Is Gluten-Free Always Healthier? | with Laura Bond

March 18, 2023 2 min read

buckwheat noodlesToday we are spoilt for choice with so many gluten-free options. But it's also true that supermarket shelves contain a lot of highly processed gluten-free junk foods.

Sometimes we can be so lured into buying something gluten-free that we forget we are still buying crisps, muffins and other snack foods we don't need. These products often contain high amounts of sugar as well as inflammatory seed oils – like canola oil. You'll also often find emulsifiers in crisps or bread to extend its shelf life. But these additives act like a detergent on gut microbes reducing diversity[1].

As a nutritional therapist, I always encourage clients to read labels – you want the list of ingredients to be as short as possible and only contain words you understand. It might be that organic sourdough ends up being the better choice than additive-filled gluten-free bread. Also, think about real food options; rather than going for a store-bought gluten-free muffin, why not have a boiled egg instead? Or some coconut yoghurt and a banana?

When it comes to carbs the best naturally gluten-free options include:

  • Quinoa is high in protein and fibre. See the recipe here for quinoa kedgeree.
  • Buckwheat is gluten-free and can help balance blood sugar thanks to the compound d-chiro-inositol. Try buckwheat porridge or buckwheat noodle salad. See the recipe below.
  • Sweet potato
  • Oats (naturally gluten-free although they can contain small amounts of gluten from cross-contamination)
  • Brown or wild rice
  • When I'm working with a client to help them transition to a gluten-free diet I provide a resources sheet with a list of the best gluten-free bread, pasta, gluten-free sauces, dips and mayonnaise – and where to find them.

    I also share quick easy recipes – sometimes with literally 2 ingredients – that clients can quickly whip up for breakfast or lunch boxes.

    Ginger Buckwheat Noodles (serves 1)

    Bring a pot of water to a boil and add the buckwheat noodles – cook for approximately 5-6 minutes.

    Meanwhile, sauté 125 grams of mushrooms [peeled and sliced] and several stalks of tender-stem broccoli in a little coconut oil with a small piece of chopped ginger.

    Season with 1 tsp tamari, 1 tsp of sesame oil and a sprinkle of sesame seeds.

    Serve the mushrooms and greens on top of the noodles.

    Laura is a qualified Nutritional Therapist who is passionate about helping her clients feel their best. Laura can run lab tests for clients - including children - as well as create bespoke meal plans tailored to clients' needs.


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