Many people including children have to live gluten-free because of allergic reactions, sensitivity, celiac disease. or just want to eat healthier by avoiding gluten. Is eating gluten-free safe? Is there too many mistakes and misconceptions about what is gluten-free and what is healthy? Let’s think about that for a minute and examine how going gluten-free could be hazardous to your health.
Many people think that just because a product has a gluten-free label on it that it is safe to consume. Not always true! Highly processed gluten-free food can be a big sham!
3 Biggest Mistakes That People Make When Going Gluten-Free
1. Sometimes products can be contaminated with unwanted gluten because they are processed in the facilities with the same equipment as gluten grains and cross contamination inadvertently occurs.
2. Processed gluten-free products can be a big mistake. They can promote sharp increases in both blood sugar and fat-storage hormone insulin. Gluten-free foods such as rice flour, cornstarch, potato and tapioca starch are usually loaded with refined carbohydrates and are high on the glycemic index. In layman terms – they are converted to sugar quickly and can spike blood sugar levels which sets off a metabolic imbalances that can lead —-
- To uneven energy
- Increased hunger
- Additive eating that can cause weight gain
- Potential increase of risk factors for heart disease
3. According to Natural News many gluten-free convenience foods may contain GMO’s. This is opening a whole world of serious health risks. A 2013 Report by the Institute for Responsible Technology suggests that GM foods may trigger or worsen gluten-related disorders, including celiac disease.
Tips For Healthy Gluten-Free Shopping and Eating:
- You need to protect you health by shopping wisely – Opt for whole foods such as organic fruits, vegetables, protein and nuts.
- Look for gluten-free products that are produced by companies that protect against gluten contamination. Make sure that the gluten-free grain is regularly tested for gluten contamination, or are certified by organization such as the Celiac Sprue Association (CSA seal), Quality Assurance International, and the Gluten-free Intolerance Group.
- Make your own baked goods with organic flours such as coconut flour or almond flour. Nut flours and coconut are naturally gluten-free, rich in nutrients, low in carbs, and lower-glycemic choices than rice flour, potato starch, or cornmeal.
- Avoid flours products that contain corn, sugar, canola oil, and soy that are many times loaded with GMO’s. Look for the label USA Organic or Non-GMO Project Verified labels.
Below is a favorite recipe of mine that I love and I use often. It is easy to make is gluten and grain free and you make it dairy free too. So it is great for vegetarians and vegans. I use the chia seeds to substitute for eggs since I am allergic to eggs. I love coconut oil that has so many health benefits.
Simple Grain – Free Biscuits
- 1/3 Cup organic coconut flour
- 5 Tbs raw cold pressed organic coconut oil or organic butter, melted
- 4 large eggs or milled Chiaseeds (4 tbs & 3/4 cup water – let gel for about 5 minutes)
- 1/4 tsp unrefined sea salt
- 3/4 tsp baking soda (I use – Bob’s Red Mill Premium Aluminum free)
- 1/2 tsp organic raw unfiltered apple cider vinegar (I use Bragg brand)
1. Preheat oven to 400 degrees. Line large baking sheet with parchment paper (I used my stoneware cookie sheet instead). Mix coconut flour, coconut oil, eggs or chia seeds, and salt together in mixing bowl. Add baking soda, than apple cider vinegar, and quickly mix to distribute throughout.
2. Drop rounded tablespoons of batter onto baking sheet. Use back of spoon or your hands to spread batter into rounded disc shaped about 2 1/2 inches wide and 1/4 inch thick. Optional – Add finely shredded organic coconut or raisins for change or variety.
3. Bake about 15 minutes or until moist but cooked through. Cool 10 minutes before serving.
Note: How to substitute the milled chia seed for eggs – the formula is Mix 1 tablespoon of ground chia seeds, or chia seed meal, with 3 tablespoons of water. Let this sit for 15 minutes and use it to replace one egg in baked goods. This recipe use 4 tablespoons of milled chia seeds with 3/4 cup of water.
For more information and facts about grains and foods that are gluten-free check out —“Celiac Disease and Gluten Sensitivity – Facts And Diet!”.
This is a tasty healthy recipe that is quick and easy to make. When I first tried this recipe I asked my husband to try one of the biscuits for his opinion and he thought they tasted like cornbread and were quite tasty, which I had to agree with him. This recipe is a great alternative for anyone that has gluten or grain issues. I have spent many years eating gluten-free and mostly grain free. It can be trying and challenging at times but you learn to be creative and inventive in cooking and eating. Give this recipe a try! It will help you stay on your road to a healthy and green lifestyle.