There are many Gluten free food For celiacs: fruits, vegetables, meat, fish, eggs, vegetables, tubers, legumes or milk, are some examples of this. It is important to note that they are products that have not been manufactured and therefore are not bulk products.
Although it may seem that people with celiac disease are very limited when it comes to developing an appropriate diet, there is a large variety of gluten-free foods that can be adjusted to your diet.
We also find"generic"products, which do not contain gluten and therefore can be consumed whatever brand. Still, it is advisable for celiac people to always read the product label to avoid any risk.
In the following list, we list a list of foods and beverages that facilitates the Federation of Celiac Associations of Spain (FACE) that we have compiled.
1- Infant foods
- Milk for infants (milk 1), milk for continuation (milk 2), milk for growth (milk 3)
- Starting tarts (starch-free)
2- Appetizers
- Olives (with or without bone, stuffed with anchovy or pepper)
- Potato chips with oil and salt, without aromas or flavors
- Pickles: capers, pickles, chives in vinegar
- Packaged popcorn
3- Vegetables, vegetables, tubers and derivatives
- Frozen, uncooked
- Cooked natural, pickled
- Salads and salads, cooked uncooked
4- Sausages and meat products
- Meats and viscera (both fresh or frozen canned uncooked)
- Cecina and bacon
- Ham cooked or cured. Search for top quality
- Bacon and milk
- Salted and salted
5- Dairy products and derivatives
- Milk of all kinds (fresh, condensed, powdered, skimmed, semi-skimmed...)
- Fresh curd
- Cream for baking
- Soy Beverage
- Cheeses of all kinds (fresh, tender, fermented, cured or semi-cured)
- Natural yogurts
6- Fish, seafood and derivatives
- Canned natural, in oil, lemon and garlic
- Smoked fresh fish
- Fresh, cooked, frozen, unrefined, dried and salted fish and seafood
7- Eggs
- Fresh eggs
8- Vegetables
- Canned cooked or precooked"al natural"
- Beans, chickpeas, soybeans, lentils, making sure they do not contain grains of wheat.
9- Sugars and sweeteners
- White, brown and vanilla sugar
- Fructose, sugar for diabetics and glucose
- Aspartame, cyclamates and saccharin
- Honey, cane honey and molasses
10- Non-Alcoholic Beverages
- Coffee
- Soda, soda, soda
- Herbal infusions (chamomile, mint, tea, tila...)
- Fruit juices, musts, fruit nectars with sweeteners
- Refreshments of all types (whether with sugar or not, light, without caffeine, etc.)
11- Alcoholic beverages
- Anise, brandy, brandy, rum, gin, pacharán, tequila, wines, whiskey, vodka, etc.
12- Cacaos
- Pure cocoa powder sweetened, powdered, cocoa paste, chocolates to the cup
Cereals and Pseudocereals
- Rice, corn, quinoa , Amaranth, Son , Sorghum, yucca, buckwheat or buckwheat and without milling
14- Others
- Tofu (soy beans, salt and water)
- Purees and creams, without flavor or additives
- Homemade sauces, squid ink, natural tomato
- Soups and dehydrated broths
- Natural dried fruits
- Salt
- Spices and condiments
- Dietary products (wheat germ oil, royal jelly, pollen in granules...)
- Baked goods (grated coconut, orange blossom water)
- Yeasts
- Ice creams
- Cassava flour or tapioca starch
- Sweets (hard candies or club licorice)
Where to buy?
Until recently, people with celiac disease had many complications when it came to finding food establishments that offered gluten-free products or restaurants where they could have lunch or dinner out of the house.
Fortunately, the food industry has put the stacks and it is increasingly common to find the label"gluten-free"in their food products from small grocery stores to supermarkets.
In the case of restoration, although at a slightly slower pace, it happens exactly the same. Thanks to google search crawlers or similar, we can find bars, ice cream parlors, cafes or restaurants that care about celiacs.
In the network it is also possible to find companies specialized in this type of products, offering the service of home delivery.
It is always advisable to contact the establishment and make sure that it meets the requirements, thereby helping to improve the services and to demonstrate the quality and care required.
Finally, if you are a lover of the kitchen or want to learn, there are thousands of recipes with which you can learn how to prepare homemade formulas.
Recipes
We have extracted some of the recipes from cookpad.com, nutrition web portal that dedicates an important section to recipes without gluten.
Bread
Ingredients:
- 180 grams Whole Wheat Flour
- 55 grams of Rice Flour
- 100 grams of Maize Flour (Maizena)
- 60 grams of Sweet Yucca Starch
- 15 grams of Psyllium
- 430 grams of Water
- 10 grams of Baker's Yeast
- 10 grams of Salt
Step by Step:
1. Put all the ingredients in a bowl to knead approximately five minutes until everything is well integrated.
2. Add some oil to the mold and deposit the dough. With our hands soaked in water, we smooth the dough and spread it well throughout the mold.
