healthy diet planThe health and weight loss resolutions that stand the best chance of lasting are the ones that call for minor, doable and most important sustainable changes.

“The key is to take small, positive steps and move ahead consistently,” says Penny Kris-Etherton, PhD, a nutrition professor at Penn State University. “People need to be realistic about the changes they can achieve.”

Going gluten-free is a growing FAD among weight watchers and fitness freaks.

Let me put some light on What Gluten is and what it does for us?

Gluten is a protein found in wheat and barley. Its name comes from the Latin word for “glue,” as it gives the flour a sticky consistency when mixed with water. This glue-like property helps gluten create a sticky network that gives bread and chapatti the ability to rise when baked.

Allergy to Gluten

Unfortunately, some people are allergic to gluten ranging from moderate to severe reactions and the most severe reaction is called celiac disease.

However, 6-8 percent of the population in our country is affected by this and it is more common in western countries.

In celiac disease, the immune response to gluten creates toxins that destroy the villi. Villi are tiny finger-like protrusions inside the small intestines. When the villi become damaged, the body is unable to absorb nutrients from food. This can lead to malnutrition and other serious health complications, including permanent intestinal damage. In such a scenario one must go gluten-free to avoid complications.

But going Gluten-free is the new trending diet pattern people think of adopting for instant weight loss, not realizing that the desirable results lie in adding a variety of grains and millets in the diet thereby reducing the gluten intake rather than concentrating on going gluten-free.

One such simple solution lies in adding chickpea flour to the whole wheat flour for making chapattis comes with multiple benefits- it will give you extra protein, calcium and fibre will reduce the gluten intake.

All millets are packed with fibre, which can help lower your cholesterol and reduce your heart disease risk. Fibre slows digestion and the absorption of carbohydrates and may not raise your blood sugar as quickly as refined grains. And because millets help you feel fuller for longer, they can help you manage your weight.

Here is the list of Gluten-Free millets and cereals with their benefits

Amaranth

It’s called a ‘pseudo-cereal.’ It gets included in the whole-grain group because it’s had a long history of being used as a grain. Amaranth is high in protein and several minerals like iron and calcium. One can have it as a breakfast cereal or use amaranth flour to make bread, chapattis.

 

Brown rice

Brown rice is really just white rice in its natural state. It still has the brownish colored bran covering, so it’s a bit higher in fibre and more nutritious than white rice. Brown rice is high in selenium and manganese. It takes a bit longer to cook and has a chewier texture, but it can be used in most recipes that call for regular rice. And just like white rice, brown rice is available in several varieties, including long- medium- and short-grain rice.

Buckwheat (Kuttu)

Buckwheat isn’t a form of wheat or even a grain. It’s related to rhubarb and is another of the pseudo-cereals and is gluten-free. Buckwheat is high in manganese and magnesium. It’s high in fibre, which is good, but it can be a little difficult to cook and can become too mushy. You’ll find buckwheat in soba noodles or gluten-free bread.

Corn

Corn surprises some people because they think of it as a vegetable. But corn on the cob, cornmeal and popcorn are all excellent whole grains that are also gluten-free. Corn is really quite nutritious and has gotten a bad rap because it’s high in starch. It’s also high in fibre and one of our favorite gluten-free whole grains.

Oats

Oats are well-known as a whole grain, and the nutritional value is the same whether you buy rolled quick-cooking oats or longer cooking steel-cut oats. They’re both loaded with healthy fibre, protein, and antioxidants. All types of oats are delicious, but if you’ve got the time to spend, do yourself a favor and cook up the steel cut oats.

Quinoa

Quinoa is a pseudo-grain from South America and is often used like rice. But it’s higher in fibre than rice, and it’s one of the very few plant-based foods that’s a complete protein, meaning it has all the essential amino acids. It’s easy to find quinoa that’s ready to cook, but make sure you buy pre-rinsed quinoa. Otherwise, you’ll need to soak and rinse your quinoa before cooking, or it will taste bitter.

Millet (Bajra)

Bajra is widely used in Indian cuisine and is packed with iron and calcium. The famous Bajra ki Roti or Bajre ki Khichdi are winter staples in the Northern part of the country. Other millets like Ragi and Jowar are also smart carbs and gluten-free.

Ragi

Ragi or nachni is a whole grain that is gluten-free and a staple in South India. It is rich in fibre that helps with weight loss and diabetes. It’s packed with calcium, good carbs, amino acids, and Vitamin D.

Mixing grains is a healthy option as each of them has its own unique nutritional value and composition. If a certain nutrient is lacking in one, it can be compensated by adding another.  Moreover, the fibre content in a mix is generally higher. You can use multigrain flour for chapatis by adding grains like jowar bajra and other millets or gram flour to enhance the fibre and protein quality. It also improves the satiety value and lowers the Glycemic index.

Adding Nutrition to your food by adding these grains is what will make you burn fat and keep you healthy. Don’t get carried away with quick-fix weight loss

Explore the more holistic weight loss methods For more info on your Nutrition needs and holistic weight loss call Team TAF

Happy to  help you  be lean, healthy and glowing….