You may have heard of gluten free diet for seniors. For some people, the question arises whether gluten-free diet is a kind of slimming diet?! Do you know what are the best foods for weight gain in elderly and what are the main food groups they consist of? Most whole, unprocessed foods can be included in a gluten-free diet. However, some special additives can turn gluten-free food into gluten-containing food, which is annoying for the elderly with celiac disease. In the rest of this article from humanhealthmag, we will examine the gluten-free diet and tell you the harms of gluten, so stay with us until the end of this article.
What is Gluten?
In short, gluten is a group of proteins that is obtained from some grains such as wheat, barley and rye, and plays an important role in providing vitamins, fiber and minerals. This protein can soften the dough and harden the final texture of the product. Gluten is safe for most people; However, some people, especially those with celiac disease, are unable to consume gluten-containing foods. Consumption and inhalation of gluten may lead to allergic reactions and nerve damage in these people. Even in some cases, placing gluten-free foods next to gluten-containing foods has an effect on them and can be troublesome.
Gluten Free Diet for Seniors List
Most vegetables and fruits do not contain gluten, so there is no problem in consuming them in gluten free diet for seniors. Also, chicken meat, fish and red meat are also gluten-free and their consumption is not harmful for people who use a gluten-free diet. Gluten-free whole grains include:
- Quinoa
- Brown rice
- Wild rice
- buckwheat
- Sorghum
- Millet
- Tapioca
- Plain White Rice
But grains containing gluten:
- whole wheat
- wheat grain
- Bulgur
Gluten-free proteins
- Legumes include beans, lentils, peas and peanuts
- nuts
- Red meat includes beef, pork, lamb and mountain cow
- Chicken and turkey
- Seafood such as fresh fish
- Flavorless soy foods such as tofu and tempeh
Are All Fruits and Vegetables Gluten-free?
Yes! All fresh fruits and vegetables are naturally gluten free. But keep in mind that some processed fruits and vegetables may be contaminated with gluten. Unauthorized additives for better flavor or color may contaminate those fruits with gluten.
Ingredients containing gluten may be added to vegetables and fruits. Compounds such as hydrolyzed wheat protein, modified food starch, or malt can be allergenic for people with celiac disease. In the following, we will explain examples of fresh fruits and vegetables that you can use in a gluten free diet for seniors.
Gluten-free fruits
- Citrus fruits, including oranges and grapefruits
- Banana
- Apple
- Berries
- Pears
- Peach
Gluten-free vegetables
- Cauliflower and broccoli
- bell pepper
- Spinach
- Kale
- beetroot
- Mushroom
- Onion
- Carrot
- Radish
- Green beans
Notes:
- Canned fruits or vegetables may contain sauces that contain gluten.
- Some of frozen fruits and vegetablesmay contain flavors and sauces that contain gluten. Read on the packaging. The best type of them is simple frozen.
- Some dried fruits and vegetables may contain ingredients containing gluten. The best type is simple, unsweetened and gluten-free.
Are All Dairy Products Gluten-free?
Most dairy products do not naturally contain gluten and are considered gluten-free. However, some of them are flavored or contain additives. Some common gluten ingredients added to dairy products include thickeners, food starch, and malt. Gluten-free dairy products include:
- Milk
- Cheese
- Yogurt
The above mentioned are pure and without any additives. People with celiac disease must check dairy products. Flavored milk and yogurt, processed cheese products, and sometimes ice creams also contain gluten.
Gluten-free Beverages
Another concern in gluten free diet for seniors is the choice of beverages. The good news is that some beverages are completely gluten-free and you can enjoy them. However, some gluten-free drinks are also mixed with gluten-containing additives, which are harmful for seniors with celiac disease. Gluten free beverages include:
- Water
- 100% Natural juices
- Coffee
- Tea
- Some sports drinks, sodas, energy drinks, and lemonade (always check the additive label, of course)
Gluten-free Spices, Sauces & Seasonings
Unfortunately, it can be said that most spices, sauces and seasonings contain gluten, but it is usually ignored in gluten free diet for seniors. On the other hand, some common compounds containing gluten are added to the seasonings to make it taste better. Only Indian tambar and white vinegar / apple cider vinegar can be listed among gluten-free spices, sauces and seasonings.
