Gluten-free craze swept across Europe and America, and it also blew into Taiwan Province Province in recent years, but gluten-free diet is not just eating casually, because eating in the wrong way will not only lead to health, but also increase a lot of metabolic risks! So nutritionists should teach you how to eat, which can not only achieve the principle of gluten-free diet, but also will not increase health risks.
In 20 17, a study by Harvard University in the United States examined the data of nearly 200,000 people, and found that the risk of diabetes would increase by about 13% compared with those who ate the most gluten. Moreover, a study published in the British Medical Journal (BMJ) in June this year also pointed out that people who pursue gluten-free foods will miss many nutrients in whole grains by reducing their intake, thus increasing the risk of cardiovascular diseases.
Gluten-free diet in Europe and America is not necessarily healthy, because gluten is a kind of gluten protein, which can give flour products elasticity and soft Q taste. If gluten is removed, the product will become unpalatable. Therefore, flour products made of gluten-free flour mostly contain more sugar, salt and food additives, which makes gluten-free products lose their original health significance. Therefore, many studies have found that eating a gluten-free diet can cause chronic diseases.
However, some studies speculate that gluten is related to intestinal leakage and chronic inflammation in human body, so gluten-free diet may help patients with frequent allergies or inflammation. However, it is easy to eat too much sugar if you take the road of Europe and America. According to the above findings, gluten-free diets in Europe and America are not necessarily healthier.
Recommended reading: Eating noodles will make you stupid. Really? Uncover the secrets of gluten and gluten-free!
Eating gluten-free in Taiwan Province Province can be healthy!
Removing gluten from diet can meet the requirements of gluten-free diet, but in Europe and America, because pasta is the staple food, it is difficult to implement gluten-free diet unless gluten-free flour or its products are purchased. But in Taiwan Province Province, gluten-free diet is very easy to implement! Because gluten mainly exists in wheat foods, as long as you avoid wheat foods, you can't get gluten!
Therefore, compared with European and American ethnic groups who like pasta, people in Taiwan Province Province can easily meet the requirements of gluten-free diet. Because our eating habit is mainly rice, and occasionally we eat some pasta, such as bread, steamed bread, steamed buns, noodles and so on. So people who want to implement a gluten-free diet are gluten-free as long as they don't eat these pasta!
However, the habit of eating rice in Taiwan Province Province is mainly refined starch white rice, which also has the problems of high glycemic index and insufficient intake of micronutrients. This is also a chronic disease in Taiwan Province Province in recent years, so nutritionists have the following suggestions to make you eat a gluten-free diet healthily:
1. Avoid wheat food:
Wheat, barley and rye are considered as gluten foods by FDA, so all three kinds of wheat foods will contain gluten. You should avoid gluten-free foods, but oats, buckwheat and quinoa are not gluten-free foods and can be eaten.
2. Eat brown rice instead of white rice:
Brown rice is rich in B vitamins and dietary fiber, which is far superior to white rice. It is suggested to give priority to brown rice.
3. Be careful with five grains of rice and ten grains of rice:
Five grains of rice and ten grains of rice on the market have no fixed ingredients, and some may contain wheat or barley. Therefore, although five grains of rice and ten grains of rice are healthy, only by looking at the ingredient label can we avoid eating gluten-containing wheat.
Recommended reading: Get mental breakfast in 5 minutes, gluten-free to improve allergies.
4. Be careful of barley:
There are two kinds of coix seed on the market, one is real coix seed, which is called big coix seed and contains no gluten, and the other is small coix seed, or foreign coix seed, which contains gluten. Although barley products are not allowed to be labeled with coix seed from 20 17, many vendors still ignore this rule, so in the case of gluten-free diet, you should read it carefully before buying coix seed!
In addition to the above suggestions, you can also use monounsaturated fatty acids such as olive oil and bitter tea oil in cooking to reduce the use of salad oil, which is helpful to adjust the proportion of w-6 fatty acids and inflammation!