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Eating grain free: is it really good for you and how do you do it?

Eating grain free takes eating gluten free to another level. You might want to eat grain free if you need to heal inflammation in your guts or other parts of your body. You might need to do it if you have thyroid or autoimmune issues. Or you may want to do it short term as a cleanse.

Good news. It’s not as hard as it may sound! The key is to change your mindset and to do a little prep work.

eating grain freeFor you carb fiends, changing your mindset is crucial. Admit, you may miss the grains at first – otherwise you’re not much of a fiend. It may take a few months are even longer, but you may grow to not even like them so much (yes, it’s often the case!). And you will need to add other healthy whole foods to fill the void, at least until your stomach adjusts to feeling less full or bloated. Amen to that.

And if you’re trying to lose weight, this is bound, although not guaranteed, to help.

Eating grain free vs gluten free

First of all, become friends with the term “paleo”. “Paleo” refers to a caveman style of eating, or eating the foods that naturally exist on our planet rather than those that are made or processed using chemicals or synthetic ingredients.

More specifically, the paleo diet excludes grains, dairy and alcohol. Hold tight. Don’t panic. Read on.

If there is anything you truly miss when eating grain free, just Google “paleo xyz” and you will find a recipe for it. Paleo pizza, spaghetti, cheesecake, you name it.

And say you want to still eat dairy? Just modify the paleo recipes to include your dairy ingredients.

Dabbling with paleo recipes will expose you to lots of new ways to make old favorites.

Second, plan out some meals. (Sigh, I know. But planning prevents stress and choosing whatever’s convenient ,which is usually not so good for you.) Sometimes even on the typical American diet, it’s hard to figure out what’s for dinner every night. Planning and cooking ahead can take lots of stress out of your unpredictable nights.

Planning doesn’t have to be too time-consuming. Cheat off of a paleo meal plan, like this one from my book, Digested – eating healthier made easier 3 ways, to spare yourself some of the mental work.

Lastly, identify the grains you rely on most and how you intend to replace those. That way, when you’re in a crunch, about to reach for your ol’ grainy friend, you can stop and reach for your replacement before you die of hunger!

Your new grain-free go-tos

Here are some common grains and suggested new go-tos while you’re eating grain free.

  • crackers, chips, bars                > raw veggies (oh so many to choose from!),                                                          kale or root veggie chips
  • bread                                          > lettuce leaves, put it in a bowl or make your                                                         own grain-free bread or paleo tortillas
  • buns                                            > slices of zucchini or sweet potato
  • cereal                                          > make your own grain-free cereal
  • pancakes                                    > paleo pumpkin pancakes (love these!)

You’ll get more results from eating grain free if you add in healthy foods, especially those high in fiber. You still need fiber, just not via the grains. Your best option? Learn to love the leafy greens! You’ll find many of them, and many ways to prepare them. And they offer loads of minerals and nutrients you may not have been getting before. Here are just a few:

  • kale (raw in salad or smoothie, sautéed, chips)
  • Swiss chard (raw, sautéed, roasted)
  • romaine lettuce (raw in salad or as a wrap, in smoothie)
  • collard greens (sautéed, blanched, roasted)

Also get fiber from these foods:

  • nuts and seeds
  • quinoa (a seed, but not deemed paleo because of it’s potential harm to your guts)
  • figs
  • berries
  • avocados
  • coconut (FYI – a fruit and not a tree nut)
  • beans and peas (legumes are not technically paleo)

Note that white potatoes are not a grain, but they have similar qualities and effects as grains (see the link above about quinoa). So if you’re eating grain free to heal your guts, you should also avoid using potatoes as a substitute.

Curious about going totally paleo? Read “Eating healthier: Is paleo the way to go?”.

In the meantime, if you’re eating grain free, just do a little prep work first. It will make your mission more relaxing and fun. It may be an eye-opening, gut-healing and life-changing experience!

 

*This blog is intended for use as a source of information and should not be used as a substitute for professional medical care or advice.

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Eating gluten free made easy – what to avoid and what to eat

Does the idea of eating gluten free make you cringe because of the foreseeable agony it will surely cause you? You may feel short on the time you need to do it. You may not know where to begin. Or maybe you’ve tried it before and just need some fresh ideas to make it easier.

