Find out how to make healthy and easy food substitutes
Wheat is a widely used food rich in gluten, a protein that gives elasticity and consistency to pasta and bread. However, gluten cannot be consumed by some people, such as those with celiac disease or gluten sensitivity, as it causes adverse reactions in the body, which can cause digestive symptoms and other health problems.
In addition to these specific conditions, eliminating gluten from your diet may also be appealing to other people, such as those looking to lose weight, as gluten-free foods are often less processed and can help control calorie consumption.
So, check out 11 Gluten-Free Foods to Replace Wheat!
1. Corn starch
Corn starch is a natural product Gluten free, since it is prepared from the corn endosperm, the internal part of the corn kernel. It is therefore one of the perfect substitutes for wheat, especially considering that it has a low fat content and is easily digestible by the body.
2. Quinoa
If you’re looking for a gluten-free source of protein, quinoa is an ideal choice. This is because, despite having a different flavor and texture than wheat, this cereal contains all the amino acids the body needs, as well as being rich in vitamins and nutrients.
“[A quinoa] It is very rich in proteins, a source of B vitamins, fiber and minerals. The quality of the proteins it has is comparable to animal sources, not because of the quantity, but because of the combination of different types of proteins that offer everything the body needs,” says culinary expert Guta Pudell .
3. Rice flour
Often used as a replacement for wheat in some recipes, rice flour is one of the most recommended foods for those who want to avoid gluten consumption. And, although it does not have the same flavor and binding quality, it offers advantages to the body compared to wheat, since it has a low allergy content, is a source of energy and has a lighter texture.
4. Almond flour
Packed with a variety of essential nutrients, including fiber, proteinsvitamin E, magnesium, manganese and healthy fats, almonds work to control blood sugar, satiety and maintain heart health. For this reason, almond flour replaces wheat mainly because it has a unique flavor and texture.
5. Tapioca gum
Tapioca starch is very versatile and can be used to prepare various recipes, such as soups, sauces and desserts, and can also replace wheat in creating textures for breads and cakes. For this reason it is recommended by gluten-free diet experts, but its benefits don’t stop there. It helps replenish energy, as it is a source of fast carbohydrates, free of saturated fats and has a low calorie content.
6. Certified oats
Certified “gluten-free” oats are grown, processed and tested to ensure they are free of cross-contamination and in this case can be a great alternative to wheat, especially if you’re trying to lose a few pounds. “Oats contain slow-absorbing carbohydrates, which make you feel fuller for longer, helping you lose weight,” explains nutritionist Daniela Medeiros.
7. Polvilho
Cassava, sweet or sour, is one Flour derived from cassava and often used in cooking to replace wheat. Since the food has a different texture and behavior during the cooking process, it is not a direct substitute in all recipes, but it can be used in dishes such as breads, cakes, biscuits and cheeses.
8. Potato starch
Potato starch can be used to replace wheat in some recipes, especially in gluten-free preparations, as it acts as a stabilizer and binder. Furthermore, since it does not have a dominant flavor and contains few calories, it is suitable for use in sweet and savory dishes, especially in healthy recipes.
9. Amaranth flour
Amaranth flour is a nutritious alternative to wheat flour. Made from amaranth seeds, a cereal rich in nutrients, it is a source of fibre, iron, magnesium, proteins and vitamins C and B6 complex which make this food the ideal option for the preparation of desserts and bread. This is because, in addition to its benefits, it adds a sweet flavor to dishes without altering their original flavor.
10. Flaxseed flour
Flaxseed flour is an excellent ally in the gluten-free diet, being an almost perfect substitute for wheat flour. This is because it promotes intestinal health, It is rich in fiber, omega 3 fatty acids and helps regulate cholesterol levels, making it the perfect option for controlling appetite, losing weight and maintaining overall body health.
“In recent research, [a linhaça] has presented clinical results in studies related to diabetes, lupus, bone loss, liver, kidney and cardiovascular diseases, with favorable results regarding the beneficial effect of the seed”, explains nutritionist Queila Turchetto.
11. Coconut flour
Coconut flour is an ideal gluten-free option to replace wheat as it is high in fiber, protein and low in carbohydrates. Extracted from coconut pulp, it helps increase the sense of satiety, contributing to weight control and digestive health. Furthermore, its slightly sweet flavor is perfect for bread and dessert recipes, with the advantage of being more nutritious and helping to balance blood sugar levels.
Consult a specialist
Despite the benefits brought by these foods, before making any substitutions, it is essential to consult a specialist to avoid nutrient deficiencies. “If an individual wants it remove glutenlactose or any other type of nutrient in the diet, it is advisable to contact a nutritionist so that he can make the appropriate substitutions, avoiding the body having any type of deficit”, says sports nutritionist Ricardo Zanuto.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
