Not All Gluten Free Foods Are Created Equal

As I’ve mentioned before, gluten free does not equal healthy. With a little label reading, however, you can find better options. Here are some things to consider, and some healthier choices. Keep in mind, nothing beats naturally free produce!
First things first
When looking at a gluten free label, check the amount of carbohydrates, as well as fiber and sugar, per serving. By reviewing all 3, you’ll see just how many of those carbohydrates are from sugar and you’ll know if they’re going straight to your bloodstream or if they’ll be slowed down a bit by a healthy dose of fiber. You’ll start to notice that may gluten free packaged foods have no fiber at all.
That little tip will help you find the healthiest gluten free foods, but I also recommend looking at the sodium content, which can also be high in gluten free products.
Here are some healthier gluten free options
Bob’s Red Mill Gluten Free Oats– Some people find that even gluten free oats cause them to feel less than stellar. However, if you’re not one of those people, these make a quick and healthy breakfast option. Add in some almond butter and fruit for extra protein and fiber.

Enjoy Life Crunchy Flax– Cereal isn’t usually the ideal healthy breakfast, but the nutrition profile here is one of the best you’ll find, regular or gluten free. Again, it’s high in fiber and low in sugar. You may want to add an egg to this breakfast for extra protein. This cereal doesn’t have a ton of flavor, but it’s something easy to grab and go, and it’s great with a little added fruit!

Gather Bars– These make a natural sweet treat. The amount of sugar in each type is different, but all of the sugars are from fruit and they are paired with a great amount of fiber. They are low in carbohydrates and high in protein and healthy fats thanks to the mix of nuts and seeds. These are also a great option for vegetarians.

Kind Bars– These aren’t my favorite gluten free snack, but they’re sold in several stores and will do in a pinch. Depending on the flavor, they have around 5g of sugar. The best part is that they do have a good amount of fiber, as well as healthy fats. Remember, we want to avoid a spike in blood sugar. These are also an option for vegetarians.

Artisan/Organic Bistro meals– These meals offer a variety of meats like chicken and salmon with different vegetables and gluten free grains like rice and quinoa. Some are healthier than others, so always read the labels.

Evol Bowls and Meals for 2– These meals also offer a good mix of protein and fiber. They are low in calories and ready in no time. The ingredient lists are also fairly simple considering they’re microwave meals.

Do you have a favorite gluten free product?

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The Benefits of Going Gluten Free

There’s been a lot of chatter over the last few years about whether or not a gluten free diet is really good for you if you don’t have celiac disease. Experts disagree on the topic just as much as the public. Let’s take a closer look at the potential benefits of a gluten free diet whether you have celiac disease or not.


You’re forced to learn more about what you’re eating
Gluten isn’t usually a single-word ingredient listed on something. You can’t just turn over a package and say, “Oh, the word gluten isn’t in the ingredient list so I can eat this.” You have to learn more about where gluten can actually be hiding, and that requires you to learn more about your food and where it comes from.

Fruits and vegetables are always gluten free
Let me clarify- plain fruits and vegetables are always gluten free. If you order them from a restaurant covered in a sauce or seasoning, they may not be. The takeaway is that you can replace your gluten-filled foods with more fruits and vegetables, and that means more beneficial antioxidants and nutrients, often for less calories.

You may find gluten was wreaking havoc on your health
Many people don’t realize that everyday annoyances or problems such as heartburn and reflux, depression and anxiety, headaches and fatigue, can actually be caused by gluten. They may think it’s something else, but a 1-month trial completely free of gluten may help them pin down the problem.

You learn to cook
If you make the decision to avoid most gluten-free packaged products such as cereals, crackers and breads (that have very little protein or fiber but are bursting at the seams with carbohydrates), you will find yourself getting a little more creative in the kitchen. You can of course find a few healthy packaged choices as the selection grows, but you can rely on other sources of carbohydrates like sweet potatoes and winter squash for your carb intake. Enjoy a veggie omelet or turkey sausage with veggie hash for breakfast instead of gluten free bagels and cereal.

Your tastebuds change
Eating gluten-filled treats can often make you continue to crave them. While it isn’t easy to say goodbye to a slice of cake, a cupcake or a donut every time someone brings one into the office, most people find that they don’t crave these things as much as they used to once they’ve been gluten free for a while. You don’t have to avoid these items forever unless your gluten free diet is medically necessary, but cutting back may help you develop a healthier relationship with food.

Do you follow a gluten free diet? Have you noticed any positive changes?

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Gluten Free Food List

Gluten Free Food List:
All Whole Fruits and Vegetables are Gluten Free
Meats (Always gluten free unless processed )
Grains, Flours:ArrowrootAlmond FlourAmaranthBean flourBrown, black, white ,red RiceBrown Rice flourBesanCorn FlourCorn MealCassavaCorn StarchCottonseedDalFlaxseedPea FlourMilletPolentaPopcornAll whole PotatoesPotato FlourQuinoaSagoSoy FlourTapioca FlourTaro FlourTefYuccaMaca FlourPlantainsAll Nuts and Seeds are Gluten FreeAlcohol they make many liquors gluten free , make sure you read labelsAll oils are Gluten FreeVinegarsSpicesHoneyMaple SyrupWineXanthan GumWhen purchasing Condiment’s read the labelsDairy and EggsButterGheeWheyCaseinCheeseMilkSour CreamPlain YogurtGreek YogurtDairy SubstitutesAlmond MilkCoconut MilkRice MilkSoy MilkHemp MilkCashew MilkGoat CheeseSheep CheeseCoconut Yogurt

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