What is grain-free? Explaining the difference between gluten-free and grain-free, as well as the benefits and examples of meals.
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Table of Contents ・What is grain-free? |
Recently, more and more people are becoming interested in healthy eating. Among them, a new diet called “grain-free” is gaining attention. This approach, which aims to create a gentler, more natural diet by limiting grains, is gaining support for its ease of incorporation into everyday life.
This article provides a comprehensive overview of the basic characteristics and benefits of a grain-free diet, as well as examples of meals that can be incorporated into your daily routine. We also discuss important considerations for dieting and recommend grain-free products, so please refer to this article for guidance.
What is grain-free?
“Grain-free” refers to a diet that limits the consumption of grains such as rice, wheat, and corn. This includes whole grains such as quinoa, millet, and bulgur. Since grains are commonly used in everyday foods such as bread, pasta, and cereal, adopting a grain-free diet can lead to changes in food choices.
Many people in Japan may have seen the term “grain-free” on pet food labels. However, in Europe and the United States, it is also gaining attention as a dietary trend for humans and is becoming increasingly popular among people who are conscious of their health and beauty.
There are various reasons for limiting grain consumption, but the main reasons are health concerns such as “reducing the burden on digestion” and “preventing allergies.” However, this does not mean that grains themselves are bad. Rather, it is simply one option among many that can be chosen based on lifestyle and physical constitution.
・Difference from gluten-free
A term often confused with “grain-free” is “gluten-free,” but the two are different diets. Gluten-free refers to avoiding gluten, a protein found in wheat, barley, rye, and other grains.
On the other hand, grain-free diets avoid all grains. In addition to wheat, barley, and rye, they also exclude rice, corn, quinoa, bulgur, and other grains, resulting in a more extensive restriction.
Gluten-free diets are essential for people with celiac disease or gluten sensitivity, while grain-free diets tend to be chosen by people who want to reduce their digestive burden or limit their sugar intake.
For example, gluten-free diets allow rice and corn, but grain-free diets require avoiding these as well. It is important to understand the characteristics of each and choose the method that suits you best.
・What are the benefits of grain-free food?
The health benefits of a grain-free diet have not yet been scientifically proven. However, several indirect benefits have been reported among practitioners. These are described in detail below.
・Increased intake of meat, fish, vegetables, and fruits
When practicing a grain-free diet, you avoid staple foods such as rice, bread, and pasta, which naturally leads to increased opportunities to incorporate other foods into your diet. Instead, you choose foods such as meat, fish, vegetables, and fruits. These foods are high in nutritional density per calorie and help improve the quality of your diet.
For example, simple meals such as salad and boiled eggs for breakfast and grilled chicken and vegetables for lunch are popular. Processed foods and snacks often contain wheat flour and cornstarch, so avoiding these foods is also becoming a trend in order to improve the content of snacks.
These changes in eating habits have led to greater awareness of food choices, making it easier to achieve a nutritionally balanced diet. However, it cannot be said that “eating more will necessarily lead to better health.” It is important to maintain a balanced diet within a range that can be sustained without undue effort.
・May improve digestive problems
Incorporating grain-free foods into your diet may improve digestive problems for some people. This is related to a reduction in the intake of sugars called FODMAPs, which are found in grains. FODMAPs are a group of sugars that are difficult to absorb in the small intestine and are easily fermented in the large intestine. Consuming large amounts of FODMAPs can cause symptoms such as abdominal bloating, gas, and diarrhea.
Some patients with irritable bowel syndrome (IBS) have reported that their symptoms were alleviated by limiting their intake of FODMAPs. Since grains contain high levels of FODMAPs, eliminating them from the diet naturally reduces intake, which is expected to improve intestinal health.
However, these effects do not apply to everyone and vary depending on symptoms and physical constitution. It is advisable to consult a doctor or nutritionist before putting these practices into action.
・Blood sugar levels become more stable
Carbohydrates, which are abundant in grains, tend to cause rapid spikes in blood sugar levels. By adopting a grain-free diet, carbohydrate intake is naturally reduced, which may help prevent sudden fluctuations in blood sugar levels, also known as blood sugar spikes.
Instead, switching to a diet centered on meat, fish, and vegetables will help you reduce your sugar intake while still eating nutritious meals. This will help stabilize your blood sugar levels, reduce fatigue, improve concentration, and lower your risk of diabetes.
However, there is no clear medical evidence to support this, so it is important to note that it is merely a tendency toward greater stability. This information may also be useful for those who monitor their blood sugar levels as part of their diet management.
・People who should go grain-free
Grain-free diets are not suitable for everyone, but they can be an effective option for people with certain physical conditions or symptoms. For example, people with celiac disease or wheat allergies may experience improved health by avoiding grains.
In addition, for people who experience discomfort after consuming gluten but do not have a clear diagnosis, such as non-celiac gluten sensitivity (NCGS), a grain-free diet is also an option. Furthermore, for those who experience digestive symptoms such as abdominal pain, diarrhea, or bloating after eating, there are cases where a temporary grain-free diet is tried as part of the process of identifying the cause.
