You’ve likely heard of gluten-free diets—maybe even considered trying one yourself. But before making any big changes, it’s important to understand whether it’s necessary for your health. As a registered dietitian, I help clients navigate their dietary choices to follow a plan that meets their specific needs. May is Celiac Disease Awareness Month, and it’s the perfect time to learn the ins and outs of a gluten-free diet. Let’s get started with the basics of gluten-free and Celiac disease.
What Is Gluten?
Gluten isn’t as scary as it may seem – it is simply a protein found in wheat, barley, rye and a wheat-rye hybrid called triticale. It helps provide elasticity and structure to many of our favorite baked goods but can also be found in many products on store shelves. While harmless to most people, gluten can trigger severe health issues for individuals with Celiac disease, an autoimmune disorder. For them, consuming gluten can lead to damage to the small intestine’s villi, hindering nutrient absorption and causing a range of symptoms.
As a dietitian, I remind our clients that there is no evidence eating a gluten-free diet will improve overall health or prevent disease unless they are diagnosed with Celiac disease. In other words, if you don’t have Celiac disease, a wheat allergy or gluten intolerance, you do not need to follow a gluten-free diet.
Nutritional Considerations on a Gluten-Free Diet
If you or a family member has been diagnosed with celiac disease, it’s essential to replace the nutrients often found in gluten-containing foods. Here’s what I focus on with my clients:
Fiber: Many people get their fiber from whole grains. Without wheat products, make sure to include plenty of fiber-rich foods like fruits, vegetables, beans, seeds, and nuts. Fiber helps with digestion, appetite control, and heart health.
B Vitamins: Essential for energy production, metabolism, and overall growth, B vitamins are often enriched in grain products. Incorporate alternative sources like eggs, dairy, lean meats, fish, legumes, nuts, seeds, and leafy greens to maintain adequate levels.
Iron: Crucial for energy metabolism and vital organ function, iron can be sourced from lean meats, seafood, lentils, beans, spinach, and fortified gluten-free products.
Support Makes the Transition Easier
Adjusting to a gluten-free lifestyle can feel overwhelming at first, especially when it involves label-reading, meal planning, and navigating social settings. This is where working one-on-one with your local registered dietitian can make this dietary transition a breeze.
The information is not intended as medical advice. Please consult a medical professional for individual advice.
Gluten Free Greek Pizza
All you need:
1 c. finely chopped Hy-Vee Kitchen fresh tomato roughy
1 ½ tsp. salt-free Greek seasoning
1 (12-oz.) pkg. Against the Grain gluten- and grain-free three cheese gourmet pizza shell
1 tsp. refrigerated garlic paste
½ (8-oz.) pkg. fresh mozzarella cheese pearls
1 (6-oz.) pkg. Hy-Vee refrigerated fully cooked grilled chicken breast strips
½ (11.64-oz.) jar Gustare Vita grilled artichokes, drained and halved crosswise
¼ c. Soirée Mediterranean herb feta crumbles
Gluten-free tzatziki with feta dip
Fresh mint
Fresh lemon juice
All you do:
1. Preheat oven to 375 degrees. Toss together tomato roughy and Greek seasoning in a small bowl; set aside. Place pizza shell into a 12-in.-round pizza pan. Brush pizza shell edge to edge with garlic paste.
2. Layer pizza shell with mozzarella cheese pearls, chicken strips, artichokes and ¼ cup feta crumbles. Bake for 15 to 17 minutes or until pizza shell is golden brown and mozzarella cheese is melted.
3. Drain tomato roughy mixture; discard liquid. Top pizza with tomato rough mixture. Garnish with dollops of tzatziki dip, additional feta crumbles and mint, if desired. Sprinkle with lemon juice for serving, if desired.
Recipe Link:
https://www.hy-vee.com/discover/recipes/gluten-free-greek-pizza
