Not feeling yourself lately-having a hard time remembering or just feeling foggy? Blaming your mood swings and irritability on being too tired? Has your tummy been upset and bloated? These are just a few symptoms that can be the beginning of developing a gluten intolerance. Has your athletic performance been suffering? Some basic everyday sysmptoms that might go un-noticed until more sysmptoms start piling on. So- What is Gluten? What are the symptoms- and how do you avoid foods that have it. Our article below is short and to the point and will help you get a better understanding of exactly what Gluten is and what foods to steer clear of.
What is Gluten?
Gluten is a protein found in grains such as- wheat (*in the seeds of wheat- not the grass), rye, triticale ( a hybrid grain- a mix of wheat and rye) and barley. These protein strands are called glutenin and gliadin and when you mix them with water they change shape- they intertwine- and cause gluten. This is what causes breads and dough to be stretchy, spongy and strong.
How does Gluten affect an individual with Celiac Disease?
Individuals who have Celiac Disease, when they consume gluten filled foods, they have an inflammatory reaction, attacks the immune system and damages the villi in the small intestines. The villi are hair like appendages that process nutrient absorption. This intestine damage interferes with absorption of nutrients- that leads to a deficiency in vitamins and minerals. Ultimately this can lead to a breakdown in muscle mass, strength, endurance levels and athletic performance.
Experts say only 15-20% of people who have this Auto Immune disease are diagnosed. Symptoms include but aren’t limited to- headaches, abdominal pain, bloating, gas, fatigue, skin rashes, joint pain or burning, numbness in legs, muscle spasms, asthma, acid reflux, loss of appetite, nausea, bad breathe, swollen gums, mouth sores and ulcers, anxiety, brain fog, depression, irritability, memory loss, mood swings, acne, eczema, hives, coughing, dizziness, fainting, low blood sugar, hair loss, heart burn, racing heart, sinus pressure, chronic constipation or diarrhea.
Everyday foods that can contain Gluten that you should avoid- or choose a gluten free option: soups, self-basting turkeys, soy sauce, licorice, processed luncheon meats, hot dogs, bouillon cubes, brown rice syrup, beer, french fries, seasoned snack foods and rice mixes, sauces, faro, spelt, kamut, malt syrups
Better choices for Gluten free diets are: buckwheat flour, rice flour, oat flour, tamari, flax, corn, potatoes, chia, lentils, quinoa, rice, millet, tofu, teff, tapioca, sweet potatoes, fresh fruits and vegetables, beans, nuts, seeds, meats and seafood’s that have “no added” ingredients, cheese, cream, eggs
Here’s a Wheat flour conversion chart to help with recipes:
If a recipe calls for ½ c wheat flour -use: 1/3 c rice flour, 2 T potato starch, 1 T tapioca starch, ¼ t xanthan gum
If a recipe calls for 1 c wheat flour -use: 1/2 c rice flour, 3 T potato starch, 1 T tapioca starch, 1/2 t xanthan gum
If a recipe calls for 1-1/2 c wheat flour -use: 1 c rice flour, 5 T potato starch, 3 T tapioca starch, 3/4 t xanthan gum
If a recipe calls for 2 c wheat flour -use: 1-1/2 c rice flour, 1/3 c potato starch, 1/4 c tapioca starch, 1 t xanthan gum
If a recipe calls for 2 c wheat flour -use: 2 c rice flour, 2/3 c potato starch, 1/3 c tapioca starch, 1-1/2 t xanthan gum
*Always look for a gluten free wheat grass as there can be cross contamination form seeds to grass
G6 Sports Nutrition Prolific whey isolate is a perfect GLUTEN free choice for those needing added protein or looking for a gluten free muscle building option. Whey protein optimizes muscle repair and increases muscle mass. This helps increase performance and energy levels, promotes recovery and minimizes muscle damage. Whey protein isolate is also easy on your digestive tract- your body consumes this protein immediately, speeds up your metabolism and helps burn fat and calories. Supplementing with whey protein isolate can help improve your immune system, brain function and bone health.
Here's a quick- No Bake chocolate cookie option
2 c oatmeal
1 scoop G6 Sports Prolific whey isolate- vanilla or chocolate
1/2 c almond butter
1/2 c unsweetend almond milk
1/4 c maple syrup
2 T cocoa powder
1/2 t vanilla
1/8 t salt
Combine oats and whey protein- mix. In a small sauce pan- combine remaining ingredients except vanilla- stir and cook over medium- low heat until cocoa powder is dissolved. Remove from the heat- stir in the vanilla. Pour mixture over the oat mixture and blend until the oats are covered. Place batter in the refridgerator for 15 minutes to set. Drop cookies on wax or parchment paper, shape as needed. place in the freezer until set. Store in refridgerator
Here's a great No Bake chocolate chip cookie dough recipe:
3/4 c unsweetend almond milk
5 scoops G6 Sports Prolific whey isolate- vanilla
1/3 c nut butter
1/3 c gluten free chocolate chips
1/4 c oat flour
1 t stevia
1 t vanilla
1/4 t salt
Blend nut butter, stevia, salt and vanilla. Mix the oat flour and protein in a separate bowl. Add 1/2 to the nut butter mix- fold together. Add the almond milk- mix. Add remaining oat flour mix- fold until all ingredients come together Add chocolate chips- mix and serve. This recipe can be placed in the refridgerator for later use. Try adding 1T coconut oil to this recipe, scoop and bake at 350 degrees for 7-8 minutes for a baked cookie!