1. Don't scarf down GF brownies and cupcakes even when you find out they are to-die-for...
2. "Gluten-free" on the label doesn't always mean that the food is healthy.
3. Don't overdo starches like rice, tapioca, potatoes, corn... change it up!
4. Gluten-free whole grains are the way to go: wholegrain cornmeal, brown rice, quinoa, etc.
5. For real nutrition, add in the following to your flour mixes: amaranth, coconut, buckwheat, millet, teff, montina, or sorghum flour
6. Bulk out your fibre with whole fruits, beans, lentils, chickpeas and Green Smoothies!
7. Eat international! Mediterranean, Asian, South American and Indian dishes are often nutritious and gluten-free.
8. Keep your pantry well-stocked with great recipe ingredients and equip with the kitchen machines and tools that make the difference between an exciting and nutritious culinary adventure and a frustrating, messy experience that doesn't result in tasty, healthy dishes
9. Protein is important in your diet and is gluten-free. Protein from GF plant-based sources include beans, lentils, chickpeas, quinoa, nuts, spirulina, etc.
10. Don't forget about Vitamin B-- whole grain wheat and related flours used to provide you with some of your B vitamins. Some alternative good sources of Vitamin B include: spinach, peppers, summer squash (such as butternut squash), pokeberry, cabbage, carrots, tomatoes, mushrooms, celery, onions, radish, avocado, nuts, seeds, and sea vegetables. Check with your health care professional to see if you should supplement your Vitamin B.
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin or niacinamide)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine hydrochloride)
- Vitamin B7 (biotin)
- Vitamin B9 (folic acid)
- Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements)
The B vitamins may be necessary in order to:
- Support and increase the rate of metabolism
- Maintain healthy skin and muscle tone
- Enhance immune and nervous system function
- Promote cell growth and division, including that of the red blood cells that help prevent anemia
- Reduce the risk of pancreatic cancer - one of the most lethal forms of cancer - when consumed in food, but not when ingested in vitamin tablet form.
All B vitamins are water-soluble, and are dispersed throughout the body. Most of the B vitamins must be replenished regularly, since any excess is excreted in the urine.