3. Let it ferment until it reaches twice the volume. For this we must leave it in a closed place.
4. Preheat the oven to about 250 ° C and heat a container with volcanic stones, then place the mold. We will pour hot water over the stones and we will get the steam effect.
5. Bake for about 10 minutes at 250º, then lower the temperature to 200º, in order to cook with this temperature 30-35 minutes extra.
6. Let the mold bread cool. After three hours we will unmold it.
Tuna and anchovy pizza
Ingredients:
- 300 grs. Of Gluten-free Flour Schar Mix B
- 2 tablespoons olive oil
- 200 ml. of water
- 10 grs. Baker's yeast powder
- 7 grs. of salt
- Tuna in olive oil
- Can of anchovies
- Fried tomato
- Black olives
- Oregano powder
- Grated cheese
Step by Step:
1. In a bowl add crumbled yeast and water. Mix and add salt, oil and flour. With a spatula we knead everything.
2. Once the dough begins to separate from the walls of the bowl, we knead, this time with our hands, into the bowl and then on top of the kitchen table or work.
3. Let the mass rest to double the volume.
4. Butter a pizza pan and place the dough on top to spread it. Leave it to rest for about 30 minutes covered with film paper in order that it can ferment.
5. Distribute fried tomatoes around the pizza and top with shredded tuna, olives and anchovies. If it's your taste, give it a touch of oregano. To finish it échale cheese grated on top.
6. Preheat the oven to about 200 degrees and bake for about 25 minutes. Now to wait until it is well cooked.
Apple pie
Ingredients:
- 2 eggs
- 4 apples
- 200 ml. Of olive oil
- 125 ml. Of rice milk
- 200 gr. Brown sugar
- 200 gr. Gluten meal
- 100 gr. Ground almonds
- 1 on baking soda
- Cinnamon
Step by Step:
1. Pour flour, flour, sugar, eggs, 2 apples (peeled and chopped), oil, rice milk and Almonds Ground. Beat so that everything is well mixed and observe that the mass is becoming homogeneous.
2. Preheat oven to 150 ° approx.
3. Place in a mold, previously anointed with oil, the dough that we have made. Take other apples to peel and cut and decorate them to your liking. Then spread them all over the mold to give it a nice look.
4. Put it in the oven at 180º for approximately 30 minutes.
5. Once cooked, take it out of the oven and let it cool.
11. Finally, sprinkle a little cinnamon on top, to give it the finishing touch.
What is gluten?
Gluten is a set of proteins that can be found in cereals such as wheat, rye, barley or oats. It is composed of two proteins: glutein and gliadin, the latter being larger and richer in amino acids.
Both converge to give the cereal flour the volume and the elasticity, and form a network that allows to trap the carbon dioxide that is generated in the fermentation of the bread dough, being responsible for the spongy bread.
Glutenin and gliadin account for 90% of the gluten composition, the rest of its structure being lipids (8%) and carbohydrates (2%).
Gluten is poor in essential amino acids, so its impact on our food is secondary. If it disappeared from the human diet could be perfectly replaced by proteins that provide animals or vegetables.
However, gluten is very present in the food industry, with almost 50% of the products found on the market containing gluten from wheat, barley, rye or oats.
Within the foods that contain gluten surely we find:
- Bread and flour of wheat, rye, oats, barley or triticale
- Cereals with gluten and derivatives
- Biscuits, biscuits and other confectionery products.
- Pasta and wheat semolina.
- Milk And malted drinks.
- Manufactured products in which part of its composition is the flour or any of its forms.
In turn, according to the manufacturer, we can also find products with gluten as:
- Sausages
- Nuts, roasted with salt
- Canned meat and fish
- Pates
- Ice creams
- Fused cheese
- Food colors
- Sweets and candies
- Coffee substitutes
What is celiac disease?
Celiac disease occurs when gliadins induce digestive and autoimmune problems, resulting in a permanent intolerance to gluten from wheat, rye, barley or oats.
A simple crumb of bread can produce an inflammatory reaction in the intestine, causing some symptoms such as:
- Diarrhea
- Atrophy of intestinal villi
- Growth problem
- Skin problems
In addition we can find other symptoms also quite frequent as: weight loss, fatigue, nausea, loss of appetite, abdominal distension, alterations of character, iron deficiency, etc.
In a country like Spain, 450,000 people suffer from celiac disease, but it is estimated that between 70 and 90% of cases are not diagnosed because they are either asymptomatic or the symptoms do not manifest themselves clearly.
To diagnose celiac disease, careful clinical examination and blood testing are necessary. A series of serological markers (antibodies, antitransgutaminase or antigliadin, among others) will be collected to determine the diagnosis.
It is important to perform an intestinal biopsy (removal of the tissue from the upper small intestine) to check for damage and thus be able to estimate with certainty if the celiac disease that is suffering is classic, atypical, silent, latent, potential, etc.
The treatment is simple: strict diet without gluten for life. Listed below are a number of foods suitable for those with the disease.