Gluten Free Diet (Con't)

• Do you cut out so many carbohydrate foods in your diet that you get very hungry and tired? Cutting out too many carbohydrates fails to supply the body with enough energy to fuel the brain and preserve muscle mass, leading to a poor energy level and poor nutrition because carbohydrate is the chief source of fuel for muscles and the brain. When you eliminate gluten, you need to replace those missing carbohydrates with all of the other good carbohydrates available to maintain energy and a good fuel supply for the brain, muscles and nerves.
   

• Another nutrition mistake is to replace gluten containing foods with more fats (even good ones like olive oil, nuts and seeds, and fish oil) to gain weight or maintain weight on a gluten-free diet. Good heart health, healthy body weight, and even managing diabetes and insulin resistance calls for a diet that has at least 45-50% of calories from carbohydrates of all types. This may sound like a lot, but it’s all relative to the calories you need, and carbohydrate adds up very quickly because it is in many foods. This includes the carbohydrates in low fat dairy foods, fruits, vegetables, beans, and starchy vegetables so it’s very easy to reach these carbohydrate goals even on a gluten free diet!
   

• An exchange diet can help with a gluten free diet because it puts all types of carbohydrates into one group, so even though the diet is gluten-free, when it’s properly designed, you’ll still have the right balance of other carbohydrates to fill in the gap, and eat the right amount of fruits, vegetables, lean meats and fats to optimize health while avoiding the problem foods.
   

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