Choose Gluten-Free Baked Goods Wisely

It wasn’t long ago that a diagnosis of celiac disease—treated with a diet void of gluten, the protein in wheat and related grains—meant that your choices in baked goods were slim and often unappealing. However, with the increasing number of people avoiding gluten, whether from medical necessity or dietary preference, there’s a tremendous growth in the development of gluten-free products on the market. Most supermarkets stock a variety of waffles, cookies, breads, and more that can fit into your dietary restrictions—and taste good, too.

Foods from the grain group—in particular whole grains—are crucial to good health as they are a good source of a variety of vitamins and minerals, and fiber. It’s important when following a gluten-free diet that you don’t miss out on these nutrients. Choose baked goods made from gluten-free whole grains, such as oats, brown rice, quinoa, teff, amaranth, and buck-wheat. Bean and nut flours, and chia or flax seed also are nutritious ingredients in gluten-free products.

Helpful hints. Before you sink your teeth into a hearty sandwich or rich cupcake, here are some tips to consider when buying gluten-free baked goods.

  • Look for fiber. Just because you’re eating gluten-free, doesn’t mean you’re stuck eating a low-fiber diet. Look for high-fiber ingredients, such as whole grains, legumes, nuts and seeds. Keep in mind that while oats are technically gluten-free, they are often processed in facilities with wheat, so check the labels to see if the product is gluten-free. Aim for at least 2 grams of fiber per serving.
  • Watch sodium. As in other processed foods, some of these baked goods may contain a good deal of sodium. Choose those with lower sodium levels—300 milligrams or less per serving.
  • Control yourself. Just because these foods are gluten-free does not mean they are automatically “healthy” and should be eaten in unlimited amounts. Keep an eye on portion size, calories, and the amount of sugar, as you would with traditional baked goods.

—Heidi McIndoo, MS, RD

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