The best gluten-free foods to buy, according to a nutrition pro


Going gluten-free may be a lifestyle choice for many, but for at least three million Americans with celiac disease, finding the best gluten-free foods to eat is a necessity. This is because when a person with celiac disease (which is an autoimmune disease) consumes any amount of gluten, the protein found in wheat, barley, and rye, the immune system attacks and damages it. small intestine. This changes and inhibits the absorption of many essential nutrients in the body. If left undiagnosed or poorly managed, celiac disease can lead to the development of other autoimmune disorders, health problems, and complications.

In addition, it is estimated that approximately 18 million people in the United States may have intolerance to non-celiac gluten, which is a term used to describe people who do not test positive for celiac disease, but have symptoms. similar to those who suffer from it and also have symptoms. relief by omitting gluten from their diet.

At present, there is no validated clinical evaluation to prove gluten intolerance; it is mainly diagnosed by the process of elimination and anecdotal reports. But before you cut gluten out of your diet and start buying gluten-free foods, there are a few things you need to know about protein first.

Why is gluten important in foods?

Gluten plays a key role in foods by helping to maintain their shape and providing them with structure. The best way to understand what gluten does is to think of the chewing found in a bagel or pizza crust, or the elasticity you can see when you rotate pasta noodles. Gluten-free, many breads, pastas and baked goods would not have that integral aspect of texture and mouth feel, which adds so much to the dining experience.

But thanks to the increased demand for gluten-free products, innovative producers, and increased access to gluten-free grains, there are a number of high-quality products on the market that are delicious whether or not you need to use gluten. .

Here, I, a registered dietitian and culinary nutritionist, have put together a list – with input from my colleagues and clients – of some of the best gluten-free foods that taste great, without any sacrifice.

The best gluten-free foods, according to a registered dietitian

Best Gluten-Free Breakfast Cereals: Forager Project

Forager Project was originally launched as a dairy-free yogurt brand, but recently came out with an organic gluten-free cereal that we can’t live without. This O-shaped cereal is made from cassava root and white beans providing gut-healthy fiber that is grain-free. It comes in four flavors: slightly sweet, cinnamon, strawberry and chocolate. In addition to its great flavor, it is exceptionally crunchy, certified organic, vegan / dairy free, soy free, gluten free and kosher. But the best part is that unlike most other sugary cereals, Forager Project has minimal added sugar. In fact, each cup contains only two to four grams in total, and a single serving has four grams of fiber and four grams of protein (mostly peas).

Best gluten-free crackers: Mary’s Gone Crackers

Mary’s Gone Crackers isn’t new to retail shelves, but the company recently released some innovative new flavors. All of them are excellent, but the seaweed and black sesame variety is a favorite! The company makes three main types of crackers: Original, Super Seed, and Super Thin, and all of them are certified Gluten Free, Nut Free, GMO Free, Vegan, and Organic.

Best gluten-free tortilla: Siete Foods

Siete Foods was founded by a Mexican-American family in Texas, inspired by health reasons to make grain-free versions of the traditional flour and corn tortillas they frequently enjoy. All products are gluten-free, dairy-free, soy-free, vegan, and non-GMO, so they don’t contain the preservatives found in many other similar products. For a nutty and buttery flavor, opt for the almond flour tortillas, while the cassava flour tortillas will be the best choice for a traditional tortilla swap. Pro tip: Check out their burrito-sized cassava tortillas, specially made for all those delicious toppings.

Best gluten-free pasta: Jovial

Jovial is a family business founded by a team of husband and wife who had a young daughter with gluten intolerance. In addition to pasta made from the old grain of small spelled (recommended for people sensitive to gluten, but not celiac), the company produces a range of gluten-free pasta made from brown rice or cassava, both made in Italy. Brown rice is a personal favorite, but cassava comes next and a great choice for those looking for something entirely grain-free. What is very special about these gluten free pasta compared to others is Jovial’s method which uses traditional bronze dies to press pasta and his slow and slow drying techniques instead of taking modern shortcuts. .

Best gluten-free bread: Schär

For more than 35 years, Schär has been a leader in research and development of high quality, gluten-free products and bakery products. The company is named after a doctor, Dr Anton Schär, who began experimenting with and producing gluten-free products for his patients (mostly children) with digestive disorders in the early 1920s. In fact, it is home to a research center in Trieste, Italy, dedicated to testing new ingredients and combinations that maintain high nutritional integrity and taste. (It also has an international scientific committee established to strengthen its expertise.)

Their products are among the best to date, but breads have been consistently mentioned over time as a favorite among bread lovers who follow a gluten-free diet. Choose from sliced ​​bread, bagels and rolls with plenty of options in each category – ciabatta rolls are a must! And rustic bread is a great old-grain sourdough option as well. Plus, Schär’s sliced ​​breads are higher in fiber than most other gluten-free breads and come in a variety of options including deli style, multigrain, and white.

Best gluten free snack: Yolélé

Yolélé is a company that brought West African super grain fonio to the US market, a very small gluten-free member of the millet family with a low glycemic index. As part of its product line, the company makes truly irresistible crisps made from fonio and cassava, and flavored with bold and vibrant West African flavors, including anti-inflammatory super green moringa and tangy baobab. All potato chips are vegan, kosher, certified gluten free, GMO free, potato and peanut free, and contain no trans fat (and very little saturated fat). As well as being perfect for snacking right out of the bag, they’re also delicious added to a wrap or sandwich for a bit of crunch, served with your favorite dip, or used as a base for a touch of traditional nachos.

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