Patti Friday: Gluten-Free Mediterranean Food regimen

Gluten-Free Mediterranean Food regimen

The Gluten-Free Mediterranean Food regimen combines the well being advantages of the Mediterranean weight loss plan with a strict avoidance of gluten, which is present in wheat, barley, and rye. This weight loss plan is ideal for these with celiac illness, gluten sensitivity, or anybody seeking to cut back irritation and enhance intestine well being whereas nonetheless having fun with the nutrient-dense and flavorful Mediterranean approach of consuming.

Key Advantages

✅ Anti-inflammatory & Intestine-friendly – Eliminates gluten whereas specializing in complete, contemporary meals
✅ Coronary heart-Wholesome – Wealthy in omega-3s from fish, olive oil, and nuts
✅ Nutrient-Dense – Filled with antioxidants, nutritional vitamins, and fiber from contemporary produce
✅ Helps Weight Administration – Low in processed meals and refined sugars

Meals to Eat ✅

Wholesome Fat & Oils

• Further virgin olive oil (foremost supply of fats)
• Avocados
• Olives
• Nuts & seeds (almonds, walnuts, pistachios, chia, flax)

Proteins

• Fish & seafood (salmon, sardines, mackerel, shrimp)
• Lean meats (hen, turkey, grass-fed beef)
• Eggs
• Dairy (Greek yogurt, feta, halloumi, goat cheese – if tolerated)
• Legumes (lentils, chickpeas, beans – moderately)

Greens

• Leafy greens (spinach, kale, arugula)
• Tomatoes
• Zucchini, eggplant, bell peppers
• Broccoli, cauliflower, Brussels sprouts
• Cucumbers, carrots, asparagus

Fruits (Average Quantities)

• Berries (strawberries, blueberries, raspberries)
• Citrus (oranges, lemons, limes)
• Pomegranates, figs, grapes

Gluten-Free Entire Grains

• Quinoa
• Brown rice
• Millet
• Buckwheat
• Polenta (cornmeal)

Gluten-Free Bread & Pasta Options

• Almond flour or coconut flour bread
• Chickpea or lentil pasta
• Zucchini noodles (zoodles)
• Cauliflower rice

Meals to Keep away from ❌

Gluten-Containing Grains & Merchandise

• Wheat (bread, pasta, pizza dough)
• Barley, rye, bulgur, couscous
• Common flour tortillas, crackers, cereal

Processed & Packaged Meals

• Many sauces, dressings, and soups (verify for hidden gluten)
• Breaded or fried meals (typically comprise wheat flour)
• Imitation seafood and processed meats

Sugary & Refined Meals

• Sweets, pastries, and business baked items
• Soda and fruit juices with added sugar

Unhealthy Oils

• Processed vegetable oils (soybean, corn, canola)

Gluten-Free Mediterranean Food regimen Grocery Checklist

Wholesome Fat & Oils

• Further virgin olive oil
• Avocados
• Olives (inexperienced, black, Kalamata)
• Nuts (almonds, walnuts, pistachios, macadamia)
• Seeds (chia, flax, sunflower, pumpkin)
• Tahini (sesame seed paste)

Protein (Seafood & Meat)

• Fatty fish (salmon, mackerel, sardines, tuna)
• Shellfish (shrimp, mussels, clams, scallops)
• Poultry (hen, turkey, duck)
• Grass-fed beef & lamb (moderately)
• Eggs (pasture-raised if doable)
• Dairy (Greek yogurt, feta, Parmesan, goat cheese)
• Legumes (lentils, chickpeas, black beans—if tolerated)

Greens

• Leafy greens (spinach, kale, arugula, romaine)
• Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
• Zucchini, eggplant, bell peppers
• Cucumber, celery, carrots
• Tomatoes
• Mushrooms
• Recent herbs (basil, oregano, rosemary, thyme, parsley)

Fruits (In Moderation)

• Berries (strawberries, blueberries, raspberries)
• Citrus (oranges, lemons, limes)
• Pomegranates, figs, grapes
• Melons (cantaloupe, watermelon)

Gluten-Free Entire Grains & Options

• Quinoa
• Brown rice
• Millet
• Buckwheat
• Polenta (cornmeal)
• Gluten-free oats (if tolerated)

Gluten-Free Bread & Pasta Options

• Almond or coconut flour bread
• Chickpea or lentil pasta
• Zucchini noodles (zoodles)
• Cauliflower rice

Pantry Necessities

• Hummus
• Vinegar (balsamic, purple wine, apple cider)
• Darkish chocolate (85% or larger)
• Coconut milk (unsweetened)
• Bone broth
• Espresso & natural teas

Meals to Eat ✅

• Wholesome fat: Olive oil, avocados, nuts, seeds
• Protein: Fish, poultry, eggs, Greek yogurt, legumes (if tolerated)
• Greens: Leafy greens, cruciferous veggies, zucchini, bell peppers
• Fruits (moderately): Berries, citrus, figs, pomegranate
• Gluten-free grains: Quinoa, millet, brown rice
• Herbs & spices: Garlic, basil, oregano, turmeric, cinnamon

Meals to Keep away from ❌

🚫 Gluten-Containing Grains & Merchandise

• Wheat (bread, pasta, pizza dough)
• Barley, rye, bulgur, couscous
• Common flour tortillas, crackers, cereals

🚫 Processed & Packaged Meals

• Many sauces, dressings, and soups (verify for hidden gluten)
• Breaded or fried meals (typically comprise wheat flour)
• Imitation seafood and processed meats

🚫 Sugary & Refined Meals

• Muffins, cookies, and pastries made with wheat
• Sugary drinks (soda, fruit juices with added sugar)

🚫 Unhealthy Oils

• Processed vegetable oils (soybean, corn, canola)

Have excessive ldl cholesterol? It is best to deal with heart-healthy meals whereas avoiding those who could elevate LDL (dangerous) ldl cholesterol. Here is regulate your Gluten-Free Mediterranean Food regimen:

❌ Meals to Take away or Restrict for Excessive Ldl cholesterol

1. Full-fat dairy – Substitute with low-fat Greek yogurt and cheese moderately
2. Pink meat (beef, lamb, duck) – Restrict consumption, select lean poultry or fish as an alternative
3. Egg yolks – Eat egg whites extra typically, restrict complete eggs to some per week
4. Coconut milk – Excessive in saturated fats; go for almond or oat milk as an alternative
5. Processed meats (sausage, bacon, deli meats) – Even when gluten-free, they will elevate ldl cholesterol
6. Butter & ghee – Follow olive oil as your foremost fats supply

✅ Coronary heart-Wholesome Additions

✔ Fatty fish (salmon, sardines, mackerel) – Wealthy in omega-3s to decrease dangerous ldl cholesterol
✔ Oats (licensed gluten-free) – Helps cut back LDL ldl cholesterol
✔ Extra fiber – Add lentils, beans, and further greens to assist decrease ldl cholesterol
✔ Avocados & nuts – Wholesome fat that enhance ldl cholesterol steadiness