Basic rules for gluten intolerance
For a good, gluten-free gut feeling
If you are a coeliac sufferer or are gluten sensitive, you new motto is ‘The new gluten freedom’ – in other words, renouncing the consumption of gluten. The human body doesn’t actually need gluten. It’s true that it makes dough elastic, but at HUTTWILER glutenfree, we do pretty well without it, too. It’s best for you to only eat foods that carry the gluten-free symbol – like all products by HUTTWILER glutenfree. These are guaranteed to be completely free from gluten. And, of course, there are a great many gluten-free products offered to us by nature, too!
Gluten – you have to go!
Nobody needs gluten. The gluten protein present in many cereals is not essential for life. For coeliac sufferers, it can even be dangerous. Warning! It is present in the following cereals: wheat, spelt, rye, barley, green spelt, kamut and Emmer. Gluten is also found in many ready meals. In other words, it’s important to read the ingredients carefully and follow a more conscious diet!
What coeliac sufferers can eat
Legumes, vegetables, fruit, milk and dairy products, eggs, meat, fish, nuts, seeds, oils and fats
Corn, rice, potatoes, quinoa, millet, amaranth and buckwheat are the basis of a gluten-free diet
Sweet products like honey, acorn syrup and sugar, chestnuts, tapioca, guar gum, cornflour
Free your kitchen from gluten
Before cooking, you need to make sure that the kitchen is thoroughly clean and gluten-free. Only start cooking once cleaning has been completed. All kitchen utensils (bowls, mixing spoons, sieves, pots, etc.) and surfaces (worktops, baking trays, baking pans and grill) that may have been in contact with foods containing gluten must be cleaned. If the potentially contaminated surfaces are difficult to clean, use clean baking paper or aluminium foil as an underlay. Do not use water that has already been used to cook pasta containing gluten. Clean – now the cooking fun can begin! It’s important to make sure that absolutely all ingredients are gluten-free. You can be sure of this with all premium products, such as those from the HUTTWILER glutenfree range. Of course, the same applies when it comes to serving: always stay clean!
Nutrition for coeliac intolerance
What the body needs
Fruit and vegetables
Eat five portions of fruit and vegetables every day, as these contain fibre, vitamins, minerals, trace elements and antioxidants. For example, eat three portions of vegetables – as fresh as possible and cooked only briefly, and two portions of fruit, or occasionally drunk as a juice or smoothie. This will keep you healthy.
Fats and oils
Fat isn’t necessarily fat. There are saturated and unsaturated fatty acids. Unsaturated (e.g. extra virgin olive oil, seed oils, nuts and fish) are healthier, since they help to protect the nerve system and stimulate the body’s production of messenger substances. Generally, fat is needed for the absorption of the important fat-soluble vitamins A, D, E and K.
It’s all in the (lactose-free) milk! People who tolerate lactose can enjoy dairy products every day. Alternatively, you can opt for lactose-free dairy products. These also contain calcium. If you eat fish once or twice a week, you’ll be consuming enough iodine, selenium and good fat. Meat supplies minerals and vitamins (B1, B6, B12), but should be eaten less often. A weekly limit of 300 – 600 g of meat is enough.
Don’t forget to eat three meals a day! Gluten-free grain products like gluten-free bread, gluten-free pasta, potatoes, rice, millet, quinoa, buckwheat and corn are rich in carbohydrates and fibre and are therefore a good source of fast energy. It’s best to combine these foods with protein! A food from this group can be eaten at every main meal.
Gluten-free foundations for the food pyramid
To remain fit and healthy, you need to drink plenty of water, use salt and sugar sparingly and eat wholesome foods. The pyramid shows how to make up a balanced diet. The best bit about it is that everything is allowed – it’s just the amount that counts! The larger the portion shown in the pyramid, the more often you’re allowed to enjoy it. You are therefore free to dig into foods in the lower sections of the pyramid, which also include fruit and vegetables.
No unnecessary fibre
Fibre was long considered as superfluous, since it cannot be broken down by the human digestive system. Actually, however, the opposite is true. Fibre stimulates digestion and helps the body to naturally eliminate what it doesn’t need. This helps the body to stay healthy and slim. The digestive aids are found in plant-derived foods, primarily fruit and vegetables. Everyone should eat at least 30 g per day. Nevertheless, most people only consume between 17 g and 21 g. You can use our fibre calculation as an example.
An exemplary day with HUTTWILER glutenfree:
In the morning: 1 mini pretzel baguette (110 g) = 4.4 g
Mid-morning snack: 1 apple = 2.5 g
Lunch: 200 g spinach + 200 g penne = 11.6 g
Mid-morning snack: 1 banana = 2 g
Dinner: 2 fitness bread rolls (140 g) + 100 g tomatoes = 11.1 g
Total: 31.6 g fibre
Advice for a gluten-free life
Life really can be this simple
Think positively and above all, make positive lists. It is better to list the foods you are allowed to eat rather than those you aren’t. It’s even better to write down the permitted foods you enjoy eating. Of course, this also includes everything that is naturally gluten-free. Once a year, the DZG German Coeliac Society also is- sues a list of gluten-free foods from the largest food manufacturers. Simply register and take advantage of promotions, too. The association IG Zöliakie offers a similar service in Switzerland.
Just because you follow a gluten-free diet doesn’t mean you have to stay at home. Breakfast with friends, a picnic outdoors and holidays away continue to be a welcome change, and are very easy to organise. It’s a good idea to be well prepared. Enquire be- forehand whether the restaurants and shops at your destination stock gluten-free products. And make you sure take a couple of HUTTWILER glutenfree baking bags with you just in case. When you visit friends or go to a café (providing it doesn’t stock HUTTWILER glutenfree products), simply take a delicious gluten-free product with you.
Cook for yourself
The more recipes you try out, the more choice you’ll have. Your cooking skills will improve every time you get busy in the kitchen –after all, practice makes perfect. So experiment with a new recipe once a month, or let your own creativity run free.
Gluten-free nutrition – you’ll love it. After all, it has plenty of benefits: You have more control over what you eat and stay healthier. Be glad that you’ll never again succumb to the temptation of eating a greasy, fattening snack in a burger joint. Instead you’ll opt for fresh snacks full of vitamins and will stay healthy.