Making your gluten free diet a healthy one

THURSDAY, JUNE 29, 2006

Like most diets, how healthy your gluten free diet is depends upon the foods that are chosen. Research has shown that individuals on wheat and gluten free diets find it more challenging to satisfy their requirements for B vitamins (including B1, B2, B3 and folate), protein and iron.

While the range of gluten free products continues to grow (many restaurants are now also including wheat and gluten free dishes on their menus), they won't necessary provide all the nutrients the body requires. More often than not rice flour, potato starch, tapioca and corn starch is substituted for wheat, rye and barley in products such as bread. Therefore many gluten free bread products are made from highly refined carbohydrates, which mean they are low in B vitamins and fibre.

Use the following tips to assist in ensuring your wheat and gluten free diet is balanced one:

• nuts, nuts and more nuts
Include nuts in your diet which contain fibre, protein and the antioxidant Vitamin E

• go brown
Replace white rice with brown rice in dishes – this will also increase your fibre intake

• exotic grains
Try grains like quinoa, buckwheat and amaranth

• check the facts
Choose Wheat & Gluten Free products that are high in fibre and provide other nutrients like calcium, B vitamins and protein

• veg out
Include a variety of vegetables daily

• beans please
Choose from a variety of beans to increase fibre and protein intake