Life Without Wheat
If you, like me, suddenly lost wheat from your life, you know what a major adjustment it is. The day you forget to bring your lunch to work suddenly becomes a nightmare, as affordable lunch options near the office shrink to zero in the shadows of sandwich-laden coffee shops and noodle take-outs. No longer can you run across the street and grab a Subway sandwich, or subsist on crackers and cheese and an apple. Baguette's former beaus, like roasted garlic and cheese are suddenly left detached and loveless, with no suitable stand-in. And as Homer said, "you don't make friends with salad". But its not all bad news.
Why Are So Many People Sensitive to Wheat and Gluten?
Gluten intolerance is on the rise in North America. A study in the Journal BMC Medicine has identified that gluten can produce a significant reaction in both the immune and digestive systems of people who do not suffer from celiac disease. Both celiac and gluten sensitivity are on the rise - some experts indicate that 1 in 20 North Americans suffer from some degree of gluten sensitivity. You only have to look at the growing shelves in better grocery stores, and note the increasing appearance of gluten-free goodies in coffee shops to see that the market for these products is growing. The root cause is still the source of speculation, but environment factors, and a marked rise in the protein content of mass-produced wheat have been cited as possibilities.
A Wheat Free Diet is Not a Bad Thing
There are a vast, and growing, selection of gluten and wheat-free breads and pasta available. Some rice-based pasta is virtually identical in texture and mouth feel to commercial dried pasta. The bread situation is not so sunny. Rather than search fruitlessly for a wheat bread substitute (I have yet to find one that will hold together in a sandwich) you may want to break the bread habit altogether and embark on a new culinary journey. Experimenting with new options will bring new variety to your meals, and if you focus on foods that make you feel good, you'll be both happier and healthier in a very short period of time.
Eat Whole Foods and Low Gluten Grains
Eating a whole foods diet has a number of health benefits. By focusing your diet around seasonality and local availability, you are also likely to eat more healthfully and deliciously than before. If you've only just quit wheat, you will likely notice a huge boost in energy, and significant weight loss within 24 hours of cutting it out. If wheat and gluten have been impacting your health for some time, you may feel better than you have in months or years, both physically and mentally. Depression is a common side effect of gluten intolerance.
There are a number of low gluten and gluten-free whole grains. Rice, particularly whole grain brown, black, or red is a readily available and versatile option. Quinoa, particularly red quinoa, is one of the most convenient, healthy and versatile gluten-free grains available. It cooks in less than 20 minutes. Cook it in large batches, and toss in lemon, olive oil and fresh herbs and take it for lunches. Due to its high protein content, it will make you feel more satisfied than a carb-rich dish of the same size. Millet is also a versatile grain and wheat flour substitute, and spelt flour (if you can tolerate it) is a ringer wheat flour substitute when it comes to baking. It does contain moderate gluten, so celiacs should avoid it, but many people with gluten sensitivities can tolerate it.
Increase Your Veggie Intake
Wheat-based breads provide a certain feeling of fullness (the expression "don't fill up on bread" didn't come out of nowhere). Replace this with dense veggies like roasted squash, yams or potatoes, which pack a bigger nutritional punch. These foods also have fewer empty calories and a far lower glycemic impact than bread.
You Will Feel Better Without Wheat
When you first embark on the wheat-free journey, new and foreign approaches to your diet might be intimidating and sound challenging. Whether you've kicked wheat due to celiac disease, gluten sensitivity, endometriosis, or just to feel healthier, the impact on your health and well being will be almost immediate. Embrace the change, and enjoy the deliciousness. In just a few short weeks, your head will hardy turn for a baguette.
Suzanne Laird - I have 2 decades of diverse education and work experience in addition to being an avid writer and lifelong learner.
