To Be or Not To Be Gluten Free?

By Dilworth Now nutrition columnist Marian Bennett

Pasta, whole grain bread, crackers, and pancakes galore! 

Surprisingly enough, all of these foods contain gluten. 

Gluten is a storage protein found in wheat, spelt, kamut, rye, and barley, just to name a few. It acts as a leavening agent in food, a thickener, and a flavor enhancer. 

There has been some speculation in recent years about whether gluten is really good for the body. Some effects that gluten has been linked to are brain fog, muscle and joint aches, sabotaging weight loss or perhaps gaining weight, digestive complications (bloating and diarrhea), and fatigue. 

Individuals who experience these symptoms may have a gluten sensitivity. Their bodies have an inflammatory response to the gluten. 

Some individuals say that switching to a gluten free diet has changed their life. They can think more clearly, rest better, and have lost weight! On the other side, some individuals can consume gluten and have no side effects. 

Some options for eating a gluten free diet include consuming more brown and wild rice, quinoa, millet and oats. There are also gluten free products available such as, bagels, breads, tortillas, English muffins, and desserts.

Breakfast options:

• Gluten free English muffin with a poached egg, sliced tomato drizzled with mozzarella cheese, alongside an orange 
• Gluten free oats simmered in water or almond milk with a handful of berries, sprinkle of walnuts, and a drizzle of honey 
• Buckwheat pancakes with blueberries, strawberries, and a drizzle of maple syrup 

Lunch or Dinner options:

• Quinoa with black beans, avocado, cilantro, diced tomatoes, and lime juice on a bed of romaine lettuce 
• Baked salmon with roasted asparagus and brown rice 
• Roasted chicken on gluten free bread with sliced tomatoes, lettuce and mustard coupled with an apple 

Dessert options:

• Fruit smoothie ice pop (blend together a combination of fruits with almond milk, put into a mold and freeze for a few hours) 
• Lemon almond macaroons 
• Chocolate chip or peanut butter cookies using oat flour or gluten free baking flour