Eating gluten free doesn’t have to be a downer. And for some, it’s a must.

So read up and breathe easier – maybe literally since going gluten free may relieve your allergies like it has mine.

What foods do you need to avoid when eating gluten free?

Inhale. First, know that all wheat products contain gluten. This includes farro, kamut, barley, rye and spelt.eating gluten free gluten foods

But you will also find gluten in these other grains and ingredients: bulgur, couscous, durum, einkorn, emmer, farina, graham, matzo, semolina, wheat germ, wheat starch, some caramel color, “stabilizers,” “flavors”, “colors” and bouillon.

Unfortunately, many sauces, condiments and soups contain gluten, because it’s a thickening agent. And it’s in many lunchmeats.

Finally, because many grains are processed using the same equipment, rice or oat products may not start out with gluten in them. But after being processed on equipment used for wheat, they end up with pieces of gluten-containing wheat in them.

What in the world can you eat instead, when eating gluten free?

And exhale. While you will need to avoieating gluten freed standard wheat products and even those with “ancient grains”, you can opt for breads or crackers with the gluten-free (GF) label.

I suggest choosing products with the “GFlabel as well as the “USDA Organic” or “Non-GMO Project Verified” label. Otherwise, you may end up with certain brands that though gluten-free, may contain modified food starch and other not-so desirable ingredients.

Ditto this for sauces and condiments. And for gluten-free soups and salad dressings. In fact, consider making your own. My go-to homemade gluten-free salad dressing is a 1:1 mixture of raw, organic apple cider vinegar and organic extra virgin olive oil, salt and black pepper, whisked with a fork. I make extra and have it on hand, shaking it before each use. Add lemon, lime or other gluten-free spices as you wish.

If you eat chips, cereal or anything else made of corn, make sure they are labeled gluten-free and organic.

When baking, choose flours from other gluten-free sources including: amaranth, arrowroot, GF rice, GF oats, buckwheat, cassava, nut flours, potato, quinoa, tapioca or yucca. Find a more extensive list of options on page 50 of my book, Digested – eating healthier made easier 3 ways, as well as many more ideas of how to fill the gluten void throughout your day.

Want more ideas?

  • Boar’s Head and some other deli meats are gluten free.
  • Use large lettuce, kale or kohlrabi leaves instead of sandwich bread. Consider using zucchini or sweet potato slices (somewhat firm) for buns or noodles (with help of spiralizer).
  • Sweet potatoes became key to me, to help me fill fuller without all the grains. I didn’t use to like them, until I had them sliced and on the grill. Also try them mashed, sautéed or roasted in the oven with a little cinnamon.
  • Add other starchier vegetables such as kohlrabi and cauliflower (riced, mashed, as hummus). Eat more peas, beans and potatoes if you digest them well.
  • For an occasional gluten-free grain as a side, choose gluten-free rice or quinoa, which is technically a fruit!
  • When snacking on the run, grab some raw veggies or fruits you cut ahead of time. Grab a handful of nuts or plantain chips. Make your own paleo crackers or snack bars ahead of time or buy GF versions in stores.
  • Sweet potatoes and paleo sausage make a great breakfast. Look for a good gluten-free flour (I buy this one) for your pancake cravings, or make one of my favorites, paleo pumpkin pancakes. The pumpkin adds fiber and makes them more filling than regular pancakes!
  • Instead of your usual cereal, opt for gluten-free oats or quinoa, made even tastier with fresh fruit, cinnamon, vanilla, nuts, flax seed and so much more.

Don’t let the idea of eating gluten free freak you out! You have so many options, many of which may pleasantly surprise you.

It will take more time and some planning up front. So does building a new deck, playing a new board game, using a new TV and so on. But you are worth it. And it will become natural to you after a little practice.

Eating gluten free can open up a whole new world of foods to you. (Just Google “paleo” anything for a truckload of ideas.) Avoiding gluten may open up a new realm of health and energy for you, too. Embrace the opportunity, get creative and enjoy!

 

*This blog is intended for use as a source of information and should not be used as a substitute for professional medical care or advice.