International Gluten Free Day: gluten free products, diet and benefits

1 month ago

Whether you are on a gluten-free diet or not, you should consider celebrating Gluten-Free International Day on January 13th. International Gluten-Free Day was first organized in 2014 to raise awareness of gluten-free diets. Although the gluten-free diet has become an extravagant eating habit, it is essential for those with celiac disease not to consume gluten, as it is an autoimmune disease that affects the small intestine when consuming gluten.

Gluten is a family of proteins that are generally found in wheat, barley, rye and spelled.

Its name comes from the Latin word for "glue", because it gives the flour obtained from these cereals a sticky consistency when mixed with water.

This glue-like property is what gives bread the ability to grow when it is baked and gives the bread that chewy and satisfying texture.

It is found in bread, but also in beer, pasta and various pastries. It can also be found in various sausages, in sauces and especially in soy sauce.

This is actually why it is difficult to avoid gluten.

How gluten works

The body considers gluten to be a foreign substance and does not understand that it is nutritious. Therefore, the gluten that reaches the intestine causes panic and the intestines react by sending antibodies to attack unknown substances.

This causes the immune system to go into a hyper alert state and will cause the body to attack its own tissues, thus damaging its own intestinal villi.

These villi are parts in the form of fingers that are located in the small intestine and that help a lot to absorb nutrients from food.

As a result, you are slowly losing all the nutrients in your diet that you normally need to be healthy.

The higher the gluten intolerance and the more untreated it is, the higher the risk of cancer, vitamin D deficiency, thyroid problems and miscarriage.

How gluten affects you

Most people can eat gluten-free foods without experiencing side effects. However, people with gluten intolerance or celiac disease have very unpleasant side effects, so they completely avoid this protein.

People with other disorders, such as wheat allergy and non-celiac gluten sensitivity, also frequently avoid gluten.

Apart from these allergies, there are 4 reasons why you should avoid gluten.

Celiac disease is becoming more common and many people do not have a concrete diagnosis. These include people who have an abnormal immune response to gluten, which means that they will experience severe bowel problems, malnutrition and a general condition.

Gluten sensitivity seems to be more common than the reports actually say.

Gluten can have negative effects even in people who are not sensitive to gluten because the body can have various side effects to this protein.

There are several brain disorders that are associated with gluten such as autism, schizophrenia and epilepsy. Patients may experience relief from these symptoms as a result of following gluten-free diets.

Gluten Free Diet

The gluten-free diet is currently the only effective therapy that will guarantee people with a very good state of digestive health, which is characterized by the disappearance of clinical symptoms and ensures the normalization of test results, while restoring the normal structure of the intestinal mucosa.

The therapy is helped by the existence of a large list of products for people with celiac disease, including bread, pasta, pizza dough, biscuits and gluten-free flour.

In order to be much easier to identify, the products have the symbol of a cut ear of wheat, this being a brand that has the role of guaranteeing the absence of gluten.

From the moment the European Union issued the recent directive on the labeling and identification of foods considered at risk, it has been much easier to implement this diet. The special directive requires food producers to declare the presence of gluten in their products even when we are talking about a small amount of gluten.

Very often the deliberate and involuntary swallowing of small amounts of gluten does not cause immediate irritation but is dangerous in the long run and very long due to the risk of persistent intestinal inflammation.

That is why it is important to pay attention to all aspects, throughout the diet. However, it is important that you do not end up with a gluten phobia or excessive dietary anxiety.

Gluten Free Food List

There are many gluten-free, healthy and delicious foods that are allowed in the gluten-free diet. Here is a list of foods you can use with confidence:

  • Beans, seeds, hazelnuts and lentils
  • Fresh eggs
  • Fresh fish and poultry but not cooked as snails, marinade or breadcrumbs
  • Fruits and vegetables
  • Most dairy products

It is very important to avoid products that have been industrially processed or that are mixed with certain ingredients that contain gluten, preservatives and additives.

