Healthy Living

2017

Goldsboro News-Argus - Healthy Living

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6 — Healthy Living Thursday, June 29, 2017 B y VI C T O RI A B A R FI E L D, M S N utritio nist II, WI C, Healt h Depart me nt W he n e nteri ng t he grocery store t hese days, "gl ute n-free" labels are pro mi ne nt o n food packagi ng o n j ust abo ut every aisle. T hese ite ms are marketed to see m e ntici ng, b ut w hat exactly is gl ute n a nd s ho uld it really be avoided? Gl ute n, a nat urally occ urri ng pro- tei n fo u nd i n w heat, barley, a nd rye, is used as a leave ni ng age nt i n ma ny prod ucts, w hic h gives bread a nd cakes t heir spo nge-like q uality. W hile gl ute n is har mless for most i ndivid uals, it ca n ca use a n i nfla m- matory respo nse for t hose wit h a gl ute n allergy s uc h as celiac disease or wit h a medically-diag nosed gl ute n se nsitivity. Celiac disease, a n a utoi m m u ne disease t hat affects approxi mately 1 perce nt of t he U. S. pop ulatio n, is c haracterized by weig ht loss, bloat- i ng, fatig ue a nd diarr hea as a res ult of breakdo w n of t he microvilli of t he i ntesti nal tract. St udies s ho w a gl ute n-free lifestyle is necessary for q uality of life a mo ng i ndivid uals wit h t his diag nosis as eve n t he slig htest a mo u nt of co ntact wit h a nyt hi ng co ntai ni ng gl ute n co uld i nitiate a n allergic respo nse. It is also i mporta nt to re me mber t hat w hile so me gl ute n-free prod- ucts may be labeled as s uc h, cross- co nta mi natio n is possible, especially if processed i n a facility t hat makes no n-gl ute n free prod ucts as well. As celiac disease is c urre ntly o nly treated t hro ug h diet, a nd if not fol- lo wed correctly, lo ng-ter m da mage co uld res ult i n i nfertility, fatty liver disease or perip heral ne uropat hy. A n article p ublis hed by t he Acade my of N utritio n a nd Dietetics reports t he n u mber of i ndivid uals w ho vol u ntarily follo w a gl ute n-free diet greatly o ut weig hs t he n u mber of i ndivid uals w ho m ust follo w t hese dietary restrictio ns, i ndicati ng peo- ple may be u n necessarily restricti ng t heir diet. T ho ug h gl ute n-free foods are ofte n t ho ug ht to be healt hier as t hey are marketed as "free- fro m …" givi ng gl ute n a bad co n notatio n, co ns u mers s ho uld be mi ndf ul of t he n utritio n labels. Fat a nd s ugar co nte nts are ofte n hig her i n t hese ite ms w he n co mpared to t heir origi nal co u nter- parts to make up for t he lack of gl ute n for text ure a nd flavor p urpos- es. T his more ofte n t ha n not ca n lead to weig ht gai n a nd ot her n utri- tio n related co nseq ue nces. Gl ute n-free diets eli mi nate foods t hat provide a large q ua ntity of esse ntial n utrie nts. Evide nce s uggests gl ute n-free diets lead to decreased i ntake of dietary fiber as ma ny w hole grai n so urces are eli mi nated. As dietary fiber has bee n li nked to lo wer i nci- de nces of cardiovasc ular disease, healt hy g ut f u nctio n a nd obesity, a nd it is i mporta nt to get e no ug h wit hi n t he diet. Wit h t he gro wi ng i nterest i n g ut healt h, it is neces- sary to note healt hy i ntesti nal bac- teria has bee n s ho w n to be red uced w he n follo wi ng a gl ute n-free diet, leadi ng to a n overall i ncrease i n bacteria not as favorable for t he pro- motio n of healt h. It is i mporta nt for co ns u mers to be ed ucated prior to p urc hasi ng t hese prod ucts. W hile gl ute n-free diets are neces- sary for t hose wit h celiac disease, it is not needed for t hose wit ho ut it, a nd ca n lead to healt h co nseq ue nces if follo wed. Overall, t he best way to mai ntai n opti mal healt h is to e njoy foods fro m all food gro ups, ig nori ng t he gl ute n- free fad. For t hose w ho have to follo w a gl ute n-free diet, here is a recipe t hat fits i nto t hat diet: Prep ti me: 20 mi n utes Cook ti me: 25 to 30 mi n utes Servi ngs: 5 Fries: 1 lb. z ucc hi ni 3 ⁄4 c. gl ute n-free flo ur 2 eggs 1 1 ⁄2 c. Gl uti no gl ute n-free bread- cr u mbs 1 tsp. gl ute n-free Italia n seaso n- i ng 1 tsp. salt 1 tsp. pepper Sa uce: 1 ⁄3 c. mayo n naise 1 ⁄4 c. so ur crea m 1 tsp. le mo n j uice 2 tsp. dill weed Pre heat t he ove n to 400 degrees. Prepare t he z ucc hi ni fries by c hoppi ng t he z ucc hi ni i nto lo ng strips. Use t hree separate bo wls — o ne for t he flo ur, a not her to lig htly beat t he eggs a nd a t hird for t he bread cr u mbs, salt a nd pepper. Lig htly coat t he z ucc hi ni i n flo ur fro m t he first bo wl. T he n, dip t he m i n t he seco nd bo wl to coat wit h egg. Lastly, roll t he z ucc hi ni strips i n t he breadcr u mbs. Place z ucc hi ni strips o n a wire rack o n top of a cookie s heet. Cook t he fries u ntil golde n, abo ut 25 to 30 mi n utes. For t he dippi ng sa uce, si mply co mbi ne t he mayo n naise, so ur crea m, le mo n j uice a nd dill weed. Gluten-free can be tasty Pe o ple w h o ca n't have gl ute n ca n still e nj oy f o o ds s uc h as t hese gl ute n-free c o okies. F or s nacki n g, t here are gl ute n-free o pti o ns s uc h as ba gel c hi ps a n d s nack crackers. Z ucc hi ni Fries F or t h ose w h o ca n't have gl ute n, t here is a dark c h oc olate c hi p mix t hat is n ot o nly gl ute n-free, b ut als o w heat-free.

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