5 Gluten-Free Food Recipes For Seniors
1- Gluten-free Cake Recipe
First, we mix all the dry ingredients including gluten-free flour, rice flour, gluten-free vanilla, gluten-free baking powder, gluten-free cocoa powder and sugar in a bowl. Then add vanilla to the whole egg and combine the mixture with the dry ingredients. In the next step, add liquid oil and milk to the ingredients and mix everything slowly. We grease the inside of the non-stick molds and fill half of the molds with the mixture. Then we put a pot of water on the heat until it boils and slowly put the cups inside the pot and put a lid on it. After 20 minutes, we reduce the heat and wait for 15 minutes until they are cooked,
2- Chocolate Pudding Recipe
To prepare this gluten- free food that is among healthy smoothies for elderly, you need melted butter, gluten-free flour, buckwheat flour, sugar, cocoa, gluten-free baking powder, eggs, milk, milk chocolate bars and vanilla ice cream. To start, take a suitable container and grease it with oil. Then set the oven to 180 degrees. In a kettle, boil water and then add flour, sugar, cocoa, baking powder, xanthan gum and salt to the water and mix.
In another bowl, mix the cocoa, eggs, melted butter and milk, then add the dry ingredients. Finally, add the chocolate pieces to the mixture. Then transfer all the ingredients to a suitable baking dish and place it in the oven. Your chocolate pudding will be ready after half an hour.
3- Mincedmeat Pie Recipe
To prepare gluten-free mince pies, you need the following ingredients: 200 g gluten-free mince, 125 g butter, 200 g gluten-free flour, 1 tablespoon powdered sugar, grated orange peel, 25 g peanuts, 25 gram of almonds, cinnamon in the required amount and 25 grams of brown sugar.
To prepare this gluten free diet for seniors, first combine tart dough, butter and flour and knead by hand. Then add powdered sugar and grated orange peel to the mixture. Then add 4 tablespoons of water to the mixture and stir the ingredients until it is uniform. Put this mixture in the fridge for 30 minutes to harden.
Turn on the oven and set the temperature to 180 degrees Celsius. Prepare a smooth and clean surface to roll out the dough. Then roll out the dough to a thickness of 2 to 3 mm. You can use a tart pan or if you don’t have one, use a non-stick pan. Spread the dough inside the dish and fill the inside with minced meat. Finally, prepare the tart ingredients. You can use peanuts, cinnamon, almonds, butter and brown sugar and pour it on the meat and dough mixture. Leave the tart in the oven for 20 minutes until ready.
4- Cumin Toast Recipe
To prepare bread with gluten-free flour, cumin and natural yogurt, first place the pan on the medium heat of the gas stove to heat it up. Then pour flour on a dish and add cumin seeds to it. Add yogurt and 100 ml of it to the dough and mix well to get a soft dough. Then divide the dough into equal pieces and place them in a pan or oven in circular or oval shapes. Each piece of this bread has about 200 calories.
5- Vegetable pizza Recipe
To prepare gluten-free vegetable pizza, first bake the potatoes in the oven for 30 minutes until they are soft. Meanwhile, put the chia seeds in water and leave them at room temperature for 10 minutes until they become gelatinous. Then take the potatoes out of the oven and mash them in a large bowl to make a smooth paste. Then add eggs, barley flour, olive oil, apple cider vinegar, basil, oregano, garlic powder, salt and pepper to this dough and mix well.
Then spread the dough on the baking tray and smooth it with a spoon. Then put the tray in the oven and cook for 25 to 35 minutes until the edges are golden. Then remove the tray from the oven and decorate it with vegetables, artichokes, tomatoes and basil. At the end, put the tray back in the oven and cook for another 5 minutes until the decorations on the pizza are ready.
Concluding Remarks
In this article, we talked about gluten free diet for seniors. It is very important to pay attention to gluten-free labels and certificates in products. Gluten is found in nature. But some people are allergic to this protein, and we know this disease as celiac disease. After gluten enters the body of these people, it activates the immune system and causes different injuries such as damage to the intestinal wall. Symptoms of celiac disease include bloating, nausea, weight loss, diarrhea and constipation.
These people should put a gluten-free diet on their agenda and stop using gluten products. It is not difficult to prepare gluten-free products, however, what makes this path difficult is adding catalysts and additives containing gluten to them, which makes people with celiac disease unable to use them.
Gluten Free Diet for Seniors FAQs
Are Fats and Oils Gluten-free?
The oils are naturally gluten free. Unfortunately, some gluten-containing additives are added to the oils for flavoring, which is harmful for people with celiac disease.
What Are Gluten-free Oils?
- Olive oil
- Avocado Oil
- Coconut oil
- Vegetable oils and seeds such as sesame, canola and sunflower