Gluten-free? Make sure you vary your carbs.
If you have celiac disease or gluten sensitivity, you’re used to being very careful about what you eat. But are you eating a wide variety of gluten-free grains and other foods? Preliminary research suggests people on gluten-free diets may be at increased risk of exposure to arsenic and mercury, toxic metals that can harm your health. In the study, those who reported following a gluten-free diet had much higher levels of arsenic and mercury in their bodies than those who didn’t follow a GF diet. More research is needed — the sample size was small — but it aligns with other recent studies about the world’s most popular gluten-free grain: rice. Rice can accumulate high levels of heavy metals from the soil and water it grows in, and because the grain is gluten-free and versatile, rice and rice flour are common in GF packaged foods and recipes. There’s no need to avoid rice totally, but be intentional about varying your grains by putting quinoa, gluten-free oats, teff, and millet in your regular rotation. Legumes like lentils and beans are another excellent source of whole, fiber-rich, gluten-free carbohydrate — and protein. Also remember that the GF label on packaged foods does not mean “good for you.” Eat whole foods rather than processed most of the time, and you’ll be able to avoid not just toxic metals but also added sugar and junky additives and oils. Rather than popping a GF pizza or burrito in the oven, keep a pot of well-spiced beans on hand. Add some sautéed vegetables with fresh herbs, and you’ve got yourself a nutritious, gluten-free meal.
Source: The Unintended Consequences of a Gluten-free Diet
Food- Diet, Wellness Tips
122 days 20 hours 22 min ago