Recommended gluten-free food list
Gluten-free food list
When following a gluten-free diet, it's very important to know what foods you can safely eat. Here, we'll introduce gluten-free foods in detail, categorized by category. Please use this as a reference when preparing your everyday meals.
Grains and their substitutes
There are many alternatives to gluten-containing grains such as wheat, barley, and rye. By incorporating these into your diet, you can enjoy a variety of gluten-free meals.
Rice, quinoa, amaranth
Rice is a staple food for Japanese people and is an essential part of a gluten-free diet. By combining not only white rice but also brown rice and mixed grain rice, you can lead a nutritionally balanced diet.
Quinoa and amaranth, native to South America, are also noteworthy grain substitutes. Quinoa contains a balanced amount of essential amino acids and is rich in high-quality protein. Amaranth is also rich in calcium and iron, and like quinoa, has excellent nutritional value. They can be used in salads, soups, risotto-style dishes, and more.
Buckwheat, barnyard millet, millet
Buckwheat, barnyard millet, and millet, which are traditional Japanese grains, are also great allies for gluten-free diets. Buckwheat flour is used to make 100% buckwheat noodles, such as sobagaki (buckwheat dumplings) and soba rice soup, and can also be used to make pancakes, cookies, and other sweets.
In addition to eating barnyard millet as cooked rice, we also recommend grinding it into flour and using it to make bread or pizza dough. The nutritional value of millet is increased by sprouting it, not just polishing it. Try incorporating it into rice dishes or as a topping for salads.
Vegetables and fruits
Not only are vegetables and fruits gluten-free, they are also a great source of important nutrients such as vitamins, minerals and dietary fiber.
[Examples of vegetables]
- Leafy vegetables: spinach, komatsuna, cabbage, etc.
- Root vegetables: carrots, radishes, burdock, etc.
- Fruit vegetables: tomatoes, eggplants, peppers, etc.
- Beans: edamame, green beans, snap peas, etc.
[Examples of fruits]
- Citrus fruits: mandarins, oranges, grapefruits, etc.
- Stone fruits: peaches, plums, cherries, etc.
- Pome fruits: apples, pears, quince, etc.
- Berries: strawberries, grapes, blueberries, etc.
These vegetables and fruits can be enjoyed not only raw, but also in a variety of cooking methods, such as smoothies, soups, stews, and baked dishes. By choosing seasonal produce, you can increase the flavor and nutritional value, and they will add color to your daily meals.
Choosing gluten-free ingredients can be a lot of fun if you use knowledge and ingenuity. By making good use of grain substitutes and making sure to eat plenty of vegetables and fruits, you can achieve a delicious and healthy diet.
meat, fish, eggs
Meat, fish, and eggs are gluten-free foods and are rich in important nutrients such as protein, essential amino acids, iron, and B vitamins. By incorporating these foods into your diet in a wise manner, you can maintain a balanced diet.
Meats such as chicken, pork, and beef can be enjoyed in a variety of ways. A wide variety of dishes, including steak, yakiniku, shabu-shabu, fried chicken, and hamburger steak, can all be prepared gluten-free.
However, be aware that processed meat products and seasonings may contain gluten. Seafood is also essential for a gluten-free diet. There is a wide variety of seafood available, including salmon, tuna, bonito, sea bream, shrimp, squid, and shellfish, and they can be enjoyed in a variety of ways, such as grilling, simmering, frying, or eating raw.
Fish is rich not only in high-quality protein, but also in essential fatty acids such as DHA and EPA. Eggs are an excellent food source, containing a balanced amount of nutrients, including protein, essential amino acids, vitamins, and minerals. They can be used in a variety of dishes, including boiled eggs, fried eggs, omelets, chawanmushi, and pudding.
Dairy products
Dairy products generally do not contain gluten, but some processed products may contain gluten, so be careful. Dairy products such as milk, yogurt, cheese, and butter are rich in nutrients such as calcium, high-quality protein, and B vitamins.
Incorporating these nutrients into your diet effectively will help maintain bone health, promote muscle growth, and improve your overall health. However, if you are lactose intolerant, you should be careful about consuming dairy products. In that case, we recommend choosing milk that has had an enzyme added to break down lactose, or milk that has had lactose removed.
Gluten-free products
When purchasing dairy products, it is important to choose those that are labeled gluten-free. In particular, processed products such as cheese and yogurt may contain gluten, so be sure to check the ingredient label carefully.
If the product is labeled as gluten-free, you can purchase it with peace of mind. Also, when it comes to sweets, bread, cereals, etc. that contain dairy products, be sure to choose those that are labeled as gluten-free.
