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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Healthy Gluten Substitutes

Welcome to our guide on incorporating healthy gluten substitutes into your diet. Whether you're gluten-sensitive or simply looking for nutritious alternatives, these options will add variety and flavour to your meals. 

Introduction

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Quinoa is a versatile, gluten-free grain rich in protein, fiber, and essential nutrients. Use it as a base for salads, bowls, or as a side dish to boost nutritional value. 

1. Quinoa 

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Almond flour is a fantastic gluten substitute for baking. It adds a nutty flavor, is low in carbs, and high in healthy fats. Perfect for those who crave a delightful texture in their baked goods. 

2. Almond Flour 

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Coconut flour, made from dried coconut meat, is a high-fiber, gluten-free option. It imparts a light and fluffy texture, making it an excellent choice for pancakes, muffins, and more. 

3. Coconut Flour 

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Certified gluten-free oats are a nutritious and filling choice. They can be used in various dishes, including oatmeal, smoothies, and gluten-free baking. 

4. Oats  

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Brown rice is a gluten-free whole grain packed with fiber, vitamins, and minerals. Substitute it for traditional grains in your meals to enhance nutritional content. 

5. Brown Rice 

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Chickpea flour, also known as besan, is a protein-rich gluten alternative. It's perfect for making savory pancakes, wraps, and even as a thickening agent in soups and stews. 

6.  Chickpea Flour 

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Despite its name, buckwheat is gluten-free and packed with nutrients. Incorporate it into your diet through soba noodles, pancakes, or as a substitute for traditional grains. 

7.  Buckwheat 

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Cassava flour, derived from the cassava root, is a grain-free option suitable for various dishes. It's an excellent choice for gluten-free baking and cooking. 

8. Cassava Flour 

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Packed with omega-3 fatty acids, fiber, and antioxidants, chia seeds can be used to create a variety of gluten-free delights, from puddings and smoothies to energy-packed snacks.  

9. Chia Seeds  

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Incorporating these healthy gluten substitutes into your diet can bring a wealth of benefits. Experiment with these alternatives to discover new tastes and textures while prioritizing your well-being. 

Conclusion

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