  • Corn and corn
  • Amaranth
  • Buckwheat
  • Flaxseed
  • Gluten-free flour from soybeans, corn, rice, potatoes, lupins, beans;
  • Rice pasta, buckwheat, flour, peas, lentils, beans
  • Quinoa
  • Rice
  • Tapioca (read more about tapioca)
  • Soy
  • Sorghum

Gluten-free foods in the diet

It is recommended to avoid all foods that contain gluten. Thus, the following is on the list of prohibited foods:

  • Barley - malt, malt flavor and malt vinegar are generally made from barley
  • Triticale which is actually a hybrid between wheat and rye
  • Wheat - it is recommended to avoid wheat and this is basically the biggest challenge because all wheat products are many. There are countless types of wheat flour on store shelves - plain flour, bromine flour, enriched flour, phosphate flour, for growing, etc. There are also other types of wheat products to avoid: durum wheat flour, semolina, spelled flour or graham flour.
  • It is recommended to avoid all flour products that have not passed on without gluten.

There are some grains, such as oats, that can be contaminated with wheat during the industrial processing stage or during production. For this reason, it is recommended to avoid oats, except when the products are labeled as gluten-free.

In addition, it is recommended to pay close attention to products that contain gluten indirectly such as:

  • Food additives such as malt flavor, processed starch foods and others
  • Medicines and vitamins that use gluten as a binder
  • There is also gluten contamination

Contamination can occur when gluten-free foods come in contact with gluten-free foods. This is generally the case at the production stage, for example, when the same manufacturing equipment is used for a large number of foods, including gluten-free and gluten-free.

There are also labels that say it may contain traces of gluten, but this form of warning is often optional.

Foods may even be labeled gluten-free. If a product has such a mention, it means that it complies with the norms imposed by the National Institute of Public Health. The important condition is that the product contains less than one-20th per million gluten concentrations.

If the product says no wheat, it may contain gluten.

It is recommended to read the entire list of ingredients for extra safety and if you are not convinced ask the seller for details.

Contamination can also occur at home

If you use the same toaster for normal and gluten-free bread, there is a source of contamination. We recommend that you think about the steps that are necessary to prevent contamination at home, at work or at school.

Be careful when dining at the restaurant. Ask if there are any gluten-free products and if they are cooked separately from gluten-free products so that you can effectively avoid contamination.

If you inadvertently consume a product that contains gluten, it is very likely that you will have stomach pain and diarrhea. There are people who have no symptoms, but that does not mean that the small intestine is not affected.

Even traces of gluten in food can be harmful no matter how visible the symptoms are. If you suffer from celiac disease and do not follow a completely gluten-free diet, you can have serious complications over time and even bowel cancer can set in.

Benefits of a gluten-free diet

The onset of this diet is generally associated with the rapid disappearance of clinical symptoms. Antibody tests are normalized and the normal structure of the intestinal mucosa is restored.

In people with typical symptoms, the effects of this diet are remarkable: in just a few days they will see a great improvement in their mood and appetite, which will be closely followed by the relief of diarrheal symptoms and the resumption of nutritional absorption.

Metabolic conditions such as osteoporosis and anemia caused by iron deficiency tend to resolve gradually.

In addition, adopting a gluten-free diet in the early stages of the disease reduces the risk of long-term complications, but does not completely rule out the possibility of autoimmune hormonal disorders that are associated with celiac disease. They can be autoimmune thyroiditis, a disease that often occurs in women during puberty.

Other benefits of a gluten-free diet include reduced inflammation, fewer processed foods, improved overall health, reduced risk of illness, and the consumption of whole grains.

A gluten-free diet will bring major beneficial effects to the health of anyone trying it. You don't have to be gluten intolerant or have celiac disease to quit your diet.

How to effectively eliminate gluten from your diet

To get rid of gluten quickly and effectively from your diet, follow the steps below, and the gluten-free diet will no longer be so complicated:

Buy products online only - One of the easiest ways to eliminate gluten from your diet is to find an online store that will provide you with the entire section of gluten-free foods. This way you can avoid the confusion on the shelves and you don't have to waste much time reading the labels on the products. You can be sure that this way you will find everything you need in one place.

Create the reflex to read the labels - if you still go to a store and want to buy food from there, read all the labels on the products and always learn to do that. You will find out if a particular product contains gluten or if it can be bought without worries.

Replace all foods that contain gluten from your diet - if you have a gluten intolerance, it should not stop you from eating cereals, pasta and bread when you like. You can replace them with pasta, cereals, bread and other similar products that do not contain gluten and which are especially in stores that have organic products.

Remember that many foods are gluten-free - for example, fresh fruits and vegetables, meat, even fish, eggs, cheese and other similar dairy products are not gluten-free, so you can include them as staple foods in your diet.

What are the alcoholic beverages you can consume? Cider, liqueur, wine and spirits do not contain gluten, but beer is not at all a gluten-free diet drink.

