Top 10 Gluten-Free Foods (And Why You Should Consume)

Last updated on September 26th, 2023 at 01:06 pm

Gluten-free foods are good for health.

Gluten is a certain kind of protein.

It is found mainly in wheat, barley, triticale, and rye.

People who have gluten allergies, celiac disease need to follow a gluten-free diet.

Therefore they are advised to avoid these grains.

Or it may cause internal damage when gluten is eaten.

Gluten protein is found in most grains.

Some other grains like rice also contain gluten but not as much as the previously mentioned grains.

Foods made with wheat, barley, rye are common in our regular diet.

Excluding the items requires an overall change to the whole diet.

It will change the intake of vitamins, fiber, and other nutrients.

Let us discuss how to go on a diet with gluten-free foods but can meet nutritional needs.

Who Can Eat Gluten-free Food :

A Gluten-free diet is popular among people with no gluten-related medical issues.

It gives benefits like improved health, energy boost, weight loss, etc.

Celiac disease is a medical condition where the immune system is triggered.

It damages the lining of the small intestine.

Nutrition absorption gets prevented over time due to this.

People with celiac disease are advised to eat gluten-free foods.

People with non-celiac sensitivity have problems like abdominal pain, diarrhea, bloating, constipation, issues of foggy brain, rash, and headache.

A gluten-free diet is highly recommended for them.

Those who have an autoimmune disorder like gluten ataxia suffers from the problem of nerve tissues and body muscles.

These people can have gluten-free food.

Wheat allergy is a disease that causes a low immune system, breathing problems, and further congestion.

They also should opt for the same.

Processed foods often contain gluten.

You need to check the food ingredient mentioned in the package.

Even sometimes food with gluten-free labels contains a little amount of gluten in them.

Let us discuss the top 10 gluten-free foods and why you should consume them. 

Rice :

Rice is a grain but it is among naturally gluten-free foods.

White, black, brown, and wild- all kind of rice is gluten-free.

If there is no ingredient added, rice is safe to eat as gluten-free food.

This staple food for nearly 90 percent of the world population especially in Asia.

White rice is very common.

Brown rice has some extra health benefits.

Rice mainly contains carbohydrates and protein.

Cooked rice contains 70% of the water in it.

A 100 gram serving of white cooked rice has nutrients such as – 29-gram carbohydrate, 2.39-gram Protein, 0.19-gram fat.

80 percent of rice’s dry weight is because of carbohydrates.

Starch is the most common form of carbohydrate in foods. It is found in rice.

Soybeans :

Soybeans are a rich source of protein, vitamins, minerals. They have carbs and fat too.

It is one of the best gluten-free foods.

People who eat a vegetarian diet, often have soybean as a substitute for meat.

Soybeans have many nutritional uses.

There are mainly three kinds of soybeans- green, yellow, and black.

Soy milk is an option for people to replace dairy in the diet.

The soy oil from soybeans is a cooking ingredient.

Less processed and simple cooked soybeans are best to eat.

Flax :

Flaxseed is very significant plant food.

It is quite beneficial for health.

It is considered to help in stroke, heart disease, cancer, and diabetes.

King Charlemagne was a strong believer in the benefits of flaxseed.

He passed laws to make it a mandatory consumption.

Flaxseed is a rich source of antioxidants.

It helps human health from disease by extracting molecules out of the body.

These molecules are free radicals.

Flaxseed has lignans.

It is way more effective than many other lignan riched food.

Potato:

Potato is one of the common and popular gluten-free foods.

Potato is rich in carbohydrates.

Freshly harvested potato has 80 percent water and 20 percent dry matter (starch) in it.

Potato has similar protein contents alike cereals.

Potato is eaten baked, boiled, or fried.

Generally served as snack and side dish.

Potato is rich in vitamin C.

It is a source of iron, vitamin B1, B6, B3, minerals like potassium, magnesium, phosphorus.

Potato contains pantothenic acid, folate, riboflavin, and dietary antioxidants.

The dietary antioxidant helps to prevent diseases related to aging and dietary fiber. 

Gluten-free Oats :

Oats are sources of very healthy gluten-free foods.

They contain protein, fiber, complex carbohydrates, essential nutrients.

 Oats have many health benefits.

This includes weight loss, maintain blood sugar, keep the heart healthy.

