Published: 03/22/2013 - Updated: 11/05/2018
Celiacs: substitute food and enjoy your meals: Celiacs are individuals who cannot eat grains containing gluten, such as wheat, rye, barley and oats. This condition is a disease of the digestive tract which manifests as a gliadin intolerance. Gliadin is a protein found in the aformentioned grains. Symptoms are often times very different making for late detection.
However, not being able to eat these grains should not be a problem. Thanks to nature we have a wide variety of alternative foods which not only replace the previous grains in terms of nutrition, but they can also be used to prepare all kinds of stews and other dishes, including breads, sweets and more.
Replacing these grains is really easy. All you need to do is start “fighting the enemy” by getting a little closer to it. This means getting to know a little bit of the nutritional properties of said grains, and seeing which others have similar characteristics along with what they can be used for.
The following information is a brief but practical analysis of grains that you cannot eat, but suggests substitute foods that you can use instead. This chart will be helpful in changing ingredients in some recipes, such as soups or stews, that have grains that contain gluten.
Alternative food to barley
BARLEY: is low in sodium and fat and contains soluble fiber, protein, calcium, phosphorus and potassium. It is used for the heart and nervous system, and is very beneficial for children and pregnant women. Barley can be used to make bread, soup and many dishes.
a) RICE: You can substitute barley with rice, preferably whole grain, which provides six times more magnesium than white, four times more vitamin E, and triple the amount of fiber and phosphorus. It is rich in potassium and phosphorus and is rich in B group vitamins; You can find also find flour, which serves for cooking, filling and making bread.
Alternatives to wheat for coeliacs
WHEAT: A high-fiber grain, rich in B group vitamins and phytoestrogens. It has antioxidant properties and is a good source of selenium and vitamin E. It is used to treat heart disease, contains calcium and iron plant protein as well as selenium.
a) TEFF: this grain is comparable to millet or quinoa, but its seed is smaller and has a slightly more bitter taste. It has been recommended in gluten-free diets and for foods used by high performance athletes for the energy it provides. It is rich in carbohydrates, high in fiber, and rich in minerals like calcium, phosphorus and iron. It has high levels of high quality vegetable protein. It contains 8 basic amino acids which are essential in human being’s diets. (Contains lysine, at levels higher than wheat). Additionally, it stimulates intestinal flora and provides lots of energy. It can be used in casseroles, for making meatballs, salads, soups and so on.
b) AMARANTH: this is a plant-based food and is an important source of protein and vitamins, such as vitamins A, B, C, B1, B2, B3. It is rich in folic acid and important minerals like calcium, iron and phosphorus. It is one of the richest foods amino acids, such as lysine, and is very rich in dietary fiber. Amaranth flour can be used to prepare highly nutritious breads.
C) CORN: high in carbohydrates and easy to digest, gluten-free, well suited for childrens’ diets, athletes and pregnant Celiac women. It is rich in magnesium, fiber and vitamins (B complex and beta-carotene), rich in calcium. It is ideal for preparing a wide variety of dishes, including breads, crackers, tortillas, etc. in the event of gluten intolerance.
Alternatives to oats for coeliacs
OATS: Rich in fiber and high quality protein which provide a lot of energ, encouragement, and sense of wellbeing. It is rich in vegetable fats and many vitamins such as vitamin B1, vitamin B2, vitamin B3, vitamin B6 and vitamin E. It contains minerals such as sodium, potassium, calcium, phosphorus, magnesium, iron, copper, zinc and trace elements, and amino acids.
a) cassava (tapioca) is excellent as a flour substitute in baking, soups and more., Rich in vegetable fats are beneficial for the body (providing complex carbohydrates), provides B vitamins and is rich vitamin C. It also contains potassium, iron and calcium. Digestive properties, emollient and astringent
Alternatives to rye for coeliacs
RYE: has properties similar to those of wheat,;is rich in fluorine and very good for the teeth, nails and the whites of the eyes. It promotes circulation and relaxes blood vessels.
a) MILLET: This food has high nutritional properties similar to those of wheat and rye, but in several ways, their many uses in the kitchen are unknown. Noted for its contribution of minerals such as iron (more than wheat), calcium, phosphorus, silicon and magnesium. Contains a wealth of essential amino acids, is very energetic and can substitute for pasta or rice in the diet. Protein is similar to that of wheat. It contains significant amounts of B vitamins and vitamin A, high in vitamins B1, B2 and B9, triple that of other grains.
B) LENTILS: help with heart disease and lowering cholesterol and fats because of their fiber content and phytate. Helps in diabetes and they are rich in carbohydrates which are absorbed very slowly. Fights anemia, they are very rich in easily absorbed iron. Very good source of protein, especially when combined with rice. They contain lots of calcium, vitamins A, B1, B2, B3, B6 and folic acid.
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