The gluten-free market is growing. Some say it is a fad but is it really? I believe everyone could benefit from a gluten-free diet (read below to find out why). However, it’s important to follow a healthy gluten free diet full of whole foods, not processed items. The great news is that going gluten-free does not mean you cannot ever have bread again.
Try my super simple gluten free bread recipe that will satisfy your taste buds and not leave you feeling bloated, fatigued or in a mental fog like gluten-containing products often do!
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– 1 cup tapioca flour
– ½ cup coconut flour
– ½ cup almond flour
– 1 tsp. sea salt
– ½ tsp. baking soda
– 4 eggs
– 2/3 cup almond milk
– 2 Tbsp. honey
– ½ tsp. apple cider vinegar
Preheat oven to 400 degrees. Grease a loaf pan with some virgin coconut oil or butter. Mix ingredients together, pour in pan, and bake for 25 minutes or until done.
My top three reasons for consuming few grains in the diet:
1. Have you noticed the increased talk about autoimmune diseases today, such as rheumatoid arthritis, lupus, or multiple sclerosis? Grains, such as wheat, contain gluten, which is composed of gliadin and glutenin. Gliadin stimulates the release of zonulin. Zonulin is a protein that causes the rearrangement of the tight junctions between the cells of the intestinal wall.
In other words, it opens up the spaces between the intestinal cells, which leads to intestinal permeability (also called “leaky gut”). Then, foreign proteins can get into the bloodstream and initiate an immune system reaction. Those who are gluten sensitive will produce antibodies against the gliadin because it is viewed as a dangerous substance.
Unfortunately, these antibodies get confused and start attacking healthy tissue as well such as your thyroid, skin, and brain, and the autoimmune conditions arise.
2. Have you ever heard of irritable bowel syndrome? Symptoms typically include alternating constipation and diarrhea, as well as bloating. Grains contain lectins, which are proteins that attach themselves to carbohydrates. Lectins are very resistant to digestion and start an inflammatory reaction in the gut.
They bind to the cells of the intestinal wall and increase intestinal permeability. An individual with irritable bowel syndrome can benefit from giving his/her digestive system a break by eliminating the grains in the diet. Lectins can also affect the balance of gut flora and the absorption of nutrients. Lectins are in a lot of foods, but by reducing the consumption of grains, many of them will be removed from the diet.
3. Being fatigued and tired throughout the day seems to be the new norm. The afternoon slump many people experience gets treated with an extra dose of coffee when really nutrient deficiencies and malabsorption may be the culprits—and over consumption of grains the root cause. For instance, iron blood levels are not necessarily due to a low dietary intake of iron, but by how well that iron is being absorbed.
Grains contain phytic acid, which functions as an antioxidant, can repair DNA, and help lower cholesterol and triglycerides. However, it is also a mineral inhibitor or “anti-nutrient.” Phytic acid interacts with minerals, such as iron and zinc, making them less available. This mineral inhibition can lead to iron deficiency anemia and even osteoporosis.
A simple process of soaking grains overnight helps reduce the phytic acid content. Or, you could avoid grains all together and get in plenty of carbohydrates from other whole foods such as vegetables and fruits.
Going gluten free is not restrictive but rather can open up your eyes to all the other wonderful, nutritious foods out there. Try my simple bread recipe to satisfy your taste buds in a healthy way on your gluten-free diet!