You will be amazed to know that Intolerance to gluten and other diets should not be an obstacle to health. It is always very excited and talked about the importance of maintaining a balanced diet that includes all food groups.
Some people, however, do not eat certain foods – by choice or intolerance to any substance – and may have more difficulties in having a healthy diet.However, making certain substitutions, it is perfectly possible to get all the nutrients you need, even leaving aside some food. Separated the most common restrictive diets and talked with two nutritionists, who indicated the ideal alternatives for each.
In a vegetarian diet, which cuts all the meat and animal derivatives from the diet, the biggest challenge is to meet the daily need for protein, iron and B vitamins, whose main sources are animal foods. “At the same time, a vegetarian diet balanced cholesterol and may even reduce the risk of cardiovascular disease, “says nutritionist Vivian Goldberger.
According to Vivian, the lack of animal proteins can cause anemia, which is caused by insufficient iron intake. Therefore, the nutritionist Amanda Epiphanes, explains that the consumption of vegetable protein is essential for the vegetarians who do not suffer due to protein deficiency.
Vegetable protein is found in legumes such as beans, lentils, split peas, soy protein and nuts. “The advantage of a diet with these foods as a protein source is the absence of fat and fibre presence,” says Vivian.
It is necessary to meet the needs of iron and B vitamins, vegetables, dark green in color must be present in daily meals, both lunch and dinner. Some options are arugula, watercress and spinach. Vivian says it is also possible to increase the capacity of iron absorption by combining those vegetables with orange juice, lemon or cherry, rich in vitamin C that facilitates the use of iron.
People with high LDL, means having bad cholesterol run the risk of forming plaques of fats harmful to the body, increasing the chances of developing cardiovascular disease.
Vivian says that only the HDL, good cholesterol, is able to remove excess LDL in your blood, preventing the clogging of arteries. “The ideal rates are low LDL and HDL high,” says nutritionist.
Therefore, fats, mainly from foods of animal origin, milk and meat should be avoided in the daily menu. “However, there is no need to completely abolish these food groups daily,” says Amanda, who explains that the ideal is to look slimmer versions of foods such as skim milk, cottage cheese and lean cuts of beef, topside or as cushion hard.
A proper diet for people who need to control their cholesterol should be rich in monounsaturated fats, fruits, vegetables and whole grains. Check the main food allies:
Oilseeds, such as hazelnuts, cashews, almonds and walnuts, which are monounsaturated fats. Grape juice with natural bark, which is rich in a substance called resveratrol, which helps lower cholesterol and has antioxidant function;
Citrus fruits, which strengthen the artery walls and fight the formation of fatty plaques – Avocado is rich in monounsaturated fats, which helps in the rates of HDL. Garlic, for possessing sulphur compounds, which reduce the rates of LDL and prevents its accumulation in the artery walls. Onion, which decreases the obstruction of vessels and the formation of plaques.
Since vegetable oils should not be excluded completely from the diet. Amanda explains that they are not directly responsible for increased cholesterol. “Vegetable oils, when consumed in excess, contribute to weight gain, and yes this may contribute to elevated cholesterol,” says nutritionist.
The ideal is to keep the consumption of vegetable oil in food, because they are important sources of Omega 3 and Omega 6. “But always in moderation, which is the motto of a healthy diet,” adds Amanda.
Intolerance to Lactose
The lactose intolerance is caused by an insufficient production of an enzyme called lactase, responsible for digesting the substance. The most common symptoms are diarrhoea, bloating, flatulence and indigestion. However, you can only make an accurate diagnosis after going to the doctor and do a series of examinations.
The intolerant need to suspend food sources of this element, i.e. dairy products. The big issue is to exclude these options from the diet will cause inevitably a restriction of calcium intake, nutrient essential to bone health. About 70% of the calcium of human food comes from milk and its derivatives.
The best way to preserve a healthy diet in such cases is to look for other foods that are rich in calcium. “The food industry has contributed significantly to the proper treatment of lactose intolerance,” says Amanda. “Today, we have lactose-free milk, for example,” she adds. There are other foods that are already supplemented with calcium, such as soy milk. But always remember to check the packaging if that product has the proper supplementation.
Some people are just intolerant to some foods that contain lactose, says Vivian. “With time and adapt new eating habits, the person will learn about what foods you can eat dairy products without experiencing symptoms,” says nutritionist.
Among the options that are great non-dairy sources of calcium are oilseeds, vegetables and dark – like broccoli, cauliflower and cabbage – along with celery, fennel, green beans, asparagus, mushrooms and sesame seed.
Intolerance to Gluten
For some people, eating gluten damages the small intestinal wall, causing the so-called celiac disease. Gluten, reaching the intestine of the intolerant, stimulates production of antibodies.
The consequence of this atrophy is difficult to absorb nutrients, especially fat, calcium, iron and folic acid. The main symptoms are diarrhoea, flatulence, and weakness, weight loss due to malabsorption of nutrients, anaemia, osteoporosis and impaired growth in children.
Foods that contain gluten can be divided into four groups: wheat, barley, oats and rye. People celiac must avoid any dish made with these ngredients. Thus, we must find alternatives to replace the tasty breads, pasta, biscuits, cakes and many other foods.
Nutritionists give some tips for healthy alternatives
Derived from corn, as corn starch, corn flour, hominy and corn meal, Rice and derivatives such as rice flour, Potato starch, Derivatives of cassava, such as cassava flour, sour, sweet and the tapioca flour.
“Unfortunately, the food industry investment in gluten-free products is still quite modest. Therefore, the ideal is to change their habits on their own to achieve a healthier and more nutritious food,” says Amanda.In the market, manufactured products generally indicate on the label if they are gluten-free. Vivian warns that always worth taking a look. Foods labelled “NOT CONTAIN GLUTEN” can be consumed.