This approach is called an “elimination diet,” and it involves excluding certain foods for a set period of time while recording changes in your physical condition. By keeping a diary or using an app to record your diet and physical changes, you may discover helpful tips for finding a diet that works for you. However, a grain-free diet is not effective for everyone. When considering this approach, it is important to consult with a doctor or nutritionist to find a method that suits your individual needs.
・Examples of grain-free meals
In a grain-free diet, the basic ingredients are meat, fish, eggs, vegetables, fruits, beans, nuts, and vermicelli. As alternatives to staple foods, you can also use cauliflower rice, mashed potatoes, potatoes, and konjac noodles.
You don't have to replace everything at once. It's a good idea to start by incorporating changes into some meals, such as breakfast or snacks. Adding protein and vegetables that are filling instead of staple foods will help you feel more satisfied.
At first, you may be confused about what to eat, but the key is to take it slowly and get used to it. Recommended snacks include roasted nuts, fruit, and cheese.
Here are some examples of grain-free meals divided into breakfast, lunch, and dinner.
【Example of breakfast】
Here are some examples of grain-free breakfast options that are easy to incorporate into your diet.
Sample menu
● fried egg (or scrambled eggs)）
● Avocado, tomato, and cucumber salad
● roasted mixed nuts
● black coffee or tea
Recommended as a substitute for staple foods：
● potato galette
● mashed potatoes
These are appealing because they are simple to prepare and easy to incorporate into your morning routine. Getting plenty of protein and fiber helps you stay focused and energized throughout the morning. The appeal of grain-free breakfasts is that they are easy to continue even when you are busy.
【Example of lunch】
Here are some satisfying lunch menus that don't require staple foods.
Sample menu
●Herb-grilled chicken thighs
● Grilled assorted vegetables (bell peppers, zucchini, broccoli, etc.)● Cauliflower rice● Water or sparkling water
How to make cauliflower rice 1. Roughly chop the cauliflower and mince it in a food processor. 2. Heat oil in a frying pan, sprinkle with a little salt, and stir fry. 3. Stir fry until lightly browned, and it's done.
Herbs and spices can be used to season chicken and vegetables, making them more enjoyable to eat. Cauliflower rice has a light texture but is filling when chewed thoroughly. It is recommended for those who want to avoid feeling heavy after lunch and maintain their work efficiency.
【Example of dinner】
Introducing grain-free menus you can enjoy at the end of the day.
Sample menu
● Salmon meunière (substitute almond flour)
● Vegetable soup with coconut milk (pumpkin, onion, carrot, etc.)
● Caprese with tomato and mozzarella cheese ● Water or wine (drink in moderation)
Key points for cooking
● Using almond flour instead of wheat flour results in a fragrant and flavorful finish.
● Adding coconut milk to the soup makes it more satisfying.
Even if you are on a restricted diet, you can enjoy these dishes, which are colorful and uplifting. Drink alcohol in moderation and balance your meal with water or sparkling water.
Points to note when following a grain-free diet
It is important to incorporate a grain-free diet into your lifestyle in a way that suits your body without forcing yourself. Depending on your constitution, you may not feel the effects immediately, and there are several points to keep in mind when continuing the diet. Below, we will introduce some key points to keep in mind when practicing a grain-free diet.
・Diet restrictions can be stressful.
Grains are used in many everyday dishes, so completely eliminating them can be psychologically and socially difficult. For example, you may feel stressed when eating out or with friends and family because your choices are limited. In addition, care must be taken to ensure adequate nutrition during certain stages of life, such as during pregnancy and childhood growth.
It is effective to start by incorporating just part of a meal, such as breakfast, without pushing yourself too hard. By gaining the understanding of those around you and making adjustments that are easy for you to stick with, you can reduce stress while putting this into practice. Keep in mind that meals are an important factor not only for physical health but also for mental balance.
・Be careful not to lack nutrients.
Grain-free diets tend to be deficient in nutrients such as B vitamins, iron, magnesium, zinc, and dietary fiber, which are abundant in grains. To compensate for these nutrients, it is important to actively incorporate vegetables, legumes, nuts, seeds, and seaweed into your diet.
Women and the elderly are particularly susceptible to nutritional deficiencies, so it is important to pay attention to food selection and meal planning. Even when using supplements, prioritize obtaining nutrients from natural foods first.
If you find it difficult to make a decision on your own, it is best to consult a doctor or nutritionist. With the right knowledge, you can safely and healthily continue a grain-free diet.
NATUVIEW Grain-Free Keto Food Blend
When trying a grain-free diet, you can rely on NATUVIEW, a brand specializing in keto foods. NATUVIEW offers keto bread made without any grains and with low sugar content. It is easy for beginners who want to cut down on grains but are unsure of what to eat, and it combines delicious taste with convenience.
In addition, a pancake mix is scheduled to go on sale in the near future, which is expected to further expand the variety of meals available.
Summary
Grain-free is a diet that reduces the burden on the body by limiting grains and revising nutritional balance. Understanding the differences between grain-free and gluten-free diets, their expected benefits, specific examples, and precautions will make it easier to incorporate into your lifestyle.
While suitability may vary depending on your body type and goals, we recommend starting with breakfast and trying it out at a pace that feels comfortable for you.
At NATUVIEW, we offer a wide selection of low-sugar, body-friendly sweets. If you're looking to enjoy sweet treats while prioritizing your health, be sure to check out our product lineup.
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