How To Eat Gluten Free
For Weight Loss & True Health & Wellness
Stay away from:
Barley, bulgur, couscous, farina, graham flour, kamut, matzo meal, rye, semolina, spelt, triticale, wheat and wheat germ.
All foods containing these grains and starches including baked goods, bread, breaded food items, bread crumbs, cake, cereals, cookies, crackers, donuts, muffins, pasta, pastries and pretzels.
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Avoid the following foods:
Agave, canned baked beans, beer, blue cheese, candy, chips, commercially prepared chocolate milk, chutneys, cold cuts, cooking oils soybean corn cottonseed canola peanut safflour grape seed sunflower rice bran, corn products, dried fruits, egg substitutes, energy bars, flavored coffees and teas, frozen yogurt, fruit fillings, gravies, honey, hotdogs, ice cream, instant hot drinks, James in jellies and preserves, juices, ketchup, malt vinegar, maple syrup, margarine, marinades, commercially prepared mayonnaise, nondairy creamer, oats and oat bran unless certified gluten-free, pizza, potatoes, processed cheeses such as Velveeta and cheese spreads, pudding's, roasted nuts, salad dressings, sausages, seitan, sherbet's, commercially prepared soups and bouillons and broths, soy sauce, sports and energy drinks, sugar all types, sweet potatoes, yams, teriyaki sauce, trail mix, vegetable shortening, vodka, wheatgrass and wine coolers.
Avoid all packaged foods labeled fat-free or low-fat unless they are authentically fat-free or low-fat such as vinegar is a mustards water etc.
avoid all unfermented soy products such as tofu, bean curd, soy milk and processed foods made with soy. Always check for soy protein isolate and a list of ingredients in any processed food, eliminate all soy burgers, soy cheese, soy hotdogs, soy nuggets, soy ice cream and soy milk yogurt. Although some naturally brewed soy sauce is are technically gluten-free many commercial brands have trace amounts of gluten.
Avoid package products that contain these ingredients which are code words for gluten: amino peptide complex, avena sativa, brown rice syrup, Caramello color frequently made from barley, cyclodextrin, dextran, fermented grain extract, hordeum vulgare, hy2drolysate, hydrolyzed malt, natural flavoring, phytosphingosine extract, secale cereal, soy protein, triticum aestivum vulgae, hydrolyzed vegetable protein HVP, yeast extract.
You Can Eat:
Healthy Oils and Fats:
Extra-Virgin Olive Oil
Organic or Pasture Fed Butter
Raw or Cured Fruit Fats
Unsweetened almond milk
Unsweetened coconut milk
All raw or toasted nuts, except peanuts which are a legume. When buying commercially packaged roasted nuts, check the label, as they might have been process with sugars or oils that should be avoided.
All cheeses except blue or highly processed cheese, such as Velveeta or American slices.
Herbs Seasonings and Condiments
All fresh and dried herbs, spices and rhizomes.
Many commercially packed condiments and seasonings, such as mustards, horseradish, salsas, tapenades, vinegars and herb/spice mixtures can be used if they were made without the addition of wheat derived vinegars or any sweetener other than natural Stevia.
leafy lettuce is an greens
summer squash's and squash blossoms
yellow wax beans
Lower Sugar Fruits
grapefruits – higher sugar
Kiwis – higher sugar
nectarines – higher sugar
peaches – higher sugar
pears – higher sugar
plums – higher sugar
Shellfish and Mollusks
Grass Fed or Pasture Raised Meats
Grass Fed Organ Meats
Free Range Organic Poultry and Wild Birds
The Following Foods May Be Eaten in Moderation Which Means Only One Time per Day.
oats – although oats do not naturally contain gluten, if they are processed at Mills that also handle wheat, they are frequently contaminated. Avoid oats unless they come with a guarantee that they are gluten-free.
rice – brown – white – wild
Non-Gluten Flowers Using Very Small Amounts for Dusting, Coating or Thickening Sauce Is Only:
Brown rice flour
Full Fat Dairy Products used very sparingly in recipes RS toppings.
Whole Sweet Fruits Only to Be Eaten Once per Day
apricots – higher sugar
berries – best choice
mangoes – higher sugar
melons – higher sugar
papayas – higher sugar pineapples – higher sugar
dark chocolate having at least 70% cacao content
unsweetened dark cocoa powder
Wine, preferably red but no more the one glass a day.
Beer is not allowed at all.