Celiac disease, also spelled coeliac disease is an autoimmune disorder in which people become allergic to gluten; a protein found in wheat, barley and rye. Eating gluten will disturb the small intestine and people might have abdominal pain and diarrhea. But in some people it is asymptomatic too.
Eating gluten free food might seem easy, but it is more than difficult to experience it. There is a misconception that people with celiac cannot eat fruit, vegetables, animal meat and beans or peas. Having researched on the gluten content, we bring you this list of Top 10 gluten free foods that are strongly recommended for people with celiac disease.
RICE
Rice is the top nutritious gluten free food making it to this list. It is like a blessing for celiac patients. All kinds of rice including brown rice, white rice or glutinous rice, all are completely gluten-free and can be eat without any doubts. But sometimes during processing, they might have come in contact with wheat, barley or rye so it should be necessary to read the food label on the back of product before consuming them. Rice falls in the category of carbohydrates. As celiac patients cannot eat wheat so to fulfill their carbohydrate needs they should have rice once a day.
Soybeans
Soybeans are called to be “whole food” as they contain all the essential substances. They are highly nutritious food. They are packed with antioxidants that protect your body from the harmful effect of free-radicals. They are high in fiber and protein. Protein is the basic need of body. Fiber in diet can help you reduce your cholesterol levels and also control your blood sugar level. Furthermore, they are cholesterol free and contain approximately no saturated fats which make them good for obese people. Soybeans are the house of omega-3 fatty acid which is a powerful antioxidant to fight cancer causing substances.
Potato
As patients suffering from celiac disease have weak immune system so eating healthy and nutritious foods is a compulsion. Potato is most healthy food when it comes to immune related diseases. Potatoes are full of antioxidants, B Vitamins, fiber, potassium and especially Vitamin C which boost up your immunity. Potatoes are also good for heart health as they are cholesterol free. Fiber in potatoes helps your body to keep your cholesterol level under check and maintains a good heart condition.
Corn
Corn is another important one making it to the list of gluten free foods. It has a number of health benefits. They are high in fiber which helps your body in digestion and aid in relieving constipation. They are also packed with water soluble vitamins like B Vitamins that play essential role in metabolism of body. One of its unique features is low glysemic index which means it slightly effect the insulin levels after consumption. People with diabetes can eat corn as it does cause a sudden change in insulin level. Celiac patients usually face digestion issues so eating corn can help them resolving digestion related problems.
Flax Seeds
Flax seeds are the most nutritious and useful seeds. These seeds are an excellent source of dietary fiber, antioxidants, omega-3 fatty acids and a number of minerals. Flax seeds are the great source of iron, potassium and manganese. Iron being a part of hemoglobin can help in improving blood hemoglobin level. Flax seeds have a salient feature that is presence of LIGNANS. Lignans are anti-cancerous agents. They protect your body from cancer causing substances. Celiac disease patients have compromised immune system so they must add flax seeds in their daily diet.
Chia Seeds
Celiac patient often eat an inadequate healthy diet that leads to other problems like skin problems, food intolerance, digestion issues, and heart problems. Chia seeds are the best to cop up with these problems. Chia seeds make your skin healthy and good looking. They are the house of antioxidants that prevent heart disease and control cholesterol level and blood sugar levels. They are immunity boosters so decrease the chances of developing other food intolerance. They also help in preventing diabetes. They also improve muscles and bone health. All in all they are essential for healthy living style.
Beans
Beans are secondary source of protein and also make it to the list of gluten free foods. They are rich in folic acid, iron, zinc and antioxidants. Beans play an important role in controlling blood sugar level and thus can control diabetes. Beans contain folic acid which is an essential nutrient to prevent congenital defects in babies. Antioxidants fight harmful agents produce in body and maintain a good heart condition.
Arrowroot
Arrowroot is like vegetable and is often use to make flour that is gluten free. Arrowroot promotes heart condition, treats diarrhea and boost up immunity. It is packed with potassium and iron. It helps in improving circulation and metabolism of body. It also helps in weight loss. Iron content in arrowroot helps in reducing the risk of anemia and boost energy levels of body.
Gluten Free Oats
Oats are naturally processed food with no preservative and additives. They are 100 percent gluten-free and can be used for weight loss as they are low in calories. They usually have high protein than grains. They are rich in soluble fiber which is good for healthy heart. They can reduce bad cholesterol and maintains blood sugar level within normal range. They contain large content of antioxidants, minerals and B Vitamins. They are the natural laxative.
Nuts and Grains Flour
People with celiac disease might think that they cannot eat flours at all. But there are many varieties of flours that are gluten-free and can be used without any doubts. Gluten-free flours include sorghum flour, almond flour, buckwheat flour, coconut flour and brown rice flour. All these flours are their distinctive characteristics. They are rich in antioxidants and also a good source of iron. Antioxidants fights free radicals and prevent cancer, autoimmune disorders and help to maintain a healthy body. They are rich in folic acid. Folic acid is a crucial vitamin to prevent congenital defects. Regulating its level in blood during pregnancy is important for a healthy baby
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Also Read: Top 3 Harmful Ingredients That Make You Sick and Obese
Also Read: Eager To Prevent Corona – Add these 6 Immunity Boosting Foods To Your Diet
This could be a good opportunity for patients with celiac diseases to add their experiences in comments below, so that it might be of help to others who are also suffering from similar problems. Let’s shun isolation, let’s fight diseases as a community, let’s all eat nutritiously to good health.
Shubi Husain
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