Why You Should Start Gluten Free Mediterranean Diet?

You’ve come to the correct place if you’re looking for gluten-free Mediterranean diet recipes. This article explains every aspect of the gluten-free Mediterranean diet that you need to know for success.

What is a Gluten-free Mediterranean diet?

The gluten-free Mediterranean diet is a nutrition plan that emphasizes full, fresh foods. Additionally, In moderation, the diet also includes wine and uses olive oil as its main source of fat. 

The goal of this diet is to give your body the nutrition it requires for optimal health while avoiding gluten-containing foods. Moreover, Researchers have demonstrated that the Mediterranean diet helps improve lipid profiles and maintain healthy weights.

Furthermore, it can prevent heart disease as well! Those who are sensitive to gluten, whether they have celiac disease or not, can enjoy symptom-free, healthy lives by avoiding gluten. 

This article will explain the principles of the gluten-free Mediterranean diet, its advantages, and practical advice for beginning this new way of life right now.

What Constitutes The Mediterranean Diet’s Core Elements?

People who reside in the Mediterranean region developed a diet known as the “Mediterranean diet” as a result of their customary eating patterns. 

The typical Mediterranean diet consists of a high intake of fruits, vegetables, legumes, and whole grains; a moderate intake of fish and poultry; sporadic dairy products; a low intake of red meat, processed meats, and sweets; and regular but moderate wine consumption.

The Mediterranean Diet’s Health Benefits

The Mediterranean diet offers a variety of health benefits according to research.

• It brings down blood pressure
• Decreases the likelihood of getting Alzheimer’s disease and other forms of dementia
• Lowers the chance of early menopause 
• Reducing the number of precancerous colorectal polyps.
• It may enhance mental performance
• Reduces the risk of obesity and chronic disorders
• Increases the likelihood of good aging and life expectancy
• Lowers risk of breast cancer
• Decreases the risk of type 2 diabetes and cardiovascular disease

Creating Healthier, Gluten-Free Versions of Your Favorite Dishes

Here are some suggestions for making your favorite foods healthy and gluten-free:

• Make sure that every gluten-free grain and flour alternative is properly labeled as such.

• Use rice or chickpea pasta in place of normal pasta.

• When eating out, choose gluten-free options (gluten is present in many foods, including soy sauce, salad dressing, balsamic vinegar, and even French fries). 

• Swap out barley for brown rice

• Use gluten-free flour like brown rice flour, almond meal, or sorghum flour in place of regular wheat flour.
• When implementing these nutritional changes, go slowly and start with minor modifications. Remember to drink extra water as you include more fiber in your diet to help your digestive system adjust. Also, gradually increase your intake of fiber.

• In celiac disease, iron deficiency anemia is common. Given that getting enough iron from the Mediterranean Diet might be difficult, especially for women, it’s important to give lean red meat, dark meat chicken, lentils, spinach, and almonds priority.

Consult

• Consult an experienced dietitian who is knowledgeable about celiac disease or the gluten-free diet for comprehensive guidance on your journey. This makes sure you get all the vitamins and minerals you need, paying particular attention to calcium, vitamin D, iron, B vitamins, and zinc.

Conclusion

The gluten-free Mediterranean diet can help you feel more energetic, reduce CD symptoms, and enhance your overall health. It enables you to stick to a balanced diet while still enjoying wonderful culinary selections. There are gluten-free varieties of bread and pasta on the market nowadays. So enjoy it!

Sources

https://www.frontiersin.org/articles/10.3389/fnut.2020.583981/full