Dieting isn’t always easy, especially when you’re doing something stricter like being gluten free. While the Atkins program can get you started towards a gluten free lifestyle, going gluten free cuts many other things out of your diet as well.
When you’re starting anything new, having some tips and pointers can make things easier. So, here are some gluten free tips to help you make a healthy change in your lifestyle:
Read labels
Unless a product is specifically labeled gluten free, don’t assume that it is, especially when it comes to things you think would be gluten free. When you’re beginning a gluten free diet, make sure you read labels so you’re certain what you’re buying doesn’t contain gluten. This seems intuitive, but gluten may be in more things than you realize.
Other whole grains
Everyone goes through a bit of a grieving process when they start a diet and have to give up some of their favorite foods. Luckily, there are usually substitutes available. Most corn, brown rice and quinoa are whole grains that can be used as substitutes for grains that contain gluten. There are also many packaged gluten free baking mixes, so try some to find your favorite. Many of these other grains can be effectively used as substitutes for bread.
Plain corn – the kind you eat right off the cob – is always gluten-free. Just be cognizant with foods that use corn meal. Unfortunately, most recipes for “corn muffins” include more wheat flour than corn meal. Unless they specify that they are gluten free, read the label to be sure that it is.
Bread substitutes
Bread is high in carbs and normally contains gluten, so it can be difficult to give up whether you’re going gluten free or are on the Atkins diet. There are many things that can be used as substitutes for bread like Portobello mushrooms, lettuce wraps, eggplant slices and other wraps.
Get a gluten free app
Apps are designed to make life a little easier and there is an app for everything, so download an app that helps with a gluten free diet and start using it. There are several to choose from, so read some reviews or try a couple out to find the right one for you.
Cross-Contamination
If you’re going gluten free because you have Celiac Disease, make sure you’re paying attention to what your food touches. Being in a kitchen and around other foods and ingredients, it can be easy for your plate, fork or food to come in contact with gluten, so keep a watchful eye.
Get a cook book
Sticking to a diet is easier when you’re following a recipe and have planned meals. Find a gluten free cookbook that has recipes you know you’ll enjoy and use it to help plan your meals.
FAQs
Most corn, brown rice and quinoa are whole grains that can be used as substitutes for grains that contain gluten. There are also many packaged gluten free baking mixes, so try some to find your favorite. Many of these other grains can be effectively used as substitutes for bread.
What can I use instead of bread? ›
Here are some bread substitutes to try
- Corn, reduced-carb or whole-grain tortillas.
- Cheese wraps or cheese slices.
- Coconut wraps.
- Cauliflower bread.
- Cucumber slices.
- Sweet potato slices.
- Bell pepper slices.
- Portobello mushrooms.
Apple Cider Vinegar: this adds a tangy flavor to the bread and can help with the rise. Gluten-Free Bread Flour Blend: read more below about my favorite gluten-free bread flour blend.
What can I eat instead of bread and pasta? ›
Table of contents
- Low carb pasta alternatives.
- Spiralised veggies.
- Shirataki noodles.
- Aubergine lasagne sheets.
- Low carb bread alternatives.
- Lettuce wraps.
- Oatcakes.
- Chickpea pancakes.
Breads made from rice, sorghum, teff, millet, cassava, buckwheat, amaranth, oat, almonds, and pure corn lack gluten. Hence, their flour can be incorporated into baking gluten-free breads. You can identify whether the bread is gluten-free by checking the ingredients on the product's label.
What is a gluten-free alternative to bread? ›
There are many things that can be used as substitutes for bread like Portobello mushrooms, lettuce wraps, eggplant slices and other wraps.
What is an anti inflammatory bread alternative? ›
The Arthritis Foundation lists rye bread and millet as two varieties that work well for anti-inflammatory diets. Rye bread is anti-inflammatory because it is high in fiber, which slows the absorption of sugar into the bloodstream. Millet is also nutrient rich and full of fiber (plus, it's naturally gluten-free).
What is the trick to making good gluten-free bread? ›
Tips and Techniques to make better Gluten Free Bread
- Use psyllium husk powder.
- Let the dough rest (not exactly the same as a bulk proof)
- Mix or knead thoroughly.
- Use less yeast.
- Bake in a tin with tall sides.
- Bake for longer, often at a lower temperature.
- Create steam in the oven.
- Use the tangzhong or scalded flour method.
Pure distilled vinegar is gluten-free. The single word “vinegar” on a food label implies cider vinegar (usually apple cider vinegar) and is gluten-free.
What does egg do in gluten-free bread? ›
Eggs are also natural leaveners that support the volume, texture, color, and shelf-life of gluten-free bread. Including oil can also result in a richer, more tasty loaf and provide a bit more moisture too.
36 tasty, low-carb foods that will keep you full and satisfied
- Avocado. A whole avocado has about 15 grams of carbs, but you're unlikely to eat the entire thing in one sitting, so it's more realistic that you'll get 4 or 5 carbs in one meal or snack. ...
- Broccoli. ...
- Coconut oil. ...
- Eggplant. ...
- Eggs. ...
- Grapefruit. ...
- Greek yogurt. ...
- Green beans.
Sweet Potatoes and Vegetables
Other vegetables, like eggplants, bell peppers, cucumbers and mushrooms, also make great bread substitutes. These are fresh, tasty alternatives. They are especially delicious with toppings like meats, cream cheese and vegetables.
What happens if I eat no carbs for 2 weeks? ›
Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.
What can I replace bread with? ›
The Eight Best Bread Replacements for Sandwiches and More
- Rice cakes. Rice cakes are a healthy alternative to bread for your sandwich and they are gluten-free, nut-free and soy-free, so anyone can enjoy them. ...
- Nori. ...
- Lettuce wraps. ...
- Portobello mushrooms. ...
- Bell pepper. ...
- Cauliflower bread. ...
- Corn tortillas. ...
- Sweet potatoes.
Toasting bread: Gluten levels remained at less than 20 ppm when gluten-free bread was toasted in the same toaster as regular bread, across repeated tests and even when gluten-containing crumbs were present at the bottom of the toaster.
What can I eat instead of bread for no carbs? ›
There are nutrient dense and lower calorie alternatives to bread
- Ezekiel bread. Ezekiel bread uses “absolutely no flour” as well as no refined sugars, per Food for Life. ...
- Tortillas. ...
- Almond flour bread. ...
- Lettuce wraps. ...
- Bell peppers. ...
- Portobello mushrooms. ...
- Egg wraps. ...
- Crackers.
Potato, Bread & Rice Alternative Recipes
- Cauliflower mash. If you struggle to tolerate potatoes, or even higher carb root vegetable alternatives such as carrot & swede mash, then ... ...
- Celeriac Dauphinoise. ...
- Celeriac Mash. ...
- Chaffles. ...
- Cheesy Garlic Bread. ...
- Special Fried Cauliflower Rice. ...
- Sweet Potato Dauphinoise. ...
- Sweet Potato Wedges.
On the other hand, eliminating bread from the diet can help you focus on other healthy carbohydrate sources that you may not have been eating, like:
- Brown rice.
- Quinoa.
- Oatmeal.
- Beans, Peas, and Legumes.
- Whole Barley.
- Whole Wheat Pasta.
- Fruits.
- Sweet Potatoes.
How to Substitute your Everyday Rice, Noodles and Bread (carbohydrates)
- Quinoa salad with tomatoes and lemon (diabetes superfood)
- Portobello mushrooms.
- cauliflower.
- Low GI rice from the Little Rice company.
- Zucchini noodles.
- cucumber slices.
