Gluten-free Diets: 3 Things You Need to Know Before Going Gluten-Free by Kelsey Bednar

Going gluten-free? Here are three things you need to keep in mind:

• Always investigate. Soups, salad dressings, sauces, condiments, ice cream and even medicines can all contain gluten that may not be apparent to the novice eye. If a packaged food or medicine you are considering does not have the gluten-free seal, play it safe and skip it.

• Understand gluten-free doesn't equal healthy. Going gluten-free used to be healthier because it removed sugar-filled, overly processed carbohydrates and treats from your plate. However, companies have now started to make gluten-free versions of all these things. Be careful not to replace unhealthy foods with equally unhealthy gluten-free versions.

• Get proper nutrition. Studies have found that people on a gluten-free diet can lack sufficient amounts of fiber and B vitamins. It can be even more of an issue if you are also dairy-free, vegetarian or vegan. To ensure optimal health on a gluten-free diet, incorporate whole grains in moderation. Quinoa, buckwheat, GF oats, amaranth, millet and teff are all excellent options.

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