The fifteen best gluten-free foods
For all those people who, under medical prescription, must follow a gluten-free diet, it may seem like a rather daunting undertaking. In fact, gluten can be hidden in all types of products. Let's try to see together some common foods to include and those to exclude from a gluten-free diet.
What is gluten?
Gluten is the term given to a group of proteins found in some grains, including wheat, rye, barley and spelt. In baking, gluten gives dough its elasticity and creates that nice crumb-like texture in breads and cakes. There are many foods, such as unprocessed meats, fruits and vegetables, that are naturally gluten-free - and there are other foods that have been "processed" to remove gluten, or are specifically manufactured to be gluten-free.
The 15 best gluten-free foods to try
1. Buckwheat
Buckwheat is naturally gluten-free, however, please note that some buckwheat products may be manufactured in facilities that also process wheat, rye or barley - so it is always advisable to check labels.
2. Rice
Rice is an extremely versatile and gluten-free cereal, perfect for a varied and balanced diet.
3. Quinoa
Quinoa, contrary to popular belief, is not a cereal. It is a herbaceous plant, a close relative of beetroot and spinach, but its seeds are rich in nutritional properties. In cooking it is used almost as if it were a normal cereal, as a substitute for rice pilaf, for example, or as an addition to a soup or stew to give greater vigor to the dish.
4. Polenta
Made from corn, polenta is naturally gluten-free and helps bring balance to the dish and has a high satiating power.
5. Fresh meat
Fresh, unprocessed meat is gluten-free. Obviously it must be consumed very simply, battered or breaded meat is not gluten free!
6. Fresh fish
All fresh, dried and smoked fish and shellfish are gluten-free. This is good news, given the numerous delicious dishes that can be prepared with fish.
7. Eggs
Eggs are also gluten-free. A fundamental food for nutritional values and with a good quality-price ratio, eggs are a staple of our cuisine.
8. Milk, cream, natural yogurt
Dairy products are naturally gluten-free and add flavor to many recipes, both sweet and savory.
9. Butter and vegetable oils
Butter, lard and cooking oils are gluten-free.
10. “Simple” potatoes
Baked, boiled or mashed potatoes can easily be part of a gluten-free diet.
11. Nuts, seeds and legumes
Nuts, seeds and all legumes are naturally gluten-free and are essential for a healthy, balanced diet.
12. Vinegar
All vinegars are gluten-free.
13. Cheese
Most cheeses are gluten-free, but some soft, spreadable cheeses may contain added ingredients to make them spreadable. In this case it is always advisable to read the label to be sure.
14. Tomato puree
The Italian sauce par excellence, one of the foods most appreciated by all of us, is completely gluten-free.
15. Jams, honey and compotes.
All preserves such as jam, honey and various syrups are naturally gluten-free.
Based on the previous list, we point out below some foods that for obvious reasons are not gluten-free and which therefore need to be avoided if you have to follow a gluten-free diet:
Battered and breaded foods;
Bread, biscuits, pizza, desserts and cakes;
Couscous;
Mustard;
Muesli;
Wheat-based pasta;
Semolina;
Soy sauce
If you want to try new recipes, below we offer you some of our producers whose catalog contains many gluten-free products:
Books: Deliciously gluten-free ; Gusto is gluten free ; From the gluten-free oven .
