How To Eat Gluten Free
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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. Call for Free Consultation 215-821-7336 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: Almond Butter Avocado Oil Cashew Butter Coconut Oil Extra-Virgin Olive Oil Ghee Organic or Pasture Fed Butter Tahini Walnut Oil Raw or Cured Fruit Fats Avocados Coconuts Olives Nut Milks Unsweetened almond milk Unsweetened coconut milk Nuts 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. Dairy Products All cheeses except blue or highly processed cheese, such as Velveeta or American slices. Seeds Chia seeds Flaxseed Pumpkin seeds Sesame seeds Sunflower seeds 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. Vegetables alfalfa sprouts artichokes asparagus beats Bell peppers bok choy broccoli broccoli rabe Brussel sprouts cabbage Cauliflower celery collards cucumbers egg plans fennel garlic green beans haricots verts jicama kale Kohlrabi leafy lettuce is an greens leaks mushrooms mustard greens onions plain teens pumpkins radishes rutabaga sauerkraut scallions shallots spinach summer squash's and squash blossoms swiss chard tomatillos turnips water chestnuts watercress winter squashes yellow wax beans Lower Sugar Fruits avocados grapefruits – higher sugar Kiwis – higher sugar lemons limes nectarines – higher sugar orange zest peaches – higher sugar pears – higher sugar plums – higher sugar tomatoes Proteins whole eggs wild fish: black cod halibut herring grouper mahi-mahi red snapper salmon sardines Seabass trout Shellfish and Mollusks calamari clams crab lobster muscles Octopus oysters shrimp Grass Fed or Pasture Raised Meats beef bison/Buffalo Lamb pork Lamb Grass Fed Organ Meats brain heart liver kidneys sweetbreads Tongue Free Range Organic Poultry and Wild Birds chicken duck goose guinea fowl ostrich Quail Turkey The Following Foods May Be Eaten in Moderation Which Means Only One Time per Day. Non-Gluten Grains amaranth buckwheat millet 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. Quinoa rice – brown – white – wild sorghum teff Non-Gluten Flowers Using Very Small Amounts for Dusting, Coating or Thickening Sauce Is Only: tapioca starch Chestnut flour Brown rice flour Legumes dried beans lentils dried peas Vegetables carrots parsnips Full Fat Dairy Products used very sparingly in recipes RS toppings. Cottage cheese cream Keffer milk yogurt Whole Sweet Fruits Only to Be Eaten Once per Day apples apricots – higher sugar bananas berries – best choice cherries grapes mangoes – higher sugar melons – higher sugar papayas – higher sugar pineapples – higher sugar pomegranates Sweeteners natural Stevia dark chocolate having at least 70% cacao content Flavorings unsweetened dark cocoa powder Alcohol Wine, preferably red but no more the one glass a day. Beer is not allowed at all. |
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