Avoid contaminating food when you have celiac disease or severe gluten intolerance. Use separate dishes for more food and wash food containers carefully.

We even recommend that you avoid cereals that you normally know should not contain gluten if this is not on the label.

If the label states that the products do not contain gluten, there is a good chance that they have been processed and packaged in special lines only for these products.

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Post quarantine look

1 year ago
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@Marina That is so me!

How many times have you heard that if you're on a diet, you don't have to eat anything after 6:00? So be it? The most deceptive rules of diets, written by Bemorepanda.


So give up the harmful tricks and follow some golden rules that will surely be beneficial for your body.


1. High-fat foods add extra pounds to the scales


Fake! It depends on the type of fat consumed. Fats in chips, cookies and oily foods increase cholesterol levels and, with it, the risk of more diseases. Good fats, however, those taken from nuts, avocado or salmon, for example, protect your heart and greatly improve your health. Consumed in a healthy lifestyle, these fats prevent you from gaining weight.


2. Avoid snacks between meals


Fake! Small portions, consumed between meals, are the best way to overcome hunger. All you have to do is reduce your portions and opt for healthy foods. Walnuts, fruits and natural yogurts will provide you with energy for a whole day.


3. All calories are the same


Fake! The type of calories and their quality can influence the effect on the body. Food gives rise to various reactions in our bodies, so the type of food is an extremely important factor in the diet. For example, the 50 calories in an apple can give rise to completely different reactions from those in a cake. Nutrient-free calories - empty calories - are found, for example, in french fries.


4. Give up carbs


Fake! Carbohydrate studies are often misinterpreted. Indeed, if consumed in excess, refined carbohydrates (white bread and white rice) can cause weight gain over time and increase the risk of cardiovascular disease. But there is no evidence that those healthy carbohydrates from whole grains, fruits and vegetables would affect health or influence weight gain.


5. Consume as much protein as possible

Fake! A diet based on high protein intake will not have spectacular results. In addition, she is not healthy. The body needs three macronutrients: protein, carbohydrates and fats. Focusing exclusively on protein is pointless. Not only will you drain your body of fiber and other antioxidants found in healthy carbohydrates - whole grains, fruits and vegetables - but there is also the risk of including too much fat in your diet, thus raising your cholesterol and triglyceride levels.


6. Remove gluten from the diet


Fake! There is no evidence that gluten is a fattening ingredient. The danger is excessive consumption of refined grains - foods made from white flour or other refined grains. Moreover, removing gluten from the diet means a deficiency of fiber, iron, vitamin B12 and magnesium.


7. You burn more calories if you exercise on an empty stomach


Fake! Skipping the table before exercise can cause massive loss of muscle mass. Before you start exercising, eat a sweet fruit - banana, peach, mango. Contrary to appearances, a square of dark chocolate is recommended before going to the gym. It will increase your energy considerably!


8. Skip breakfast to be able to consume more calories for lunch and dinner


Fake! The tendency is to increase calorie intake at lunch and in the evening, when the body's activity begins to decrease. In most cases, excessive consumption is installed in the late hours, due to the low calories in the morning portion. In fact, the most spectacular weight loss was recorded in subjects who ate a hearty but healthy breakfast.


9. Eat the egg white, throw the yolk


Fake! According to recent studies, egg yolk ensures the increase of good cholesterol. Compared to egg white, which provides only protein, egg yolk contains carotenoids, essential fatty acids, vitamins A, E, D, K. In other words, eggs are the perfect food. However, limit consumption to a maximum of 4 per week.


10. You burn more calories if you eat raw food


Fake! Although many foods are healthier when eaten raw, this does not have to be the rule in all cases. Many studies show that when cooked, food changes its nutritional values.


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Balance is the keyword when you want to have a harmonious body and a weight according to the height, age, and conformation of the body. The image matters to each of us, so we often hear around many people who are concerned about physical appearance and want to give up the pounds gained over time for various reasons. Bemorepanda is here to help you.


Diet is the first word that appears on everyone's lips, but a healthy approach involves in addition to changing the diet, both exercise and the unmissable dose of ambition of a mind determined to achieve the expected results.


An enviable body is obtained with a lot of work, sacrifices on all levels (physical, economic, and mental), and last but not least with specific recommendations from a nutritionist.


