Nutritious and Tasty Gluten-Free Diet - dummies

By Margaret Clough, Danna Korn

Part of Living Gluten-Free For Dummies Cheat Sheet (Australia/New Zealand Edition)

Your gluten-free diet is the way to a new, healthy lifestyle. As you start a new diet, here are some tips to make sure it’s nutritious and tasty.

  • Gluten-free doesn’t necessarily mean ‘healthy’, just because gluten-free foods are found in the health food section. Look carefully at the fat and sugar content in products.

  • Variety is essential. Don’t get in a rut with a few ‘safe’ choices. Keep looking for more variety. New products are appearing on the shelves all the time and they’re getting better and better.

  • Eat more nuts and legumes, such as beans and lentils. They provide plenty of protein and fibre. Legumes are also low glycaemic index to help fill you up.

  • Choose low-fat dairy products. If you’ve been sick for a while and lost weight prior to diagnosis, you may find your weight increases when you go on the gluten-free diet. That’s because you’re now absorbing more of the food you eat, not because of the diet itself.

  • Choose gluten-free bread and cereals that are low GI and high in fibre. You’ll feel less hungry between meals and probably snack less often. Information about GI and fibre is often on the product label.

  • Don’t live on rice cakes alone! Keep looking until you find a type of bread you like, as well as a variety of tasty dry biscuits for snacks.

  • If you’re always hungry, you may need to increase your protein intake and look for lower glycaemic index carbohydrate options. Include some protein in each meal and make sure you eat regular meals.