem is often associated with IBS. Eliminating gluten from your diet will improve this condition.

In fact, a study of 486 people with suspected gluten intolerance reported symptoms such as abdominal pain, bloating, diarrhea or constipation, nausea, epigastric pain, gastroesophageal reflux disease, fatigue, headaches, skin problems, depression, anxiety, anemia and others. .

In most of these people, problems stop significantly after stopping gluten.

Let's also ask ourselves if all the gluten-free food hysteria is needed. If you do not have a pronounced intolerance, there is no reason to stop them, as cereals also have various health benefits such as vitamins and minerals, while most gluten-free foods are produced with low-nutrient substitutes. Another factor to consider is whether these foods do not contain refined grains, starches, sugars and more.

In conclusion, we can say that a gluten-free diet is not necessary for everyone. If you are experiencing any ailments, you can try to eliminate gluten from your diet for a few weeks and monitor your condition. If you feel an improvement, you can start limiting the ingredient or even eliminate it completely from your daily menu. If you suspect a more serious condition, be sure to consult a doctor.