Although many people who want to get rid of unwanted weight consider that they have all the information at hand, they forget that it must be adapted and customized after the specialist has a set of analyzes in front of them. Moreover, whether it is weight loss supplements for burning fat, reducing appetite, detoxification products, and anti-cellulite, they should be consumed according to precise instructions and advice from your doctor.


Any weight loss regimen needs a time when the metabolism gets used to the new rhythm and starts working according to the new set parameters. The body must adapt to the lifestyle (because any diet must be assumed and adopted as a lifestyle, at least for a while) and react to external and internal stimuli.


It is a well-known fact that the online environment and not only abounds in diets and weight loss recipes that are more or less interesting or miraculous. But to give you an idea of ​​which diet suits your lifestyle and metabolism, here is a list of the most popular:



1. Diet Rina

2. The Danish Diet

3. Dukan Diet

4. Dissociated Diet

5. The Indian Diet

6. Ketogenic Diet

7. Ballerina Diet

8. The Montignac Diet

9. Japanese diet

10. Lightning Diet



1.The Rina Diet

Created by an American athlete, the Rina diet comes from the family of dissociated diets and is based on the idea that our body processes and metabolizes at a different rate both carbohydrates and proteins and fiber. Therefore, it combines certain types of foods to lose weight and helps improve the metabolic rate.


Dissociated diets promise easier digestion, so the Rina diet successfully falls into this category.



  • The Rina diet lasts 90 days, during which time several cycles of 4 days of the dissociated diet are adopted.
  • The 4 types of foods allowed in the diet are: protein, carbohydrates, starch, and vitamins
  • Every day, 3 essential principles must be observed: purification, ingestion, and digestion (respecting the dissociated menus)
  • Meals are taken at equal intervals, the last meal of the day taking place before 19:00, snacks between meals, sweets, fries, fast and semi-prepared food, and carbonated drinks are excluded.
  • It has been approved by several nutritionists and cardiologists and named as one of the healthiest
  • It is easy to keep in comparison with other diets, it is balanced in terms of nutritional principles, and last but not least, it respects the rules of a healthy lifestyle.
  • The body does not starve, takes in the necessary intake of carbohydrates, proteins, and vitamins, and adipose tissue is significantly reduced


Danish diet

It works according to principles that are based on changing the eating style, it is quite strict for the body, so it is important to know both the benefits and advantages before you start it.



  • It is also known that the diet is also known as a diet that modifies the metabolism and has an effect for 2 years after it has ended (it can be repeated only after 2 years)
  • It lasts 2 weeks, during which time the diet is followed exactly according to the recommended indications
  • The diet consists of reducing carbohydrates and fats in the diet
  • There are 3 meals a day at the same time (09:00 - breakfast, 14:00 - lunch, maximum 18:00 - dinner)
  • The diet allows the external intake of vitamins and minerals to prevent nutrient deficiency
  • It is recommended to consume at least 2-3 liters of water per day
  • Being a rather restrictive and nutrient-poor diet, it weakens the immune system and increases the risk of disease (diseases of the kidneys and digestive tract can occur).
  • Some people may experience drowsiness, lack of concentration, and nervousness


Dukan diet

Invented by the French doctor Pierre Dukan, it is designed in a way that favors the consumption of proteins at the expense of lipids and carbohydrates. We are talking about a protein type diet, but at the same time, it is a low-calorie diet.


In this way, the body is forced to use its fat reserves for the muscles to function.


As such:

  • It is based on a series of principles and 4 important phases (phase 1- attack, phase 2- cruise, phase 3 - consolidation, phase 4 - stabilization)
  • The diet approaches weight loss differently, so it is no longer counting calories, but proteins.
  • It is an effective diet, but it needs a lot of patience and attention following the principles on which it is based
  • The diet excludes fats and carbohydrates but is a diet rich in protein, but in the long run, there can be side effects
  • Because it eliminates many categories of food, the body can reach nutritional deficiencies and even anemia


Dissociated Diet

This diet is one of the most popular and popular weight-loss diets. It works according to an extremely correct principle, namely that: it is not the food that makes you fat, but their combination.



  • The diet works according to principles that involve a diet divided into food groups
  • It is quite easy to follow and very important, it does not involve starvation
  • There are several types of dissociated diet (depending on days, meals, or periods), and each can be approached depending on lifestyle and preferences.
  • There are 3 meals a day (dinner no later than 19:00), no snacks, semi-prepared products, sweets, or fried foods
  • Foods from different groups should NOT be combined
  • Do not drink water during the meal
  • It is forbidden to consume alcohol and caffeine


Indian diet

This diet is a vegetarian one, which besides weight loss also helps to maintain the body in optimal parameters. Besides the fact that this diet is extremely healthy, it is also one of the best known in the world.



