Whole Food Substitutes For Gluten; What to eat for carbohydrates when removing gluten from your diet
Recently I wrote about the effects of gluten in Celiac Disease and Gluten Sensitivity on the musculoskeletal system and followed up with 10 common mistakes. This is a follow up to describe options on what to replace gluten with in your diet.
Gluten, meaning glue in latin, is a protein most commonly found in wheat. It is what makes bread keep its form and makes it chewy. Gluten-like proteins are also found in barley, rye, oat and related grains like spelt, kamut, triticale. Gliadin and glutenins are the main groups of proteins in wheat that wreak havoc silently (Gluten Sensitivity) or obvious digestively (Celiac Disease).
Gluten lives obviously in beer, any processed product made from refined grains above. But it often hides in things you wouldn't expect as an added ingredient like soy sauce, bouillon cubes made commercially, processed meats, artificial cheese, salad dressing, and even spice mixes. It is always best to avoid processed foods, but if you must buy them be sure to read the labels carefully.
You may be wondering, "What do I eat if for my carbohydrates before or after my athletic performance?"
Let me illuminate the options:
Naturally gluten free grains and starches are:
Now, let’s think “outside the (bread) box.” Great sources of complex carbohydrates are whole food based replacements:
***Save gluten-free products (pizza crust, crackers, breads) for those times when socializing or only when necessary***
In addition to these options for “gluten replacements”, eating supportive nutrient rich foods will not only optimize nutrient density and hormonal regulation but also your athletic performance:
Supportive nutrient rich foods
Here's the kicker....
Cross reactivity is common with dairy, soy, coffee, and eggs (proteins in these products “looks” like gluten to your body) so just be aware. Intolerances likely transient and with healing will get better after a period of abstinence.
A few other tips to optimizing your success with a gluten free diet are:
Simple as that.
Remove. Replace. Restore.
Remove refined and gluten containing grains for 30-90 days.
Replace with whole organic fruits, vegetables, protein and healthy fats from grass- fed organic meat, butter, olive oil, fish oil. Include probiotic rich fermented foods like kimchi or sauerkraut. If grains need to be a part of your life, choose naturally gluten-free, organic and from California grains like rice or quinoa and prepare traditionally.
Restore a healthy intestinal lining, nutrient absorption, a normal inflammatory response and optimal athletic performance
Eat well. Move well. Sleep well. Soar on.
Dr Carolyn Dolan DPT, Cert MDT, MSHN
Where physical therapy, nutrition and lifestyle meet, because how you live your life determines whether or not you soar. Inspiring action with information so you can reduce pain, optimize healing and improve function naturally during recovery from injury, surgery or painful condition. This is a website for the open-minded; obstinate need not apply.