By Erin Schanke

On top of the millions of people diagnosed with Celiac Disease, millions of others have chosen to go gluten-free due to either a minor sensitivity to gluten or simply as a lifestyle choice.

What many people fail to realize, however, is that removing gluten from our diet can also result in removing essential nutrients along with it.

Below are some of the most commonly lacking nutrients in a gluten-free diet, paired with simple solutions for working them back into your daily regimen.

Iron

Why it’s important: Iron carries oxygen from our lungs throughout our bodies and helps our muscles store and use oxygen. As such, a deficiency in iron can contribute to the experience of extreme fatigue.

How to work it into your gluten-free diet: Look for whole grains and leafy greens.

  • Whole grains such as quinoa or amaranth – Many people who go gluten-free swear off all grains, when in fact many whole grains are naturally gluten-free, and promote a healthy heart, too!
  • Dark leafy greens like spinach, broccoli and swiss chard – Steam these for a healthy and tasty side dish at dinner time.

Calcium

Why it’s important: Calcium and exercise are the keys to building strong bones and reducing the risk of osteoporosis later in life.

How to work it into your gluten-free diet: Say cheese and rediscover nuts.

  • Parmesan cheese – Sprinkle a little Pecorino Romano on top of your salad for added calcium.
  • Almonds and sesame seeds – Grab a handful to snack on between meals or look for naturally gluten-free snacks such as KIND Bars containing almonds.

Vitamin B-12

Why it’s important: B-12 is not produced by our bodies, making it critical that we get significant amounts of it from our food. Both our white blood cells and our red blood cells require B-12 in order to function, and B-12 plays a key role in converting carbohydrates from food into energy our bodies can use.

How to work it into your gluten-free diet: Revisit the incredible, edible egg.

  • Eggs – Scramble a few eggs in the morning for breakfast or prepare a couple of hard boiled eggs in a baggy for an on-the-go snack.
  • Yogurt – Kick start your morning with Greek Chobani Yogurt, which is also a great source of protein.

Erin Schanke is a member of the Kind team, the “not-only-for-profit” maker of all-natural, gluten-free fruit and nut bars.

Collin Kelley is the executive editor of Atlanta Intown, Georgia Voice, and the Rough Draft newsletter. He has been a journalist for nearly four decades and is also an award-winning poet and novelist.

2 replies on “Gluten-Free, Not Nutrient Free”

  1. Thank you Erin for this very important article. I’d like to introduce a new company in Atlanta, Georgia: Gluvana Gluten-Free Foods. Gluvana is the maker of whole grain gluten-free baking, cooking and batter mixes that taste delicious and are easy to use. As one of the only gluten-free companies qualified to carry the Whole Grain Council’s whole grain stamp on our products, Gluvana aims to change the game in the gluten-free marketplace by refusing to sacrifice balance nutrition and great taste in gluten-free eating. Visit http://www.gluvana.com to learn more and order product.

  2. Thank you Erin for this very important article. I’d like to introduce a new company in Atlanta, Georgia: Gluvana Gluten-Free Foods. Gluvana is the maker of whole grain gluten-free baking, cooking and batter mixes that taste delicious and are easy to use. As one of the only gluten-free companies qualified to carry the Whole Grain Council’s whole grain stamp on our products, Gluvana aims to change the game in the gluten-free marketplace by refusing to sacrifice balance nutrition and great taste in gluten-free eating. Visit http://www.gluvana.com to learn more and order product.

Comments are closed.