The talks about gluten intolerance are popular. Nowadays, one-third of Americans actively try to avoid gluten in their diet. However, less than 1% of individuals are affected by celiac disease, a severe form of gluten intolerance.
Bread alternatives when you can’t stomach gluten
Celiac disease is a condition where the immune system mistakes gluten for invaders. Therefore, the body attacks gluten and also harms natural structures in the gut wall in the process.
However, in most cases, individuals who try to reduce their consumption of gluten experience gluten sensitivity or are carb-conscious. Gluten sensitivity is, unlike celiac disease, not an auto-immune disease. A study has reported that only 25% of self-diagnosed gluten sensitivity fulfills the diagnostic criteria, affecting up to 6% of the global population. It is important to differentiate gluten sensitivity and packaged gluten-food, which can be highly processed.
Tips to reduce gluten from your diet
Nevertheless, if you want to reduce gluten from your diet, you need to find alternatives that will keep everyone happy at the table. One of the most controversial substitutes is gluten-reduced bread. Ideally, you don’t want to use store-bought bread, which could contain increased sugar and fat. So what are your options to replace bread?
Keeping wheat and gluten out of your kitchen is the safest alternative if you are concerned about gluten sensitivity. Gluten-free bread is low-carb and delicious. You can find two handy recipes on the blog, which are both soft and delicious. These are ideal to accompany soups and sauces. They also make fantastic rustic sandwiches for a snack or a lunchbox. Being low-carb, both bread recipes fit a healthy and weight-conscious lifestyle, without compromising on flavors!
Reduced gluten content
If you are not ready to eliminate gluten, you can consider recipes with reduced gluten, such as cornmeal pastries and dough. Johnny cakes or hoe cakes are a fantastically versatile example of low-gluten bread. What are hoe cakes, you ask. Hoe cakes are fried cornmeal pancakes that can be used for both sweet and savory purposes. You can use them to replace your morning pancakes if you have a sweet tooth. But if you prefer a flavorsome dinner, they work wonders with meaty dishes as sponges creamy sauces.
Introduce rice to your soups
Soups, sauce-based dishes, and stews can be elevated with a bowl of rice rather than a slice of bread. Korean cooking is famous for combining rice with soups, ensuring that you get a balanced meal with plenty of healthy grains. Gukbap is one of the most popular options in South Korea and it’s even made its way into Japanese cuisine. What is gukbap? For those who are not familiar with the healthy Asian flavor, Gukbap is a beef soup poured over a bowl of rice. It is a quick and healthy recipe that packs a punch of flavors. It’s a great inspiration to bring back rice into everyday meals and reduce bread consumption.
Consider vegetable replacement
A lot of vegetables offer uniquely nutritious alternatives to bread. Stews and sauces can benefit from a side dish of cauliflower or sweet potatoes that can help with the liquid. Mushrooms offer an interesting alternative for sauces as they naturally absorb liquid.
Regardless of your reasons, it can be a good idea to reduce bread consumption, especially processed white bread. People are conscious about gluten report improvements when they switch to a gluten-reduced or gluten-free diet. Indeed, it’s the perfect way to get more vitamins and fibers into your diets and improve your health.