As gluten-free diets rise in popularity, the production of foods labeled “Wheat-Free” and “Gluten-Free” has become a marketer’s dream. The problem: Many gluten-free dieters are depriving themselves of the fiber and other nutrients that they need for health and optimal weight loss, caution health experts. Get the skinny below. Tip: Get a physician’s guidance on how to eat well on a wheat-free diet by clicking here to get the “Wheat Belly Cookbook: 150 Recipes to Help You Lose the Wheat, Lose the Weight, and Find Your Path Back to Health.”
“I do believe you can still eat a healthy, balanced diet on a gluten-free diet, but it takes more time, planning and money,” Julie Kennel, a dietitian at Ohio State University, told the Columbus Dispatch. Fiber and nutrients such as iron and folic acid may be missing if a gluten-free dieter bypasses whole grains and other sources of fiber, vitamins and minerals. Many gluten-free products on the shelves contain excess amounts of sugar and are made with low-nutrient substitutes for flour. The result: Your diet actually may become higher in calories if you purchase some of these products, cautions Jennifer Burton, a dietitian at the Ohio Health McConnell Heart Health Center. Get guidance on what to eat (and avoid) by clicking here to get “The South Beach Diet Gluten Solution: The Delicious, Doctor-Designed, Gluten-Aware Plan for Losing Weight and Feeling Great–FAST,” plus see the tips below.
What to eat to stay healthy and lose weight on a gluten-free diet:
- Fruits and vegetables. For example, keep no-sugar-added dried fruit on hand, such as Bare Fruit 100% Organic Bake-Dried Snacks (click to buy now).
- Lean meat and meat substitutes. Suggestion: Celebrate meat-free Monday by steaming tofu with vegetables for dinner. We recommend gluten-free, GMO-free Mori-Nu Tofu, Silken Style, Extra Firm (click to order).
- Beans: Learn to maximize your use of these inexpensive sources of fiber, protein, vitamins and minerals by clicking here to get “The Great Vegan Bean Book: More than 100 Delicious Plant-Based Dishes Packed with the Kindest Protein in Town! – Includes Soy-Free and Gluten-Free Recipes.”
- Brown rice and other gluten-free grains, such as quinoa. For example, enjoy Ancient Harvest Quinoa Rotelle (click to order this delicious gluten-free pasta), which contains fiber, riboflavin and thiamine. And although it has wheat in its name, buckwheat also is a gluten-free grain. Get fiber, protein, B vitamins, and minerals in your gluten-free diet by clicking here to order delicious and nutritious Bob’s Red Mill Organic Whole Grain Buckwheat Groats. Just boil with water for a fabulous side dish with dinner or mix with vegetables and a dash of olive oil for a luscious lunch.