Gluten-free diet is to exclude gluten-containing foods from the diet. In addition, many stars and fitness experts have begun to eat gluten-free food to reduce fat, making this diet more and more popular. Let's see what gluten-free foods are available. Ps: Although gluten-free diet helps to lose weight, it is not suitable for people who want to lose weight in the first place.

Only a few whole grains contain gluten, and the rest naturally contain no gluten. When buying whole grains, be sure to check the food label. Even gluten-free whole grains can be mixed with wheat bran, especially if they are processed in the same machine as gluten-containing foods.

For example, oats are usually processed in machines that also process wheat, which may lead to mixed ingredients. So make sure the oats you buy are gluten-free.

Whole grains without wheat bran: quinoa, brown rice, wild rice, buckwheat, sorghum, cassava, millet, amaranth, thrush, arrowroot and oat.

Avoid cereals: all varieties of wheat (whole wheat, whole wheat berries, whole wheat, wheat, Faroe, durum wheat, whole wheat, pelt), rye, barley and rye.

These gluten-containing grains are usually used to make bread, biscuits, pasta, cereals, baked goods and snack foods.

All fresh fruits and vegetables are gluten free. However, some processed fruits and vegetables may contain wheat bran, because wheat bran is sometimes added as a flavoring or thickening agent.

The processed fruits and vegetables added with wheat bran include hydrolyzed wheat protein, modified edible starch, malt and maltodextrin.

Recommend fruits and vegetables

Citrus fruits (including oranges and grapefruit), bananas, apples, berries, peaches, pears, cruciferous vegetables (including broccoli and cauliflower), vegetables (such as spinach and kale), starchy vegetables (including potatoes, corn and pumpkins), sweet peppers, mushrooms, onions, radishes and mung beans.

Be careful to eat fruits and vegetables.

Canned fruits and vegetables: Canned fruits and vegetables may contain wheat bran. Canned fruits and vegetables made from water or natural fruit juice may not contain gluten; Frozen fruits and vegetables, sometimes they contain added seasonings or gluten-containing seasonings. Common frozen varieties usually do not contain gluten.

Many foods contain protein, including protein of animal and plant origin. The most natural gluten-free However, gluten-containing ingredients (such as soy sauce, flour and malt vinegar) are usually used as flavoring agents. They can be added to sauces and gravy that usually go with protein.

Gluten-free protein includes: beans (beans, lentils, peas and peanuts), nuts and seeds, red meat (fresh beef, pork and mutton), poultry (fresh chicken and turkey), seafood (fresh fish, scallops and shellfish) and traditional soybean food (tofu, edamame, etc.). ).

Protein should eat carefully: processed meat (such as hot dogs, salami, sausages, salami, bacon), meat substitutes (such as vegetarian hamburgers), lunch meat, protein mixed with sauce or seasoning.

Most dairy products naturally contain no gluten. But those that are seasoned and contain additives should be eaten with caution. Common additives in some dairy products include gluten-containing thickener, malt and modified starch.

Dairy products without wheat gluten: milk, butter, cheese, cream, cottage cheese and yogurt.

Dairy products that need to be carefully eaten: flavored milk and yogurt, processed cheese products (such as cheese sauce and cheese sauce), and ice cream, because they are sometimes mixed with wheat bran.