All about gluten: List of foods that do not contain protein

Try typing ‘gluten-free diet’ into the search engines. You will certainly receive results with diets that guarantee weight loss in a few days. In most of them, a name stands out and appears as the main star: gluten. Whether famous or anonymous, gluten-free diets are already the darlings of Brazilians. But does eliminating gluten from the menu have positive effects on the weight loss process? And finally, what are these foods?

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To answer all your questions about gluten, we have prepared this mini guide containing the main information on the subject. In addition to understanding what gluten is and what it is for, you will find out if it really makes you fat. In addition, we bring a complete list with foods that do not contain gluten. Follow and learn more.

Gluten: Do you know what it is?

In newspapers, websites and magazines specializing in nutrition, we hear a lot about gluten. But after all, what is gluten?

Gluten is a protein present in several cereals, especially wheat, barley and rye. Two are the proteins that make up gluten: glutenin and gliadin. You will understand, in a simple way, the function of gluten in pasta, for example. When wheat flour (which contains proteins) is mixed with water, it results in an elastic mixture, which gives the dough elasticity and flavor, a flavor that we know very well. Without gluten, we would be more likely to have a hard, hard-to-digest mass.

Anyone with celiac disease, gluten sensitivity or wheat allergy should stay away from gluten, as consumption by these people can result in the following reactions: nutritional deficiencies, anemia and severe digestive problems.

Gluten-free diets help you lose weight?

Now talking about the weight loss process, what is the purpose of removing gluten from your diet? Does a gluten-free diet really lose weight? Let’s explain.

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When gluten is removed from the diet, the entire glycemic load of the daily diet is reduced. Thus, insulin – the hormone that accumulates our fat in the body – is released more slowly, directly assisting the weight loss process. But nutritionists reinforce the need to make healthy exchanges: there is no point in removing foods containing gluten from the menu and, instead of them, consuming other unhealthy and high-calorie foods. It takes common sense!

  • Also read: Gluten-free diet lose 5 pounds in two weeks

List of gluten-free foods

We have prepared a complete list of foods that do not contain gluten, with different food groups. A good tip is to take it to the supermarket if you are interested in following gluten-free diets. Check it out:

1. Fruits

In addition to being very healthy and necessary for any diet, fruits do not contain gluten – as long as they are in their natural state, or “in natura”. This list includes the following:

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  • Açaí, apple, apricot, banana, cranberry, date, fig, grape, guava, melon, kiwi, blackberry, blueberry, cherry, melon, lemon, tangerine, mango, orange, papaya, pear, passion fruit, tangerine, plum, persimmon, pineapple, raspberry, strawberry, tamarind, watermelon and tangerine.

2. Flours, including wheat and other grains

Wheat flour is one of the great villains when it comes to gluten. To make the preparation of breads, pastas and other dishes that take the common wheat flour in the recipe it is necessary to replace the ingredient. Fortunately, the market offers us dozens of options for gluten-free flours and grains that are excellent substitutes. Know some of the alternatives:

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  • Quinoa, sago, soy flour, tapioca flour, yam flour, teff, yeast, almond flour, amaranth, arrowroot, bean flour, besan, brown rice, brown rice flour, buckwheat, cassava, corn flour , cornmeal, corn starch, cottonseed, dal, linseed, millet, pea flour, popcorn, potato flour, yucca and rice.
  • Read also:  Discover low carb flours

3. Dairy and egg group

There are still many doubts about the foods that have or do not have gluten. For many people, all dairy products contain gluten. But the fact is not widespread. Some types of cheese, such as cheddar, can be eaten quietly by intolerants or by those who follow gluten-restricted diets. See below the list of dairy products that do not contain gluten in their composition:

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  • Casein, cheese, sour cream, eggs, milk, yogurt (as long as it is of the pure and natural type, without additional flavors or essences), butter (it is worth paying attention to the label and checking for the presence of possible additives) and the serum of the milk.
  • Also read:  Diet with egg – find out if the food is good or bad for your health

4. Various meats

Like fruits, meats are tasty foods, easily accessible and, for the most part, do not contain gluten. What can add gluten to a meat preparation is to use bread flour to dust the protein and use sauces that bring gluten into its composition. Before using sauces as an accompaniment, read the labels and make sure it doesn’t actually contain gluten). Here are some examples of meats that can be eaten on gluten-free diets:

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  • Beef, chicken, alligator, quail, turkey, veal, pork, buffalo, chicken, duck, goose, rabbit, frog, fish and lamb.

5. Breads and cookies

As we mentioned above, it is common to use common wheat flour in breads and pasta. In the case of gluten-free foods, it is necessary to pay attention to the ingredients used in each of the preparations, whether homemade or industrialized. Here are some examples of gluten-free cookies and breads:

Gluten-free breads (prepared with yam flour, tapioca flour, etc.), starch biscuit, soy, rice, corn cookies, gluten-free pasta and tapioca.

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In addition to the 5 groups mentioned above, we should also highlight the drinks and condiments used in daily life and which are totally gluten-free:

  • Water, coconut water, fruit juice, coffee, espresso
  • Garlic, onion, tomato, pepper, peppercorns, rosemary, parsley, chives, thyme, oregano, basil and sage.

Now that you know everything about gluten and you have the list of foods that do not contain gluten, how about starting a new diet, aiming at weight loss and health improvement? If you have more tips on the subject, whether about recipes or new information, comment below. See you!

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