Before speaking on gluten free diets, I would like to tell you all about what is Gluten? Gluten is a protein present in the wheat and wheat products like refined flour, semolina which can range from baked goods, cakes, pastries, cookies etc. It is also found in rye and barley too. Gluten is avoided in the condition called as celiac disease or gluten induces enteropathy. So, now the question is what to opt for as majority of Indian diet comprises of wheat and its products. Here are few alternatives to Gluten like oats, soya, quinoa, buckwheat etc. Let’s see the significance of each in depth:
flour: It is commonly known as ‘kuttu’ in Hindi which is easily available in market and used more often during fasting. Buckwheat along with its higher fiber and low GI property not only treats celiac disease but also helps in stabilizing the blood sugar. It is also helpful in PCOD. It is also a good source of potassium, magnesium, iron and vitamins.
Soyabean flour: Soyabean is a richest source of protein. It can be used in variety of products like breads, cakes, cookies, weaning foods etc which makes a good alternative to wheat.
Rice flour: Rice flour is a particularly good substitute for wheat flour, which causes irritation in the digestive systems of those who are gluten-intolerant. Rice flour is also used as a thickening agent in recipes that are refrigerated or frozen since it inhibits liquid separation. It can be used while making parathas, idlis, dosa etc. You can even opt for brown rice flour as it is more healthy and high in antioxidants.
Gram flour: is easily available in the market and used more often in day to day life. It is high on proteins and fiber.
Rolled oats: When we think of breakfast, the first thing comes to the mind is oats! It is easily available and instant. It is high on soluble fibre and a healthy alternative to gluten! It contains lignin which helps in regularizing blood sugar and cholesterol. You can make porridge, upma, tikkis, dhokla, dosas etc from oats.So, people out there, who are gluten intolerant, need not worry as you have much healthy option.
Seeds for life!