Gluten-Free Diet for Beginners: How to Make The Transition to a Gluten-free Lifestyle - Includes Cookbook with Simple and Delicious Recipes

By Cynthia DeLauer

Do you want to go gluten-free but don't know where to begin? Are you already on a gluten-free diet but finding it difficult to stick to?

 

If you answered "yes" to any of the questions above, then keep reading!
 

It's hard, right? Gluten is present in many products these days; the list is endless. Eliminating gluten from your diet appears to be an impossible task.

 

However, it is entirely possible. You'll be well on your way to maintaining a gluten-free diet with the help of this book.

 

Gluten is a protein complex found in grains like wheat, barley, and rye. (Other grains like corn and rice contain different proteins that do not include gluten.) It helps give the dough its sticky, elastic quality, making baked goods like bread, pizza, and bagels soft and chewy. Because of those qualities, gluten is often used in products you wouldn't expect to find wheat, like soups, sauces, processed meats, and cheeses.

 

Most people have no issues eating gluten, but for people with celiac disease, gluten intolerance, or gluten allergies, eating a slice of bread can feel like drinking poison. You probably feel a little overwhelmed if you've just learned you can't eat gluten. As if giving up bread wasn't enough, now you must figure out if there's gluten in your salad dressing. You'll find, though, that with some education and time to learn the ropes, you'll be well on your way to eating a gluten-free diet.

 

Imagine thе kind оf pleasure thаt you will have when you start eating foods that are good for your body, and you start experiencing a surge of energy or a sense of lightness all over your body.

 

This guide will give you all the necessary information before starting a gluten-free diet. You will be given information on finding gluten-free alternatives to some of your favorite foods and a meal plan to help you start your gluten-free journey and start living a healthier lifestyle right away!
 

It mау ѕееm daunting аt fіrѕt, but the gluten-free diet іѕ very easy and straightforward. In this book, уоu'll learn thе fоllоwіng:

• What Gluten is and Why it is a Health Risk;
• The Different Gluten-Related Disorders;
• The Health Benefits of avoiding Gluten, even if you are not allergic to it;
• Getting Started Made Painless;
• Gluten-Free Blueprint: Discover which Foods to Eat and Which to Avoid;
• Healthy Substitutes on a Budget: You don't have to abandon your favorite recipes; instead, learn how to replace gluten-containing ingredients with gluten-free alternatives;
• Includes Cookbook with Simple and Delicious Recipes;

 

AND SO MUCH MORE!

 

I know many people out there believe that eating healthy and eating gluten-free are mutually exclusive. You'll see how you can start eating right and improve your health in no time.

 

What are you waiting for? Scroll up and hit BUY NOW to start today!

• Language: English
• Publisher: Publishing Forte
• Release date: Aug 29, 2022
• ISBN: 9798201452957

Book preview

Introduction

A gluten-free diet is currently one of the most talked-about diets, but what exactly is a gluten-free diet? And how exactly does one begin such an endeavor?

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Celiac disease, which affects less than one percent of Americans, and other gluten allergies, are common health problems associated with gluten consumption. These health conditions often require individuals to adhere to a gluten-free diet.

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According to the results of research conducted by Gallup in 2015, one in five United States citizens reports that they make an effort to consume gluten-free foods, while one in six claims they stay entirely away from gluten.

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The gluten-free diet is the subject of a great deal of speculation. According to Rachel Begun, M.S., R.D.N., a culinary nutritionist and an expert on gluten-free diets, "some people believe it's a healthier way to live or an opportunity for weight loss; however, there's no research to confirm that removing gluten from your diet leads to either of those things. Eating excessive gluten-free packaged meals can lead to weight gain, but we will discuss this in later chapters.

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It's possible that avoiding meals that contain gluten can help you feel better overall; this is something that the estimated 18 million people in the United States who have gluten sensitivity can attest to. Initiating a gluten-free diet appropriately can keep you happy, healthy, and fulfilled regardless of why you choose.

1

What is Gluten, and Why Is It a Problem for Some People?

Well, topics on gluten or questions related to gluten wouldn't be frequent these days if the occurrence of certain health conditions has not often been associated with intake of this food class.

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The prevalence of diseases or the rise in numbers of disease cases caused by consuming gluten from whatever food source has led to conscious avoidance of gluten from meals. A typical example of this disease is Celiac disease, a severe autoimmune disease that lead to the small intestine's destruction. Wheat allergies and non-Celiac gluten sensitivity are other health issues caused by the consumption of Gluten.

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Because of the health risks associated with gluten, people are often at the end of questioning whether to exclude this particular protein class from their meal completely or reduce its intake, while some already do. This article will provide you with the answers you have ever longed for.

What is Gluten?

If you are a baker, you should probably know what gluten is. It is the substance responsible for the dough's elasticity. It gives bread its structure. It accounts for 8% of the protein in bread.

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So a bit formal now, Gluten is the major protein in cereal grains such as wheat, barley, and rye. It is made up of two primary components; Gliadin and Glutenin.

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The Gliadin and glutenin in Gluten give it its characteristics feature of increasing the mass of bread and its elasticity. Gluten is what gives bread, pasta, and other starches that wonderful, chewy feeling that can make eating them so delightful and, for some people, even addicting.

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Bread, cookies, crackers, spaghetti, and other starchy and grain-based foods are the major food source of gluten( about 5-20 grams).

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Bread has the highest percentage of Gluten, making it the major source, followed closely by wheat and pasta.