  • The diet encourages the consumption of fruits and vegetables, to obtain the necessary vitamins and minerals, without endangering health.
  • Vegetables can be eaten naturally, steamed, grilled, or cooked
  • Fruit juices are allowed after the first week
  • It is the best and indicated method of detoxifying the body (way to eliminate toxins accumulated in the body)
  • The Indian diet also encourages the consumption of foods rich in fiber, respectively water to eliminate toxins regularly.
  • Besides the exceptional energy and tone, the appearance of the skin is extremely healthy and bright



Ketogenic Diet

This diet works according to rule 60/30/10, in which the food consumed must contain: 60% fat, 30% protein, and carbohydrates up to 10%. Following the "lose weight by eating" principle, the keto diet is approached and promoted by performance athletes.


More than that:

  • This diet has two stages: the attack and the maintenance
  • Meat, dairy, and egg proteins, fats from oils and seeds, and carbohydrates from fruits and vegetables are allowed.
  • Because the calorie intake is high, the diet allows and encourages intense physical effort
  • An additional intake of multivitamins and minerals is indicated in the ketogenic diet
  • It is a diet with neuroprotective properties, which improves glucose levels in the body (especially in diabetics), significantly reducing the feeling of hunger.
  • It is forbidden to consume cereals, alcohol, sweets, and salt


Ballerina Diet

It is an extremely restrictive diet that is not recommended for people suffering from anemia or other kidney diseases. Besides ambition and a lot of determination, the ballerina diet is based on good organization, physical exercises, but also a specific diet.


What you need to remember:

  • Before starting the regimen, it is advisable to perform a complete set of analyzes
  • The diet is based on high protein content and as few calories as possible
  • The percentages of food are divided according to the following scheme: 55% carbohydrates, 20% lean meat proteins, and 25% healthy fats
  • For truly remarkable effects, specialists even recommend halving the portions
  • The ballerina diet is kept for a maximum of two weeks a year, and then the body must be maintained with a balanced diet and healthy exercise.
  • Drink water before meals 30 minutes and after meals, one hour apart
  • The consumption of sugar and salt is excluded


Montignac diet

This method is recommended for people who want effective and sustainable results and who understand this approach as one of changing eating habits.


Having French cuisine as a source of inspiration, the Montignac diet is extremely functional if its basic principles are understood and followed:


  • Like other diets, it has two important phases: the first, which involves eating foods with a low glycemic index, and the second, is based on maintaining the results from the initial stage and transforming the principles that gave results in a way of life
  • The diet has two options for combining foods, ideally: proteins and lipids, respectively carbohydrates and fiber
  • Diet encourages the consumption of fruits and vegetables (significant intake of fiber, minerals, and vitamins)
  • Unfortunately, due to limited carbohydrate intake, some people may experience headaches, dizziness, and fatigue.
  • Some experts consider this diet low in calories, so weight loss results are variable


Japanese diet

It is based on rice, does not necessarily require food to be cooked, and besides, it does not pose any health hazard.


Some useful information:

  • The diet is also based on the consumption of fruits, vegetables, and a lot of fish, but the portions must be in small quantities and enjoyed slowly (therefore, in this diet the volume of portions counts and influences the entire course of the weight loss process).
  • It is a simple diet to follow (for 3 days) because it is based on healthy nutrients and low-calorie foods.
  • Because the yo-yo effect (recovery or doubling of lost weight) is very likely, short diets are not extremely well seen by specialists, as such they are not always recommended.
  • Tea consumption is indicated (they fight constipation, detoxify the body, soothe irritated skin and strengthen the immune system)
  • Prohibited foods: fast food, sweets, carbonated drinks, fats, fried foods, bananas, grapes



Lightning Diet

Even if the results appear immediately, this diet is not recommended by specialists.

  • This diet is drastic and involves (3 days) only consumption: water on the first day, fruit the next day, and vegetables on the third day
  • It has a detoxifying action, therefore it helps eliminate excess water and toxins from the body
  • The results are not lasting, causing many repercussions on the body
  • It is forbidden for people with anemia, liver and kidney disease


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Love yourself.🥰

2 years ago
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