There is a common misconception that if a food label says “gluten free” then it must be good for you. Likewise, if a product is sitting in the health food section of your supermarket, then you would be forgiven for automatically thinking that it’s healthy. But it’s not always the case.
If you are intolerant to gluten, then by eating gluten free products you can avoid nasty digestive symptoms, but this doesn’t give these products an automatic healthy status.
Unfortunately, a lot of gluten free products like pastas, breads, biscuits and breakfast cereals are highly processed. This means that they are lacking in fibre and are higher GI than wholegrain foods. The result is that your blood sugar may spike after eating them, leading to fatigue and mood swings a short time later. Processed grains are also less satisfying, which means that you are likely to eat more – not great if you are trying to lose weight.
Gluten free snacks can also be high in sugar and salt. I’ve seen plenty of gluten free savoury crackers and flavoured rice cakes which contain MSG. I’ve also come across gluten free cake mixes that contain artificial flavours, preservatives, and even hydrogenated oils. Definitely not healthy!
4 Healthy Gluten Free Options:
- Have raw veggie sticks with your dips instead of those little MSG laden rice crackers. Don’t limit yourself to just celery and carrot… boring!!! Try capsicum, snow peas, cucumber and even apple slices. Yum!
- Try to cut down on pasta. Instead, try adding pasta sauce to lightly steamed zucchini strips, steamed green veggies, or baked sweet potato. The resulting meal will then be lower GI and higher in vitamins and minerals.
- Gluten free bread can be a bit of a minefield. It’s hard to find a brand that is both gluten free and wholegrain. The key is to just buy the best you can and try not to eat too much. Have salads instead of sandwiches, fruit salad with yoghurt or a green smoothie for breakfast instead of toast. A few simple changes and you will be well on your way to being not just gluten free, but feeling healthy and full of energy.
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When avoiding gluten in your diet, it pays to become an avid label reader. Don’t just assume that it’s healthy – it’s worth doing your own research. When in doubt, leave it on the shelf and instead go for a less processed option. Whole, fresh and unprocessed foods are better for you anyway!
By Jules Galloway
Hi, my name is Jules Galloway and I’m a qualified naturopath, food and wine lover, beginner surfer and recent seachanger, living just 10 minutes from Byron Bay. My goal is to educate and motivate you to explore a variety of foods, to help you to make small, achievable changes to increase your wellbeing, and to spread the word that it’s easier than you think to feel awesome again! Connect with Jules on Facebook, Twitter or her website.