Nuts and seeds
Nuts and seeds are gluten-free and rich in nutrients such as healthy fats, protein, dietary fiber, vitamins, and minerals. Eating them in appropriate amounts will help you maintain a healthy diet.
[Examples of nuts]
- Almonds
- Walnuts
- Cashews
- Macadamia nuts
- Pistachio
- Hazelnuts
[Example of seeds]
- Sunflower seeds
- Pumpkin seeds
- Chia seeds
- Flaxseed
- Sesame
- Poppy seeds
Nuts and seeds are delicious just as they are, but they can also be used in a variety of ways, such as making sweets like granola, cookies, and bread, or as salad toppings.
Nut butters and nut milks are also easy to incorporate into a gluten-free diet, but if you have a nut allergy, it's important to consult with your doctor or registered dietitian to find the right diet.
Seasonings and spices
Choosing the right seasonings and spices is extremely important when following a gluten-free diet. Many common seasonings contain gluten, so you need to be careful. However, by making good use of gluten-free seasonings and spices, you can make your meals more delicious and varied.
Gluten-free seasonings include salt, pepper, vinegar, olive oil, coconut oil, herbs (basil, oregano, rosemary, etc.), and spices (turmeric, cumin, paprika, etc.). By combining these, you can enjoy flavoring a variety of dishes. However, processed seasonings such as sauces, dressings, and soups may contain gluten, so it is important to carefully check the ingredient label.
Gluten-free
When choosing gluten-free seasonings, be sure to choose those that are labeled "gluten-free" or "wheat-free." In particular, soy sauce, miso, and other sauces often contain wheat as an ingredient, so you should look for gluten-free products.
Gluten-free soy sauces include tamari soy sauce and whole soybean soy sauce. Rice miso and soybean miso are gluten-free options. There are also gluten-free cooking sake and mirin-style seasonings available, so try using them.
drink
There are many gluten-free beverage options, including water, tea, coffee, and 100% fruit juice. Water is the most basic gluten-free beverage. Staying well hydrated is essential for maintaining good health.
Herbal tea and fruit tea are also caffeine-free drinks that can help you relax. Coffee is gluten-free, but be aware that instant coffee and flavored coffee may contain gluten.
Brew coffee from whole beans or choose instant coffee that is labeled gluten-free. 100% fruit juice is a drink that allows you to easily consume the nutrients of fruit. However, because it contains a lot of sugar, you should be careful about the amount you consume.
Gluten-free beer and wine are also available. While regular beer contains gluten because it is made from barley, gluten-free beer is made using ingredients such as rice, buckwheat, and quinoa.
Certified gluten-free snacks and desserts
Gluten-free snacks and desserts have become more and more popular on the market in recent years, but it's important to be aware that not all products are gluten-free.
By choosing gluten-free certified snacks and desserts, you can eat them with peace of mind. The gluten-free certification mark is awarded after rigorous inspections based on international standards. Examples of gluten-free certified snacks include potato chips, rice crackers, and nuts. For desserts, there are gluten-free certified products such as ice cream, pudding, jelly, cookies, and cakes.
Even if a product does not have a gluten-free label, you can determine whether it contains gluten by checking the ingredients. Snacks and desserts made with rice flour, nuts, soy milk, etc. are likely to be gluten-free.
Incorporating gluten-free snacks and desserts into your diet can be a fun addition, but it's important to avoid overindulging and to maintain a balanced diet.
How to Choose Gluten-Free Foods
Choosing the right foods is essential for a gluten-free diet. There are a wide variety of gluten-free foods available in supermarkets and online shops, but not all of them are safe or healthy. Here we will explain in detail the points to consider when choosing gluten-free foods.
Check the names of ingredients and additives
When choosing gluten-free foods, first carefully check the ingredients and additives. It is important to make sure that no ingredients derived from grains containing gluten, such as wheat, barley, or rye, are used.
Also, even if a product does not contain gluten, it may contain ingredients or additives that can cause allergic reactions, so be careful. The ingredients are listed in order of the amount used.
If an ingredient containing gluten is listed at the top of the list, try to avoid it. Also, be sure to check for ingredients that may contain gluten, such as "wheat starch" and "malt extract." When it comes to additives, we recommend choosing products that are labeled "gluten-free" or "wheat-free."
However, even if a product does not have these labels, it does not necessarily mean that it contains gluten. It is important to check the ingredients list to make a judgment.
Look for the gluten-free certification mark
When choosing gluten-free foods, look for the gluten-free certification mark. The gluten-free certification mark is awarded after rigorous inspection based on international standards. Products with this mark have a low risk of gluten contamination and can be eaten with peace of mind.
