Dr. Mike Kenny
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    • How To Eat Gluten Free by Medical Weight Loss Philadelphia
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  • Dr Kenny's Tips

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:

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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