The Secrets Of A Healthy Gluten Free Breakfast

Have you recently found out that you are allergic to glutens? As daunting as that might seem at first, it is manageable. Your first step is learning more about your condition, then you can work to find the best diet for you.

Celiac Disease and Avoiding Glutens

Celiac disease is a genetic disorder which affects the auto-immune system, and it means that gluten can cause damage to the small bowel lining. It is now thought to affect approximately 1% of the world's population, who usually experience various gastrointestinal symptoms. At present, there is only one long-term solution to this problem and that is by maintaining a gluten-free diet. However, this is not as easy as it sounds, because many of the foods we eat every day have gluten in them. This typically includes bread, pancakes, biscuits, sausages and many popular cereals. It is also worth pointing out that wheat-free products are not necessarily free of gluten. This is because they may still contain rye or barley, which also contain gluten. So, what are the secrets of enjoying a healthy gluten-free breakfast?

The Importance of Breakfast:

We have probably all heard it said that breakfast is the most important meal of the day. This is true in the sense that it replenishes the body's stores of energy, which have been depleted whilst you sleep and a process of renewal and repair takes place. Breakfast will give you the mental and physical energy required in order to carry out your various morning activities. Approximately 1 in 3 people do not take breakfast on a regular basis, but research has shown that those who do are more likely to have a balanced diet and less likely to be overweight. In addition, the people who do eat breakfast have been shown to be more successful in losing weight and in reducing the risk of various diseases. In essence, there is strong evidence available to support the practice of eating breakfast on a daily basis.

How to Make a Healthy Breakfast:

Breakfast should provide something like a fifth to a quarter of your daily nutritional intake. The best way to obtain the required energy and nutrients is by eating a variety of foodstuffs that include vitamins, minerals, proteins and fiber. This can be achieved by planning your breakfast around the main food groups. The following list will give clear examples for each group and from these you can choose how to make your healthy gluten-free breakfast. Starchy Foods: these can offer you a good source of energy, iron, B vitamins and fiber. You can use gluten-free bread products and mixes, gluten-free flour for pancakes and items such as potato waffles. Just make sure that whatever grill or toaster you use hasn't been contaminated by wheat products. There is also the option of having rice and corn-based cereals or gluten-free porridge. By the way, it is perfectly acceptable to take sugar.

Dairy Products:

These will give you protein, B vitamins and calcium. Milk, gluten-free cheeses and yoghurt are all excellent for breakfast and, of course, you can mix any fresh fruit you like into the yoghurt. It is, however, worth checking the yoghurt in case anything has been added to it.

Non-Dairy Based Protein Sources:

These will provide you with vitamins and iron in addition to the protein. All fresh meat and fish are gluten-free, but you should avoid anything that has been processed or treated with flour or batter. So, for example, bacon or kippers are fine. Eggs are another good protein source and so are beans of various kinds.

Fruit and Vegetables:

These will give you vitamins and fiber. Fresh fruit that has not been treated in any way may be added to cereal or even spread on pancakes or waffles. Pure fruit juices are another option to consider. Many people also enjoy tomatoes and mushrooms for breakfast.

If you have celiac disease and want to enjoy good health, breakfast should be an important part of your regular daily routine. A healthy gluten-free breakfast will add a new dimension to your lifestyle and, as you can see, there are many tremendous gluten-free foods available nowadays. Some additional products have not even been mentioned so far, such as the many different kinds of gluten-free spreads that are available. Our health is something that cannot be taken for granted, which is all the more reason to take breakfast seriously.

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