Nutricionistas dizem dez alimentos que são permitidos
The new trend in diets of the moment is to exclude gluten from the food routine. The protein found in wheat and rye has become a dietary villain. Celebrities such as stylist Victoria Beckham and actress Gwyneth Paltrow have already declared that they follow a gluten-free diet.
But when eliminating some items from your menu, you must replace them with others to ensure the proper functioning of the body and consume all the nutrients and vitamins necessary for the body. The English version of Marie Claire consulted with experts and listed 12 foods that can be eaten on a gluten-free diet.
1. RICE FLOUR
“Rice flour is an alternative to regular flour,” says nutritionist Jonny Stannard. “Use it to make a bread, a cake or to thicken soups and sauces.”
2. GREEK YOGHURT
“Some yogurts contain additives that are not allowed for those following a gluten-free diet,” explains nutritionist Martin MacDonald . “But plain Greek yogurt is made with just two ingredients: milk and yogurt cultures. Plus, it’s also a great source of protein.”
3. QUINOA
“Quinoa is a good option instead of pasta and bread in meals,” says Martin. “Your digestion is slow and therefore keeps your energy levels stable and makes you feel fuller for longer.”
4. NUTS
According to nutritionist Madeleine Shaw , walnuts are rich in omega 3, a healthy fat that helps increase intellectual capacity. Other than that, they give the feeling of satiety.
5. EGGS
Madeleine advises adding eggs to your gluten-free diet. “They are a good source of protein and the yolk contains vitamin D, an essential nutrient.”
6. SWEET POTATOES
Many grains are cut out of the gluten-free diet, but according to Jonny they are important in the food routine. “Consume gluten-free grains and starches like sweet potatoes and beans.”
7. COCONUT OIL
Once consumed, coconut oil is instantly converted into energy in a similar way to carbohydrates and sugars. “However, it does not increase insulin levels. This means that you are less likely to feel like sweets and have one during the day,” explains Madeleine.
8. AVOCADO
Also according to Madeleine, research shows that eating an avocado a week balances hormones and helps prevent cervical cancer. They are also a good source of good fats.
9. FISH
“In a gluten-free diet, you cut a lot of carbohydrates, so you should add healthy fats to your diet that will give you a feeling of satiety, provide energy and nutrients for the body,” says the nutritionist. “These fats are found in some fish, such as salmon, which are rich in omega-3s and help maintain healthy immune function.
10. LIVER
If you're cutting back on cereal, it's important to get essential vitamins and minerals, such as iron, through other foods. Liver is a great source of iron and more nutrients.
SOURCE: revistamarieclaire.globo.com