In Japan, the non-profit organization Gluten Free Certification Organization (GFCO) certifies gluten-free products based on international standards. Products bearing the GFCO certification mark are guaranteed to contain less than 1 ppm of gluten.
However, even if a product does not have the gluten-free certification mark, it may not be gluten-free. It is important to make a comprehensive judgment, including checking the names of ingredients and additives.
Prioritize organic and additive-free
When choosing gluten-free foods, we recommend prioritizing organic and additive-free products. Organic foods are safer because they use ingredients grown without the use of chemical fertilizers or pesticides.
Additionally, additive-free foods do not contain unnecessary additives, allowing you to eat foods that are closer to their natural state. Organic and additive-free foods tend to be more expensive than regular foods, but they are a worthwhile investment if you want to lead a healthy diet. To protect your own and your family's health, we recommend incorporating organic, additive-free, and gluten-free foods as much as possible.
Use of alternative flours such as rice flour and soy flour
When following a gluten-free diet, it is very effective to use alternative flours such as rice flour and soy flour. These alternative flours can be used in place of wheat flour and are safe to eat because they do not contain gluten.
Rice flour is made from milled rice. There are many recipes using rice flour for bread, cakes, cookies, and more. Rice flour is also a healthier choice because it is lower in calories than wheat flour and rich in vitamins and minerals.
Soy flour is made from milled soybeans. Rich in protein and dietary fiber, soy flour is an essential ingredient in gluten-free cooking. Recipes using soy flour, such as bread, cookies, and fried chicken, are also popular.
There are also many other alternative flours, such as buckwheat flour, soybean flour, and almond flour. By making good use of these alternative flours, you can enrich your gluten-free diet.
Use of gluten-free processed foods such as bread and noodles
When following a gluten-free diet, it is very important to make good use of gluten-free processed foods such as bread and noodles. Gluten-free bread and noodles are made using alternative flours such as rice flour and soy flour instead of wheat flour.
Using these processed foods can broaden the scope of your meals. Gluten-free bread has a different texture and flavor than regular bread, but it can be used for toast, sandwiches, and more. Gluten-free pizza dough and hamburger buns are also available, making them easy to incorporate into your regular meals.
Gluten-free noodles can be used as a substitute for pasta, ramen, udon, etc. Made from rice flour, soy flour, potato starch, etc., gluten-free noodles have a chewy texture, making them a very satisfying meal.
However, gluten-free processed foods tend to be more expensive than regular processed foods. They may also contain a lot of additives and fats, so you need to be careful when choosing. We recommend choosing processed foods made with as few ingredients as possible.
There are many points to consider when choosing gluten-free foods. By checking the ingredients and additives, looking for gluten-free certification marks, prioritizing organic and additive-free products, and making good use of alternative flours and processed foods, you can lead a safer and healthier gluten-free diet.
Foods to avoid on a gluten-free diet
In order to live a gluten-free diet, it is important to avoid foods that contain gluten. However, gluten is deeply ingrained in our lives and is found in more foods and everyday products than you might imagine. Here we will explain in detail the foods that should be avoided on a gluten-free diet.
Grains such as wheat, barley, and rye
The foods you should avoid the most when living a gluten-free lifestyle are grains containing gluten, such as wheat, barley, and rye. These grains are used as the main ingredients in bread, pasta, noodles, and other foods, and are the main source of gluten.
Wheat is one of the most widely cultivated grains worldwide. Flour is used in a variety of foods, including bread, pasta, pizza, and cakes. Wheat is also used in fermented foods and beverages, such as soy sauce, beer, and whiskey. Barley is famous as an ingredient in beer, but it is also used in miso, barley tea, barley whiskey, malt extract, and more.
Barley, like wheat, contains gluten and should be avoided on a gluten-free diet. Rye is used in bread, crackers, cookies, and more. Rye bread is popular in Germany and Scandinavian countries. Rye also contains gluten, so it is one of the grains that should be avoided on a gluten-free diet.
Wheat products such as bread, pasta, and noodles
A gluten-free lifestyle requires avoiding wheat products such as bread, pasta, and noodles. These foods contain a lot of gluten because they use wheat flour as their main ingredient. Bread comes in many different types, including white bread, French bread, and rolls.
Hamburger and hot dog buns, pizza dough, etc. also use wheat flour. Gluten-free bread is made using alternative flours such as rice flour and soy flour. Pasta comes in a variety of shapes, including spaghetti, penne, and lasagna.
It is also used in dishes such as pasta sauces and gratins. Gluten-free pasta is made using alternative flours such as rice flour, corn flour, and quinoa. Noodles include udon, soba, ramen, and pasta.
