Several people have asked me about gluten free food products and some have commented that it can be hard to find gluten free vegan food. That’s why I am going to compile a list today, to make vegan and gluten free shopping a little easier from now on.
Before I share the list, I would like to include some information about gluten. If you already know that or you just want to see which vegan foods are gluten free, you can skip this and scroll down to find the list 🙂
Why Gluten Free?
I eat food with gluten, but I understand that for many it may be a health issue. Gluten provides no essential nutrients and they may trigger an immune reaction with people who have celiac disease.
Why did Gluten Become a Problem?
Several years ago, gluten were never mentioned. When you went to a restaurant, hardly anyone asked for gluten free foods and few restaurant staff members were aware of it. Then, how did it become such a known issue?
Like I mentioned before, someone with celiac disease may get an immune reaction when he or she eats foods that contain gluten. According to the Medical News, a person with celiac disease can become very ill when he/she eats gluten.
Why, though, do so many people now have a gluten intolerance? Where did this gluten intolerance suddenly come from?
It is certainly true that some people are sensitive to certain foods, such as lactose, fruits, nuts, and also gluten. Gluten, however, are not entirely evil. They are a protein and they are found in some grains. Gluten holds food together and has a stretchy substance.
According to the Harvard edu website, studies have linked whole grains with improved health outcomes; gluten may also act as a probiotic, feeding the good bacteria to your body.
So, When are Gluten a Problem?
Gluten are an issue when you have a wheat allergy, or your body identifies gluten as a toxin which causes your immune cells to attack it. If such a person continues eating gluten rich foods, this may lead to inflammation. A skin rash could also be a consequence of a bad reaction to gluten, but before you blame any rash on gluten, it is best to check first with a doctor.
According to Harvard, many people eat gluten most of their lives without any side effects; it only provokes reactions in people who test positive for celiac disease and for those who react negatively to it.
Unfortunately, this sudden awareness of gluten has also given rise to some myths that are taken as truths.
- Gluten makes you fat? ==> No, not true
- Gluten is bad for you? ==> No, it is not, there isn’t anything bad about it, unless you belong to the category of people I mentioned in my previous paragraphs. Although gluten contains no nutrients, foods that contain gluten tend to be higher in fiber, vitamin B, zinc, and iron.
- Gluten causes cancer? ==> No, again not true. There is no proof of that, and false rumors like that only cause panic.
Source: ABC news, 5 gluten myths
Gluten Free Vegan Food List
So, here comes the list.
- Rice noodles
- Soba noodles
- Most Asian noodles
- Dried fruits (figs and raisins)
- Whole grains
- brown rice
- wild rice
- buckwheat berries
- Gluten free flours (rice, corn, soy, and potato)
- Seeds and nuts
- pine nuts
- sunflower seeds
- pumpkin seeds
- chia seeds
- hemp seeds
- Almond milk
- Coconut milk
- B12 fortified nutritional yeast
- Gluten free products
- Gardein Chik’n Scallopini
- Gardein Chipotle Black Bean Burger
- Beyond Meat’s Beast Burger
- Beyond Meat’s Chicken-free Strips
- Amy’s Bistro Veggie Burger
- Amy’s Sonoma Veggie Burger
I hope I answered the question whether you can be vegan and gluten free. The answer is yes, and the list of foods and vegan products provide plenty for a wholesome and nutritious diet. If you suspect that you have a gluten intolerance, don’t just eliminate gluten from your diet, assuming you have found the famous culprit.
It is best to check with your doctor, so that he or she can determine what is really causing you any discomfort. Poor gluten, everyone is pointing the finger at them nowadays … 😉 I would say, innocent until proven guilty 😉 Let’s give them a break and let the experts decide.
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