Gluten free diets: Are they a necessity or a luxury?

In recent years, there has been a considerable increase in the discussion around ‘Gluten’. The questions reach far and wide – from its harmful effects on the human body, its usefulness (or lack thereof) and not to mention, do we really need to consume gluten even if we are not allergic to it?

But wait, what exactly is gluten? Gluten is the magic band of proteins that makes dough rise and gives it that elasticity and chewiness you love.

In this blog, we will tell you all you need to know as you embark on a gluten-free diet in India.

People who can have it and who should avoid it

As we mentioned earlier, it is not just people with Celiac disease who follow a gluten free diet. Celiac disease is a disorder that triggers an autoimmune reaction upon the intake of gluten in any form. Because gluten does not provide us with any necessary nutrients, many people have made it a trend of sort to ditch gluten, even if they do not show any adverse reaction to it.

On the other hand, there is also evidence that suggests that though removing gluten may be a healthy option, it only means you are replacing it with fats, salts, and sugars – often in higher amounts than those found in the same foods containing gluten and also compromising on folic acid as well as some nutrients.

Thus, before you start a gluten-free diet as someone with no problems otherwise consuming gluten, you should bear in mind that you are also making it difficult, and more expensive for yourself to obtain necessary minerals and nutrients like zinc, calcium, iron, and fibers.

Health benefits of gluten free diet

This type of diet is said to give you an increased level of energy, likely due to its positive effect on the digestive system and its efficiency. Due to the high prevalence of gluten in oily and fried foods, adopting gluten-free diet means you end up removing those foods too. Hence, you cut down massively on foods like breads, pasta, and cakes – all of which have amounts of processed ingredients.

Now that you do not have chips or last night’s pizza lying around the house, you are more likely to attack your evening hunger pangs with fruits, vegetable salads and smoothies etc. These foods are natural, and contain antioxidants, vitamins, and minerals. Moreover, in your attempt to find gluten-free products at the supermarket to sustain this diet, you are bound to develop a habit of reading labels and other necessary information on the items before tossing them in your cart.

This practice is going to help you avoid harmful ingredients other than gluten, in the long run.

What foods should you eat: Gluten Free diet

There are plenty of options that can be included in your gluten-free diet which are equally filling, delicious and scrumptious. So, yes, there are various vegetarian and non-vegetarian options available that you can add as per taste, budget, and availability.

If you are a vegetarian, you can look up the recipes to make dhokla, pesarattu, ragi roti, sabudana khichdi and amaranth tikkas.

If you are a non-vegetarian, Mexican bowls with shredded chicken, vegetables, and plenty of sauces, sautéed vegetables with fish marinated in herbs and chicken quinoa biryani.

The magical herb ‘Spirulina’ is believed to enhance the benefits of gluten-free diet.

A sample full day’s gluten free menu

For breakfast
Vegetable or egg pulao or
Poha or
Dosa made from red rice.

For lunch
Dal
Papads
Biryani – you can play around with its main ingredients

For dinner
Roast salmon with sauces of your choice or
Brown rice with mushrooms or
Avial made with red rice

For desserts, there are many recipes available for gluten-free halwa, laddo and other Indian sweets!

What foods should be avoided

Vegetarians should avoid wheat-based pasta, bread etc., cereals without a gluten-free label and soy sauce, marinades, teriyaki sauce, salad dressings.
Non-vegetarians should avoid any meat-based food items with the above ingredients.

Conclusion

Now, you know how to approach gluten free diets practically. Remember that these diets involve commitment, patience. In addition you also need to have the ability to spend more time on ingredient collection and food preparation. So, prepare yourself for these changes, and you are good to go!

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