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                      Key Gluten-Free Carbs You Need To Include in Your Diet

                      Published by CeliAct

                      When you found out you had to follow a gluten free diet, you probably had some anxiety. How were you going to eliminate major staples like bread, pasta, and cereal from your diet?

                      The reason why it’s so difficult is because these foods are omnipresent throughout the average American diet. For the cereal-eater, breakfast becomes tough. For the sandwich-eater, lunch becomes challenging. For the pasta-eater, dinner becomes a struggle.

                      The fact is, carbohydrates are important—and these grain-based foods are the ones most people are familiar with.

                      Differentiating Between Good and Bad Carbs

                      Carbohydrates provide energy to every cell in your body. Without them, your body won’t function.

                      There are 2 basic types: simple carbs and complex carbs.

                      Complex carbs contain a small number of simple sugars. These are the good ones.

                      Conversely, simple carbs are high in sugar. For example, when you look at candy wrappers, you’ll see lots of carbohydrates. These are the bad type—candy and other foods containing lots of simple sugars are usually high in carbohydrates as well.

                      According to the World Health Organization, simple sugars (and thus simple carbs) have heavily contributed to the world obesity epidemic.

                      Not All Complex Carbs are Created Equal

                      Some breads, pastas, and cereals may be good sources of complex carbs. However, these carbs retain the most fat.

                      There is a subset of complex carbs that are good for you—the so-called slow carbs. Slow carbs have a low-glycemic index, so they break down glucose slowly, keeping your blood sugar more constant.

                      And here’s the good news—slow carbs are naturally gluten-free.

                      3 Types of Naturally Gluten-Free Slow Carbs

                      1. Beans and Lentils — Both are great because they are dense with calcium, protein, and vitamins and minerals like B complex vitamins and folic acid.

                      Folic acid is a key point here. Unless you supplement it, you’re likely deficient in folic acid because the average American gets a lot of their folic acid through fortified grains.

                      Since 1998, the U.S. has made it mandatory for companies who make and sell grains to fortify them with folic acid: many more people would be deficient without getting folic acid from bread and other grain-based foods.

                      Unfortunately, very few gluten free breads are fortified with folic acid.

                      Beans are easy to integrate into many lunches and dinners. If you like Mexican food, you’ll always have a lot of good options. I highly recommend Mary Frances’ bean burrito in gluten free tortillas. Or you can create your own tortilla combinations with Grace O’s Flaxseed and Squash Tortillas.

                      Lentils can be a good side dish but are best in soup. Grace O has two delicious recipes for lentil soup that you might try – Spicy Lentil Soup and Lemon Herb Bean Soup.

                      2. Green Vegetables — Dark, leafy vegetables are the best. Spinach, kale, peas, and broccoli are all highly-recommended.

                      3. And More — Oatmeal, brown rice, and sweet potatoes are additionally highly-recommended.

                      In terms of oatmeal (and oats in general), there’s just one golden rule. Oats are gluten free, but are often harvested and grown with other glutinous grains. So, you just need to make sure whatever oats you’re eating are certified gluten free.

                      Brown rice is one that many of you may already eat, and it’s easy to include in most dinner menus.

                      Last but definitely not least, sweet potatoes are great plain, or with salsa, or with your other favorite gluten free sauce or toppings.

                      Make sure you’re integrating at least a few of these slow carbs in your diet regularly, and it will help you lead a much healthier gluten free life.

                      By Zach Rachins at CeliAct.com

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                      CeliAct
                      CeliAct
                      About CeliAct Your needs for vitamins, minerals, and other nutrients are significantly higher if you have celiac disease or gluten intolerance—even if you follow a gluten-free diet. While some celebrities claim that the gluten-free diet is a healthier alternative to a regular diet, the truth is that the gluten-free diet may be lacking in key vitamins and minerals. B-complex vitamins, fat-soluble vitamins and calcium are some of the nutrients that the average person gets from the cereals, whole grains, and other fortified foods that individuals following a strict gluten-free diet may be lacking. Some individuals that follow a gluten-free diet also have intestinal discomfort. One way to support digestive health is to supplement your diet with digestive enzymes, probiotics, and other nutrients. Blog Writers are Zach Rachins and Max Librach.

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                      This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites.

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