I decipher the labels
Ready meals, light butter, sauces, sausages … As it gives texture, gluten is often used by manufacturers. We check that it is not mentioned “may contain traces of gluten” or we rely on the “crossed out wheat ear” logo.
I come back to raw food and home-made
Nothing like finding the basics of a healthy diet. The celiac disease, another name for food intolerance to gluten, results in a dysfunction of the intestinal wall which reduces the absorption of nutrients (iron, vit. A, B, E and K…). By preferring raw foods, we rreduces the risk of ingesting gluten. Most processed products – especially low-fat, stuffed with additives – indeed contain gluten in different forms. By selecting your ingredients and preparing your own meals, not only do we avoid consuming gluten, but we also manage them much better. sugar and fat intake, therefore the caloric value.
I discover other seeds and cereals
To replace wheat and its derivatives (pasta, bread, semolina, etc.), we are of course thinking of rice, to But and its derivatives (flour, polenta) or potatoes. But also at quinoa, to millet, to cassava, to buckwheat… They are found in supermarkets, in easy-to-cook forms. We therefore consume at each meal a starch that does not contain gluten, but in limited quantities (100 g cooked weight, 15 g if it is bread).
I rehabilitate legumes
Lentils, chickpeas or dried beans are sources of complex carbohydrates, essential fuels for the body, and gluten free. They have the advantage of being rich in vegetable proteins, fibers, B vitamins and minerals (magnesium…).
I go back to the stove
Commercial quiches, tarts, cakes, pies, breadcrumbs and pastries are prepared with wheat flour. The solution: make them yourself with buckwheat, rice, corn, chestnut flour … which we mix to obtain textures and tastes adapted to each recipe.
I bake my bread
In the event of celiac disease, it is unfortunately necessary to give up the baguette, rich in gluten, which one often consumes automatically when one is hungry. The only way to consume gluten-free bread that does not contain too many additives: to make it yourself with mixtures of gluten-free flours. Or opt for “flower bread”, crunchy sandwiches made from gluten-free flour and salt.
I prefer brown rice to white rice
We ensure better intake of B vitamins and minerals, largely eliminated by industrial refining.
I separate foods with and without gluten
By labeling the boxes if necessary, in order to avoid mix-ups and errors. Likewise, kitchen utensils are cleaned between two different preparations.
I consume fruits and vegetables and vegetable oils every day
Fruits and vegetables provide a maximum of vitamins and minerals. They are cooked and raw plumes for better digestion. As for vegetable oils, they are rich in fat-soluble vitamins (A, E and K), often in deficit in celiac patients.
I carefully chew every bite
Chewing food well before swallowing it makes it easier tomicronutrient assimilation.
To consult: the Afdiag website (French Association of Gluten Intolerant). You will find there lists of authorized and prohibited foods, recipes and advice, guides for the whole family… The association also organizes conferences and courses for its members.