Gluten – a family of proteins can be found in grains like wheat, rye, spelt and barley. Of these gluten-containing grains, wheat is by far the most commonly consumed in India because of the diet rich in carbs. Many people develop intolerance to gluten and get autoimmune disorder called gluten allergy. Some of the common symptoms of the disorder are bloating, diarrhea, constipation, abdominal pain, nausea, and weight gain.
It can be challenging to find foods that don't contain wheat, barley, rye and their byproducts that are also low in calories. However, many such foods exist, and they can make sticking to your diet easier.
Let’s look at some low-cal gluten-free foods:
1. Brown Rice
Brown rice is a naturally gluten-free food with many health benefits associated with it. It helps keep bowel movements regular, reducing constipation and helps keep bowels healthy. It is therefore considered a high fiber food as well. It is an excellent product in weight management as a cup (100gms) of cooked brown rice contains only 105 calories.
Millets such as sorghum, foxtail millet, and finger millet are rich in many nutrients with few calories per cup. They are indigenous and are equally nutritious compared to oats and quinoa. They help in fighting diabetes, high BP and keep the weight in check.
3. Amaranth Grain
Amaranth is a rich source of protein and calcium, therefore; it can be used for vegans or vegetarians as their protein source also. Being gluten-free, it is full of anti-oxidants and minerals, improves eyesight and aids in weight loss.
Corn is fiber-rich and a decent source of protein with a host of nutrients such as magnesium, vitamin B, phosphorous, zinc, copper, and potassium. Being rich in insoluble fiber, it tops at tackling common digestive ailments and aids weight loss.
5. Chia Seeds
Chia seeds are filling and high in fiber, they keep you full longer which prevents overeating. Two tablespoons of chia seeds have almost 10 grams of fiber. That’s around 40 percent of the recommended daily intake. Diets high in fiber have been linked to weight loss.
6. Fruits and Vegetables
Fruits and vegetables are naturally gluten-free. Having 4-5 servings of vegetables and 3-4 servings of fruits will keep you satiated in fewer calories and provide all essential vitamins and minerals that your body needs.
There is a wide range of food that qualifies as superfoods and can be incorporated into your diet in several different ways. Add a few of these foods to your daily routine along with a well-rounded diet and physical activity to get started on your journey towards better health.