Top 5 naturally gluten free and healthy starchy foods for your main meals

Updated: 28/9/2022

• Instagram
• Pinterest
• LinkedIn

Have you recently found out you actually need to avoid gluten? That could be a big change in your life, your diet and your shopping budget! A consultation with your registered dietitian is going to help you so much, especially if you have other health issues that affect your diet!

Can you enjoy starchy carbohydrates often without eating gluten?

Absolutely! Starch can still a part of a healthy balanced diet, unless your doctor or registered dietitian suggests something different!

Animal products, fruit and non- starch vegetables are naturally gluten free. However, without a variety of complex carbohydrates you may end up eating more animal products to feel full. That means you could accidentally increase your saturated fat intake a lot! Also, foods with starchy carbohydrates are often high in fibre, magnesium, vitamin B and other nutrients you totally need to keep in your diet. This is why keeping plant-based gluten free starchy carbohydrate foods is important for a balanced main meal!

Commercial gluten- free substitutes for pasta, bread, flour and snacks aren’t always a convient option for every day main meals.

• They can be more expensive.
• You need access to superstores or more expensive food halls to find a big variety of gluten free products
• Sometimes thety taste a bit different.
• Commercial gluten-free snacks should be consumed in moderation because they can be higher in sugar and fats.

Starchy vegetables and legumes are :

• naturally gluten free
• plant-based
• high in micronutrients,
• high in soluble and insoluble fibre that will keep you full for hours
• they contain starch!

Here are a few healthy and naturally gluten free starchy foods for delicious balanced meals!

1. Legumes

Legumes are rich in insoluble fibre, resistance starch (that’s fibre too!) and minerals. Since they high in protein, legume recipes are ideal to create gluten free and completely plant- based meals. Legumes are also a good source of iron. 80g (raw) count as 1 of your 5 a day!

2. Brown rice

Brown rice is high in magnesium, fibre and Vitamin B. Its carbohydrate content is almost pure starch! If you are trying to lose or maintain your weight, keep in mind that brown rice is more filling than white rice and higher in micronutrients as well!

3. Potatoes

Potatoes are a source of vitamin C and a great side dish for many meals. Potatoes can still be a healthy naturally gluten-free ingredient during your fitness journey. You can try steaming or cooking them in oil-free vegetable juice instead of frying them!

4. Butternut Squash

Butternut squash combines everything you need for a balanced meal. It’s a low calorie starchy vegetable and 1 of your 5 a day! It has plenty of fibre, vitamin A, C, E and folate. Its starch content is low comparing to potatoes but high comparing to non-starch vegetables. You can roast or boil and add plenty of soluble fibre and starch to your meals. A great ingredient to keep your immune system healthy and your dish naturally gluten free!

5. Parsnips

Parsnips look like carrots and are cooked like carrots.  They are starchy vegetables though and they actually taste more like potatoes! They are excellent soup and stew ingredients.

• Two tablespoons of boiled parsnips contain 10% of your recommended Vitamin C intake.
• Parsnips have very few calories but they have a high Glycaemic index (93). That’s important to keep in mind if you need to pay attention to your blood sugar levels!

Don’t forget about gluten-free oats and quinoa! Excellent starchy foods to enjoy for breakfast and in snacks without eating gluten. They could be added in your main meals too!

How many of these food you already eat frequently? Leave a comment below and feel free to link our share this post!

References