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G Free | Gluten Free Diet Review

by George Pierce
George Pierce Win At Losing Weight
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A G Free or Gluten Free Diet is not intended to be a weight loss diet.  The diet is for people with
gluten allergies or celiac disease.  Gluten inflames the small intestine of people with Celiac Disease.

What is a Gluten Free Diet?

Since a g free diet is a diet that is free of gluten, the the questions are:  What is gluten? and Where does
it come from?  

Gluten refers to the proteins that are found in wheat, spelt, rye, triticale (a cross between
wheat and rye), and barley.  A gluten free diet is based on avoiding foods that contain gluten.  
Being gluten free requires reading label.  Avoid wheat, rye, barley, triticale (a cross between
wheat and rye), and spelt, of course, also avoid malt and hydrolyzed vegetable protein
(which usually contains gluten).   

Although oats do not contain gluten, oats can cause abdominal, diarrhea,
and bloating for some people.

Being gluten free means eliminating most breads which includes rolls, buns, scones, bagels, and pizza.  Most cereals contain gluten.  Corn and rice cereals are an alternative, simply be sure that they do not contain malt.  Most pasta contains gluten, look for pasta made from rice, quinoa, or corn as an alternative.  Most crackers are wheat based.  Breaded foods are usually off limits.  Most cakes, pies, and cookies contain wheat, but gluten free alternatives are available.  Most beers contain gluten but
wine and liquor are usually gluten free.

gluten free bread home made

 Nearly all health food stores and most major grocery stores carry gluten free substitutes.  
simply check the label to be sure that it is totally gluten free.

Quick list of foods and products to avoid:

Always Avoid wheat, spelt, rye, triticale (a cross between wheat and rye), and barley.  
Durum flour, Farina. Graham flour, Kamut, and Semolina

Unless the following are labeled 'gluten free', avoid them:

Cakes and pies
Communion wafers
Cookies and crackers
French fries
Imitation meat or seafood
Processed luncheon meats
Salad dressings
Sauces, including soy sauce
Seasoned rice mixes
Seasoned snack foods, such as potato and tortilla chips
Self-basting poultry
Soups and soup bases
Vegetables in sauce

cherry tomatoes

Be sure to checked canned or frozen vegetables and fruits for additives that contain gluten.  
Cheese and yogurt labels also need to be checked.
Also watch out for food additives such as malt flavoring and modified food starch.  Check your medications and vitamins, some of them use gluten for a binding agent.

Gluten Free Diet Risks:

Gluten free dieters face the risk of low levels of certain vitamins and minerals such as Iron
Calcium, Fiber, Thiamine, Riboflavin, Niacin, and Folate.

All is not lost!  There are many delicious foods that are gluten free or have gluten free substitutes.  Potatoes, rice, beans, fish, eggs, meat, milk products, fruits and vegetables are safe to eat.


If you need to be on a gluten free diet, I hope that this review and the resources below will be of help.  
If you do not need to be on a gluten free diet, I believe that you can do better with a less
restrictive diet.  Before making any health change, you should consult with your health
care provider, this advice is especially important when considering a gluten free diet.

Free Gluten Resources

quick start gluten

Celiac Disease Foundation Free Quick Start Guide pdf. , this is a short, 3 page overview.
Click for free download.

University of Michigan, Celiac disease:  Gluten-free eating, 4 page download
Click for free download

University of Kentucky, Gluten-free recipes, 5 page download
Click for free download

Massachusetts General Hospital, Gluten Free Diet, 6 page download.
Click for free download


The Gluten Intolerance Group of North America., 28 day Gluten-free Meal Plan, 14 page download
Click for free download

FYI:   The FDA requires that a product contains less than 20 parts gluten pr million in order
for it to be labeled 'gluten free'.

Thank you for reading, my friends.  I wish you success on your weight loss journey.  

Kind regards,
George Pierce
Founder Win At Losing Weight
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Gluten Free Meal Planning!

As early as the 1930's, it was understood that diet could help Celiac disease.  Dietary management was and is the mainstay for treatment.  

The mother of a child who was a patient of Dr. Willem Dicke, a Dutch pedriatician informed him that her child was better when he did not eat porridge.  Through Dr. Dicke's insight and years of observation, he concluded that wheat was the toxic agent that triggered Celiac disease problems.  This idea was strengthened toward the end of World War II during the 'winter of stravation' in Holland,  Bread was not even available, and children with Celiac disease improved.  When bread was later airdropped, their condition deterriorated. 

Successful Gluten Free dietary management requires a team approach.  This includes the patient, family, physicin and dietician.  

Once a Celiac disease diagnosis is made, meeting with a dietician and planning and education and assistance with emotional adaptation are needed.

Gluten free meal planning can be a daunting task. 

Assistance and education are key factors for success.



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Let eMeals relieve you of the stress and bother of a gluten free diet.

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