Gluten is a protein composite found in wheat and related grains, like barley and rye. It doesn't dissolve when placed in water, adds texture to baked products, and is used as a thickener, flavor enhancer, and binder. It can be found in many staple foods. Gluten alone is not bad for your health. Nevertheless, some people have difficulties digesting gluten or develop gluten sensitivity, so they must avoid it. For those that suffer from an inherited digestive disorder called celiac or for those with gluten intolerance, the available treatment at this time is a strict gluten-free, vegetarian diet.
Nature offers help
In a gluten-free, vegetarian diet, you must avoid wheat, oats, rye, barley, and all derived ingredients. Everything from pasta sauce to baked beans must be eliminated. Vegetarians who suffer from gluten sensitivity or celiac disease have many difficulties searching for food because most restaurants and stores don't prepare or keep gluten-free natural foods. It is good to know that there are many naturally gluten-free foods, including:
- Amaranth
- Arrowroot
- Bean Flours
- Buckwheat
- Corn
- Mesquite flour
- Millet and Millet flour
- Nut flours (almond, hazelnut)
- Potato, potato flour, potato starch
- Pulse flours (beans, lentils, chickpeas)
- Quinoa
- Rice
- Sorghum
- Soy
- Tapioca
- Teff
This is a large variety of foods and definitely ensures that you get all the key nutrients even when you follow a gluten-free, vegetarian diet: Calcium (spinach, kale, collard), Zinc (teff, quinoa, amaranth), Iron (sunflower, pumpkin, sesame), Vitamin B12 (non-dairy beverages, soy milk), Vitamin D (almond milk, rice milk), protein (nuts, soybeans, tofu). There is a growing number of gluten-free products and flours, snack foods, hot and cold cereals, crackers, soups, sauces, and pasta that can be found in health food stores and online, too. Apart from the above, we must not forget pulses. It's an essential category.
The role of pulses in a gluten-free, vegetarian diet
Pulses are also known as legumes and contain meager amounts of fat. They include dry peas, dry beans, lentils, and chickpeas. Peas or fresh green beans are not a part of this category because they have a much higher fat content. The benefits of legumes in a gluten-free, vegetarian diet are many: rich in protein and complex carbohydrates, low in fat and sodium, which is good for your heart, rich in a variety of vitamins and minerals. They are a good source of plant protein, very high in soluble and insoluble fiber, have a low glycemic index, and are high in potassium. Pulses are free of trans-fats and cholesterol, rich in folate they prevent blood clots and heart attack, provide us with zinc, calcium, magnesium, and iron. They also are good for the environment because they take less energy to grow than other crops and produce fewer greenhouse gases. Legumes are very versatile. We can include them in main dishes, salads, appetizers, baked products, desserts, soups. Another major advantage is the fact they are readily available and low-cost. Considering the above, it is essential to incorporate pulses in our gluten-free, vegetarian diet.
Legumes and strategy
The good idea is to eat pulses every day. If you don't eat them daily, add them gradually and slowly to control bloating and gas. When you incorporate legumes in a gluten-free, vegetarian diet, keep in mind some tips:
- make a list of safe, gluten-free foods: beans, seeds, nuts, fruits, rice
- drink fluids, mainly water
- eat loads of protein with each meal
- try vegetarian omega 3 supplements from algae
- ask your friends and family to support you
- Maintain a positive attitude
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