By now, we are all aware of the term “gluten.” Products are now available in supermarkets, which advertise themselves as being gluten-free.
So, what is “gluten,” and what does one mean by a gluten-free diet? Let’s discuss this further. Read on below.
Table of contents
What is a Gluten-Free Diet?
To understand what is a gluten-free diet, we will first attempt to acquaint ourselves with gluten.
Gluten is a protein that is commonly found in grains like rye, barley, and wheat.
Gluten consumption can be harmful to people with diseases such as celiac disease.
This diet is recommended for these individuals and others who suffer from gluten-related medical conditions.
Gluten-free foods claim to improve energy, health, and weight loss efforts.
However, such a menu changes your dietary nutritional intake, and for this reason, it is not advisable to start a gluten-free diet without consulting a health professional first.
Your doctor or dietitian may recommend you to begin a gluten-free diet if you have any of the following health complaints –
Gluten ataxia – Gluten ataxia is an autoimmune disorder that affects some kinds of nerve tissues. It interferes with voluntary muscle movement and muscle control.
Celiac disease – In celiac disease, immune system activity damaging to the lining of the small intestine is triggered. It is an autoimmune disorder that gradually begins to prevent normal nutrient absorption.
Wheat allergy – When a person is subject to a wheat allergy, their body mistakenly perceives proteins found in wheat for disease-causing agents.
The immune system gets triggered to action and forms an antibody, which could result in breathing difficulties, congestion, and other unwanted symptoms.
Non-celiac gluten sensitivity – Even if a person does not have celiac disease, they can suffer from some of its symptoms such as bloating, abdominal pain, constipation, headache, and so on.
Such a person is considered to suffer from gluten sensitivity, which inspires such unfavorable reactions in them.
Following a gluten-free diet requires careful attention by the person participating in such a diet.
They have to be aware of the foods that they’re consuming and its source.
Individuals without any of the above-discussed health conditions may partake of such a diet as well, based on the claimed health benefits of the same.
Gluten-Free Diet India
Individuals with celiac disease or gluten sensitivity in India need not look too far for gluten replacements to add to their diet.
Most of the subcontinent consume rice as a staple. They can simply switch to rice instead of roti.
There are many kinds of rice available in our country, and one can have their pick.
If they do not wish to consume rice, they can replace wheat with millets. If they want to have roti, they can have roti made of jowar instead of grain.
Moreover, India offers a wide variety of gluten-free food.
You can start your day with dosa, poha, fruits, or dhokla for breakfast, have curry with rice for lunch, and maybe end your day with a salad and grilled meat.
Given below is a seven day gluten-free diet that can be followed:
Gluten-Free Diet Chart
Find below our 7-day gluten-free meal plan –
Day 1
Use Day 1 of your gluten-free diet to plan the rest of the week. It will help you stick to your diet plan better as the week progresses.
- Breakfast – Ragi Dosa(1 dosa) , Skimmed Milk(1 cup), Sambar(1 katori)
- Mid-morning – Pear(1 small) Almonds(4 almond)
- Lunch – Steamed Brown Rice(1.5 Katori), Moong dal one Katori), Cucumber Lettuce Salad(1 Katori)
- Evening snack – Buttermilk(1 glass) Pumpkin Seeds(2 tbsp)
- Dinner – Grilled Chicken(75 grams) Tomato Soup(1.5 Katori) Quinoa Pulao(1 Katori)
Day 2
- Breakfast – Millet vermicelli (1.5 Katori), Boiled egg white (1 egg), Skimmed milk (1 cup)
- Mid-morning – Apple (1 small) Walnut – 2 whole
- Lunch – Jowar roti (2 roti/bhakri), Panner sabji (1 katori), Tomato Salad (1 katori)
- Evening snack – Tea with less sugar( 1 cup) + sprouts bhel(1 cup)
- Dinner – Brown rice pulao( 1 Katori) + Sprouts Raita(1 Katori)
Day 3
- Breakfast – Vegetable poha (1 Katori), skimmed milk (1 cup), Sambar (1 Katori)
- Morning snack – Pear(1 small) Almonds(4 almond)
- Lunch – Besan Roti(1 roti) Chole Curry(1 katori) Vegetable Salad(1 katori) Curd(1 katori)
- Evening snack – Green Tea(1 glass)+ Popcorn(1 cup)
- Dinner – Palak Soup(1 katori)+ Millet Khichdi( 1.5 katori)
Day 4
- Breakfast – Dal Idli (2 pieces), Pudina Chutney(1 tablespoon), Skimmed Milk(1 cup)
