Cutting out gluten doesn’t mean compromising on taste or nutrition. Dr. Gaurav Jain, senior consultant in internal medicine at Dharamshila Narayana Superspeciality Hospital, Delhi, shared five gluten-free food options that are both healthy and versatile, in an interview with HT Lifestyle.
Brown Rice: A Nutrient-Rich Alternative
Brown rice is a nutrient-rich alternative to wheat-based foods. Unlike white rice, it retains its outer layers, providing fibre, B vitamins, and minerals like magnesium. It digests slowly, helping maintain stable blood sugar levels and keeping you full for longer. Brown rice can be used in curries, stir-fries, salads, or even ground into flour for baking.
Nuts and Seeds: Powerhouse of Protein and Healthy Fats
Nuts and seeds, including almonds, walnuts, cashews, pumpkin seeds, flaxseeds, and chia seeds, are naturally gluten-free and packed with protein, fibre, and healthy fats. They help curb hunger, boost immunity, and support skin health. Walnuts and flaxseeds are particularly rich in omega-3 fatty acids, which benefit heart and brain health. They can be eaten raw, sprinkled over yogurt, or ground into flour for cooking.
Quinoa: Complete Plant-Based Protein
Quinoa is a complete plant-based protein, containing all nine essential amino acids. It also provides fibre, iron, and magnesium, supporting heart health and energy levels. Its light texture makes it easy to digest and suitable for salads, grain bowls, porridge, or baking with quinoa flour.
Sweet Potatoes: Comfort Food with Health Benefits
Sweet potatoes are naturally rich in beta-carotene, potassium, and fibre, promoting immunity, vision, heart function, and healthy digestion. They can be roasted, mashed, baked into fries, or blended into soups and desserts, adding natural sweetness to meals.
Eggs: Versatile and Nutrient-Packed
Eggs are a versatile and affordable gluten-free option, high in quality protein, vitamin D, and choline, which supports muscle repair, bone health, and brain function. They can be prepared in numerous ways, making them a staple in any gluten-free diet.
Dr. Jain emphasized that with the right choices, a gluten-free diet can be varied, delicious, and nutritionally complete, helping individuals manage gluten intolerance without feeling restricted.