These noodles contain a lot of gluten because they use wheat flour as their main ingredient. Gluten-free noodles are made using alternative flours such as rice flour, soy flour, and potato starch.
Condiments containing wheat, such as roux and dressings
When living a gluten-free lifestyle, you need to be careful with condiments that contain wheat, such as roux and dressings. These condiments are essential for adding flavor to dishes, but you need to be careful because they may contain gluten.
Roux is a paste-like seasoning used in dishes such as curry, stew, and gratin. It contains gluten because it is made by frying wheat flour in butter. Gluten-free roux is made using alternative flours such as rice flour, soy flour, and cornstarch.
Dressings are an essential seasoning for salads, but they can contain wheat. Creamy dressings, in particular, can contain wheat flour. Gluten-free dressings must be wheat-free.
Wheat may also be used in other condiments such as soy sauce, miso, oyster sauce, and Worcestershire sauce. When using these condiments, be sure to check the ingredients carefully and choose gluten-free varieties.
Cosmetics and other everyday items containing wheat-derived ingredients
When living a gluten-free lifestyle, you need to be careful not only with food, but also with cosmetics and everyday items. These products may contain wheat-derived ingredients, so be careful. Cosmetics such as shampoos, conditioners, body soaps, and facial cleansers may contain wheat-derived ingredients.
When using these products, be sure to check the ingredients carefully and choose gluten-free ones. Wheat-derived ingredients may be used in everyday products such as toothpaste, oral care products, tissue paper, and toilet paper.
When using these products, be sure to check the ingredients carefully and choose gluten-free products.The foods that should be avoided on a gluten-free lifestyle are diverse, including grains that contain gluten such as wheat, barley, and rye, wheat products such as bread, pasta, and noodles, condiments that contain wheat such as roux and dressings, cosmetics, and everyday items.
Avoiding these foods and products can help prevent gluten intake. However, it is difficult to completely eliminate gluten, so it is important to find a gluten-free diet that suits you.
summary
To follow a gluten-free diet, it is important to avoid foods containing gluten and incorporate alternative foods. Gluten-free grains such as rice, quinoa, amaranth, buckwheat, barnyard millet, and millet are all gluten-free options.
Vegetables, fruits, meat, fish, eggs, dairy products, nuts, and seeds are also essential ingredients for a gluten-free diet. When choosing condiments, snacks, and desserts, we recommend carefully checking the ingredients and choosing products that are certified gluten-free.
Prioritizing organic and additive-free products will also help you lead a safer and healthier diet.However, on a gluten-free lifestyle, there are many foods and products that should be avoided, such as grains containing gluten such as wheat, barley, and rye, wheat products such as bread, pasta, and noodles, condiments containing wheat such as roux and dressings, cosmetics, and everyday items.
It is important to avoid these and make use of alternative ingredients. A gluten-free diet may seem difficult at first. However, if you have the right knowledge and make sure to choose the right ingredients, you can enjoy a wide variety of delicious meals. Adopt a gluten-free diet at a pace that suits you and lead a healthy and fulfilling diet.
Gluten-free rice flour menus are available for purchase online at "Komeko's Palette"
If you're following a gluten-free diet, we recommend Komeko's Palette. Komeko's Palette is an online shop that offers healthy, safe, and delicious products that are completely additive-free, wheat-free (gluten-free), and refined sugar-free.
Palette's first priority is "completely additive-free." We do not use any food additives and create products that value the natural flavor and nutrition of the ingredients. Each product is carefully crafted so that it can be enjoyed safely by anyone, from children to the elderly. Secondly, we are committed to being "wheat-free (gluten-free)."
At Palette, we do not use any wheat in any of our products. We place great importance on creating products that can be safely consumed by people on a gluten-free diet or those with wheat allergies.
Instead of wheat, we use nutritious rice flour and other natural ingredients that are gentle on the body. We strive to create a moist texture and flavor that brings out the flavor of the ingredients, so that our wheat-free bread is still delicious.
Furthermore, Palette is committed to not using refined sugar. To avoid a sudden rise in blood sugar levels, they use natural sweeteners such as beet sugar and cane sugar, rather than highly refined refined sugar. The natural sweetness brings out the flavor of the ingredients themselves, creating a mellow and deep taste. We want to deliver sweets and foods that are not just sweet, but also healthy and can be enjoyed safely every day - with this desire in mind, we are committed to using a manufacturing method that does not use refined sugar.
Komeko's Palette hopes that everyone, whether they are gluten-sensitive or not, can enjoy the same delicious food at the same table. Please try our healthy and delicious gluten-free rice flour menu, which is completely additive-free, wheat-free, and refined sugar-free.