Though people with gluten sensitivity need to be careful about eating oats.

It has been found that such people develop irritation in the stomach after eating oats.

oats contain a protein called avenin, which plays a similar role to gluten in wheat.

 80 percent of oats’ food value contains protein.

Oats are best taken in the morning as breakfast. 

Broccoli :

Broccoli is a superfood, a cruciferous vegetable.

It is low in calories but rich in antioxidants.

Broccoli is full of nutritional values.

One cup of broccoli contains 31 calories, 6 grams of carbohydrates.

Broccoli is healthy for your heart.

It keeps your blood sugar level in check.

Broccoli is a food with low GI.

Broccoli has a little amount of fat and it has no cholesterol.

It contains a small amount of omega 3 fatty acids.

Broccoli has a rich amount of protein (2.5 grams in one cup).

Broccoli is full of vitamins and minerals.

It has a sufficient amount of vitamin C which boosts our immune system.

It is a source of potassium, manganese, Vitamin A, and vitamin K.

Vitamin K is good for bones and blood.

Broccoli is among the very natural veggie gluten-free foods.

Citrus Fruits :

Citrus fruits are very strong sources of vitamin C.

Vitamin C prevents Cold and caught and also prevents heart diseases.

People reach for citrus fruits in the cold season.

Women need to consume 25 grams of fiber every day.

Citrus fruits help to have so.

There is a good amount of fiber also in citrus fruits.

Fiber helps to lower our cholesterol levels and to regulate glucose levels.

Citrus fruits keep our stomach filled and do not let us feel hungry.

This ultimately helps to weight loss.

The flavonoids, in citrus fruit, helps improving heart health.

The antioxidant in grapes helps lower “bad” LDL cholesterol.

So citrus fruits are natural sources of gluten-free foods.

Mushrooms :

Mushroom is a source of two antioxidants- ergothioneine and glutathione.

They together work hard to protect the body from physiological stress.

These two elements help prevent Alzheimer’s and Parkinson’s.

A habit of frequent consumption of mushrooms may save you from neurological problems in the future.

It also boosts your memory.

Mushroom has glutamate ribonucleotides which taste salty.

So mushroom does not require salt to prepare.

You can have it without salt too.

Thus less consumption of salt reduces the risk of heart disease and blood pressure.

This is one of the best gluten-free foods that makes a good substitute for red meat.

Spinach :

This dark green, leafy vegetable is a powerhouse of nutrition.

It keeps the nails, bones, and hair healthy.

Spinach contains protein, iron, iron, vitamin.

It is low in calories.

People who have diabetes should eat spinach as it controls blood glucose.

It is incorporated into any diet easily.

Spinach is very easily available and cheap in cost vegetables.

One cup of spinach contains 7 calories, 0.86 g of protein, 24 mg of magnesium, 167 mg of potassium, and 0.81 g of iron.

There is alpha-lipoic acid in Spinach helpful to lower the glucose level, higher insulin sensitivity.

So spinach is a great source of gluten-free foods, much recommended for patients with diabetes. 

Bananas and Apples :

A wide variety of health benefits are associated with Bananas.

Bananas have levels of potassium,  pectin, and fiber.

This fruit reduces swelling.

Banana prevents developing type 2 diabetes.

A good aid in weight loss.

It increases the production of white blood cells as it has vitamin B6 at a high level.

Bananas are great sources of antioxidants.

Antioxidants protect us from free radicals we come daily into contact with the sunlight.

Apple is called a miracle fruit which is a powerhouse to nutrition.

Apples are high in fiber, vitamin C, and low in calories. Apple is absolutely void of fat or cholesterol.

Apples have a high amount of polyphenols which act as antioxidants.

These two fruits are common and always available in the market.

They are good in taste.

Having at least one apple and one banana daily keeps you healthy and content. 

Conclusion :

So these are the Top 10 gluten-free foods (And Why You Should Consume Them).

Here in this article, we tried to suggest some gluten-free foods you can have in your diet.

Having the above foods in your diet will help you to stay fit.

If the article enriches your understanding of the above topic, the purpose of writing would be fulfilled.

Finally, let us know what do you think about this article on the top 10 gluten-free foods(And Why You Should Consume Them) by a quick comment below in the comment box.

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