Positive Effects Of Gluten-Free Foods

Gluten is a protein found in wheat, barley, rye. A gluten-free diet is generally helpful for a person suffering from celiac disease which is an autoimmune condition. Where gluten damages the lining of the small intestine causing malabsorption.

Excluding gluten-free food for such kind of a person may help resolve diarrhea, bloating, abdominal pain, and flatulence problems.

For others who wish to cut gluten in their diet, it’s important to understand the effects on the nutrient part.

Avoiding foods containing gluten can lead to some nutritional deficiencies like iron, folate, vitamin B12 like thiamine, riboflavin, niacin, magnesium, zinc, and fiber.

People on a gluten-free diet should include some amount of probiotic either in natural form or supplements for beneficial gut and to reduce abdominal issues.

So what are the foods that are allowed and restricted for the gluten-free diet are:

Here are a few handy tips to help you out:

• Firstly, have a positive attitude towards the diet. Think about all the food you can eat instead of dwelling on those which are no longer suitable.
• To ensure a good supply of iron include pulse, lentils, nuts, and green vegetables.
• Avoid drinking tea with meals. Instead have fruit juices rich in vitamin C like orange, lemon with your major meals.
• Whenever buying any product, check on the ingredient list for hidden forms of gluten. Simple words like malted barley and wheat solids will give you clues to avoid the product

RAJGIRA PARATHA RECIPE

Ingredients

• 1 cup Rajgira ka atta (Amaranth flour)
• ½ teaspoon Ginger paste or freshly grated or crushed
• 2 Green chilies chopped finely
• 1 medium or ½ cup Potatoes boiled, peeled and mashed
• 1 tablespoon Coriander leaves chopped finely
• 1 ½ tablespoon Ghee + more for cooking paratha
• 1 tablespoon Plain yogurt
• 2 tablespoons Water or more or less
• Rock Salt (Sendha Namak) to taste

Method of Preparation

• First, boil the potato. Let it cool to touch. Then peel it and mash it well. Make sure there are no chunks of potatoes.
• Take Rajgira atta in a bowl. Add salt, ginger paste, chopped green chilies, cilantro, and mashed potato.
• Mix well. It will look crumbly.
• Then add ghee and yogurt. Mix it and start to knead the dough. It will almost come together.
• If needed, then use water to knead the dough. I used 2 tablespoons of water. And make a ball. The water quantity may vary depending on how much moisture is present in your potato. This dough is crumbly.
• Cover it and let it rest for 30 minutes. After 30 minutes, divide the dough into 5 equal portions and make smooth balls.
• Roll it very gently. Because of its crumbly texture, you cannot make smooth edges. Keep rolling, keep sealing edges, and make 5-inch diameter paratha.
• Heat the Tawa or skillet on medium heat.
• Apply some ghee on it and flip it, press gently using a spatula, and cook until you see some brown spot on the bottom side.
• Apply some ghee again on the other side and flip and cook on that side.
• When done take it out from skillet and put it in an insulated container to keep it hot. Repeat the same procedure for the rest of the paratha.

By Pavithra N Raj, Chief Dietician, Columbia Asia Referral Hospital Yeshwanthpur

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