- Morning snack – Apple (1 small) Walnut – 2 whole
- Lunch – Nachni Roti(1 roti/chapati) Tomato Onion Salad(1 Katori) Kala Chana ki Sabji(1 Katori) Curd(1 Katori)
- Evening snack – Buttermilk(1 glass) Pumpkin Seeds(2 tbsp)
- Dinner – Besan Methi ka Parantha(1 paratha)+ Paneer Onion Capsicum Sabji(1 Katori)
Day 5
- Breakfast – Any preparation of egg with fruit juice and a banana
- Morning snack – Apple(1 small (2-3/4″ dia)) Walnut – 2 Whole
- Lunch – Palak Paneer(2 Katori) Multigrain Roti(1 piece) Beans Sprouts Salad(1 Katori)
- Evening snack– Buttermilk(1 Glass)
- Dinner – Palak Brown Rice(1.5 Katori) Grilled Pepper Chicken(50 grams) Low Fat Curd Cucumber Raita(1katori)
Day 6
- Breakfast – Mung Dal Chilla(1 piece), Boiled Egg(1 egg), Skimmed Milk(1 cup)
- Morning snack – Pear(1 small) Almonds(4 almond)
- Lunch – Jowar Roti(2 roti/bhakri) Paneer Sabji(1 katori) Tomato Salad(1 katori)
- Evening snack – Green Tea(1 glass)+ Popcorn(1 cup)
- Dinner – Brown rice pulao( 1 Katori) + Sprouts Raita(1 Katori)
Day 7
- Breakfast – Mung Dal Chilla(1 piece), Boiled Egg(1 egg), Skimmed Milk(1 cup)
- Morning snack – Apple(1 small (2-3/4″ dia)) Walnut – 2 Whole
- Lunch – Nachni Roti(1 roti/chapati) Tomato Onion Salad(1 Katori) Kala Chana ki Sabji(1 Katori) Curd(1 Katori)
- Evening snack – Buttermilk(1 glass) Pumpkin Seeds(2 tbsp)
- Dinner – Besan Methi ka Parantha(1 paratha)+ Paneer Onion Capsicum Sabji(1 Katori)
Our gluten-free diet chart takes careful account of your nutritional needs and tries to meet an adult human’s daily nutrient requirement.
If you find yourself hungry after following our serving size, increase your portions gradually to satisfy your hunger.
Gluten-Free Diet Benefits
Embarking on a gluten-free diet has its risks and benefits.
We will be surveying gluten-free diet benefits in this section.
Besides the fact that consuming gluten is harmful to people with gluten sensitivity and other health conditions, a gluten-free diet benefits people with irritable bowel syndrome as well.
However, one doesn’t need to suffer from any of these health issues to benefit from a gluten-free diet.
A gluten-free diet helps us, ordinary folk, too! How? Here are a couple of ways in which a gluten-free diet helps people without gluten intolerance –
- It encourages people on a diet, to increase their intake of fruits and vegetables, as all fruits and vegetables are gluten-free.
- It eliminates processed unhealthy food products from your diet. You eat less junk food on this diet.
- You are also less prone to germ and viral diseases as you consume more minerals, vitamins, and antioxidants on this diet.
- A gluten-free diet also reduces the chances of heart diseases, cancer, and diabetes.
Gluten-Free Diet for Weight Loss
The popularity of gluten-free diets for weight loss is increasing around the world.
It is believed that gluten-free diet weight loss is real and that a gluten-free diet can healthily promote weight loss.
How much of this claim is true? We find out in this section. When an individual decides to go gluten-free, they have to forego any kind of food with gluten as an ingredient.
It could be sauces, food additives, or food staples such as wheat, rye, and so on.
In most cases, the person can no longer enjoy their bread, most desserts, and processed food. Initially, the person loses some amount of weight for cutting these out from their diet, as these food products also happen to be high in calories.
Besides this, when a person resolves to go gluten-free, they have to make a practice of reading food labels before buying anything at the grocers or supermarket.
It’s a healthy habit to keep and promotes healthy dietary practices. When a person makes an informed choice about what they put inside their body, they are less prone to binge eating or consuming unhealthy food.
Moreover, one has to keep a tab on the portions that they eat. No matter what diet you are on, if you cannot control your portions – you will gain weight.
There’s no other alternative to portion control when trying to lose/maintain your weight.
Summary
Gluten is an essential protein form and should not be removed from your diet without having consulted an expert first.
If you do not suffer from gluten insensitivity or any gluten-related disease, then you should give careful thought whether a gluten-free diet would be right for you.
But if you are, you should consult your dietitian and ask them to provide you with gluten alternatives to help supplement your nutritional needs.