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The following are food sources containing gluten made from grains:

Bulgar

Couscous

Farro Einkorn

Orzo

Seitan

Spelled

Bran from wheat

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Common Grains that Do Not Contain Gluten:

Amaranth

Sorghum

Millet

Rice with a brown crust

Buckwheat

Rice of the wild

Quinoa

Teff

Oats naturally do not contain gluten but, are contaminated during processing. They are often labeled certified gluten-free to emphasize that they do not have gluten.

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Apart from grains and wheat, other food sources contain gluten. Most of the food and drinks we consume contain gluten as it is often used as a stabilizer in foods and beverages like Ketchup, soy sauce, ice cream, and beer, among other hundreds of foods.

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So, a gluten-free diet is a long way to achieve, but it is possible.

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The following list should serve as insight into food sources that contain gluten.

Cereals

Granolas

Croutons

Sauces Dressings

Imitation crab served in gravy

Soy sauce

Caramel color Beer

lunch meats that have been processed

A few of these candy bars

Mixtures of seasonings or spices

Soups

Vegetarian meat replacements

Some artificial flavorings

Starch derived from modified foods

Just like people have allergies to certain food or food classes, there are also people with gluten allergies. Such persons must read labels and food contents to avoid gluten consumption carefully. They would often need to ask restaurant questions to ensure their meal or meals are gluten-free. A certified gluten-free label is one of the most important things when shopping for packaged or processed foods. This certification guarantees that the food contains fewer than 20 parts per million of gluten (ppm).

Gluten Allergies and Reactions

One prominent example of Gluten allergy is Celiac disease. It is an autoimmune illness in which consuming gluten causes a reaction from the immune system that leads to an attack on the small intestine.. It passes through the intestinal lining of people who have celiac disease and causes the small intestine to become damaged, thereby triggering an immunological response that results in inflammation. Individuals diagnosed with celiac disease are recommended a gluten-free diet. By this, it is possible to mitigate the effect of this disease on the liver. This disorder affects approximately one percent of the population, although it is estimated that there are 2.5 million people in the United States who do not have a diagnosis for it.

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Celiac disease can lead to several long-term health conditions such as iron deficiency anemia, early onset osteoporosis, infertility, pancreatic insufficiency, type 1 diabetes, and multiple sclerosis (MS) if not diagnosed and properly treated early enough. Because of the relationship between the gut and the brain, neurological manifestations are the second most common conditions associated with celiac disease after gastrointestinal (GI) symptoms, which includes diarrhea and abdominal pain. Neurological problems include seizures, dementia, headaches, neuropathy, and depression.

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Wheat allergy is the second ailment that is associated with gluten consumption. It is a condition in which the body reacts to wheat proteins by producing antibodies known as immunoglobulin E. (IgE). It has similar symptoms to celiac disease. Some of which include bloating, diarrhea, and cramps. According to estimates provided by researchers, between 0.2 and one percent of American adults suffer from wheat allergies. It is advisable for people with wheat allergies to stay completely away from food sources that People allergic to wheat, including those with celiac disease, must stay entirely away from gluten.

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Another gluten-allergic reaction is Non-celiac gluten sensitivity. It is the most frequent of all gluten allergic reactions. However, it is difficult to diagnose. Individuals with this form of allergy do not have celiac disease or a wheat allergy but suffer from some undesirable physiological changes that manifest in intestinal and extraintestinal symptoms when they consume foods that contain gluten.

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In one review, experts remark that the diagnosis is difficult to make and can only be validated by removing gluten from the diet and undergoing double-blind placebo challenge protocols. It involves observing symptoms when gluten is excluded from the diet and re-introduced. Because of the significant overlap in symptoms between [non-celiac gluten sensitivity] and other functional gastrointestinal diseases, differentiating between the two conditions can be challenging. The pathophysiology of [non-celiac gluten sensitivity] is poorly understood, and there is conflicting evidence regarding what causes this illness.

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A sensitivity to the carbohydrate component of wheat, known as a FODMAP, is the fourth type of reaction to gluten. Wheat contains a group of carbohydrates known as FODMAPs, an acronym fod fermentable oligo-, di-, mono-saccharides, and polyols. They are predominantly indigestible short-chain components. The gluten allergic reaction is not to gliadin and glutenin but rather to the carbohydrates in the wheat. Their structures contain anywhere from one to ten different types of sugar. They may remain in the small intestine for a prolonged period, which may get absorbed, putting them at risk of being colonized by bacteria in the large intestine. This results in an increase in fermentation and symptoms typical of irritable bowel syndromes (IBS), such as stomach pain, bloating, diarrhea, and gas production. It is sufficient to explain why some people notice improvements in gastrointestinal symptoms after removing gluten from their diet. Since wheat is just one of many foods that contain FODMAPs, it is possible that symptoms will not fully improve until other foods that are high in FODMAPs are removed from the diet as well.

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The widespread usage of glyphosate may potentially be another factor that contributes to alterations in gastrointestinal symptoms. Most wheat grown today is treated with glyphosate, the active ingredient in Roundup, a widely used herbicide to increase wheat yield. Desiccation of crops is a typical term for this method of agricultural management. According to researchers, approximately 80–90 percent of commonly consumed foods based on wheat contain glyphosate. Similarly, the Environmental Working Group (EWG) investigated seven types of cereal and five types of dried pasta. Glyphosate was present in every one of them.

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According to the findings of one study, the chemical glyphosate may be the most critical contributor to gluten intolerance by altering the immunogenicity of gliadin. They observe that fish that are subjected to glyphosate suffer digestive issues that are similar to celiac disease. It is believed that glyphosate causes harmful alterations in gut microbiota, which may also increase gluten sensitivity and lead to nutrient shortages. What Are Common Symptoms? Individuals with celiac