People who have been diagnosed with a gluten sensitivity, intolerance or allergy are now able to find a wide array of gluten-free foods available on supermarket shelves.
Those with such a sensitivity, or who have been diagnosed with celiac disease must remove gluten from their diets completely, including from hidden sources such as soy sauce, caramel coloring, and so on. If not carefully monitored, this specialized diet can result in nutritional deficiencies and other side effects.
One of those potential side effects is a problem with blood sugar regulation. Lack of exercise, and ongoing fluctuations in the levels of blood sugar in the human body can cause pancreatic fatigue, and can result in a pre-diabetic condition called insulin resistance. If not treated, insulin resistance can lead to Type 2 Diabetes. One symptom of this condition is inexplicable weight gain, regardless of activity levels.
In addition to insulin regulating pharmaceutical drugs, like Metformin or Fortamet, one of the best ways to heal insulin resistance and reverse the damage is through exercise and eating a low-glycemic diet. The point of the low-glycemic diet is to maintain a steady level of blood sugar, and to avoid major spikes or dips in the blood glucose levels. The way this is done is by combining different kinds of foods and by eating multiple small meals throughout the day.
Optimal Dietary Choices
The basic premise of the low-glycemic diet is to mix some of each of the macro-nutrients protein, fat and fiber with every carbohydrate. It is not necessary to cut all carbohydrates out of the daily diet. It is, however, necessary to monitor the composition of those carbohydrates and the meals that accompany them.
Most gluten-free food is very high in fast-processing carbohydrates like white rice and tapioca starch. It is also generally very low in fiber. For this reason, bread, crackers and pasta should be paired with more complex ingredients in order to keep the blood sugar even-keel.
Those on dairy-free diets should opt for soy milk or almond milk instead of rice milk for this reason. Rice milk is such a simple carbohydrate that it metabolizes just like sugar.
Gluten Free Superfoods for Maintaining Blood Sugar
The following is a list of "superfoods" or foods that are full of nutrients, that are minimally processed, and that provide essential macro-nutrients to maintain blood sugar:
- Legumes - Beans, peanuts, soybeans are great sources of fiber and a modicum of protein. Peanuts also include healthy fats. Pairing hummus and carrots, apples and peanut butter, or dried fruit and nuts in trail mix are all examples of how legumes are great choices for the gluten-free. Many recipes can be altered to use a blend of bean flours, which adds a little protein and fiber to homemade baked goods.
- Quinoa and other ancient grains (amaranth, millet, gluten-free oats etc.) - Quinoa contains fiber, protein and is chock full of nutrition. These great gluten-free alternative grains are great in casseroles or in slow-cooked batches for breakfast. There are gluten free pastas on the market that incorporate quinoa that have roughly the same nutritional value as whole wheat pasta.
- Vegetables - While fruit does include fiber, and is vastly preferable over fruit juice, it should still be paired with additional protein and fat to maintain blood sugar. Veggies, on the other hand, can be eaten on their own any time. They are full of fiber, vitamin A, iron, and many other important minerals and nutrients, too!
- Coconut milk - there are several vendors who sell coconut milk products such as ice cream, yogurt, etc. Coconut milk contains both fat and fiber, and is a great way to have a sweet treat without overdoing carbohydrates.
- Avocado - Creamy, healthy fat that can act as a replacement for mayonnaise in a surprising number of recipes, avocado is full of nutrients, fiber and flavor.
- Meat, Poultry, Eggs and Fish - Getting enough protein is absolutely essential for the insulin resistant, and it is difficult to get enough protein without eating animal products. Many gluten-sensitive individuals must avoid soy, which is generally the only significant source of vegetable protein.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Alicia King - Alicia King has been writing for Suite 101 since June of 2007. For over a year, she was the Featured Writer for the Suite section about ...
