In terms of diet, gluten-free and plant-based diets are the two which have become immensely popular in recent times. Apart from medical necessities, people, in general, are opting for gluten-free or plant-based diets.
It is because they believe these diets are a great help to better their health. Especially for those adopting the vegan lifestyle, plant-based food comprises the majority of their eating regime.
But is going gluten-free the same as adopting a plant-based diet? Or are there different implications of both leading to the debate of Gluten-free vs. Plant-based?
Well, since both these diets have become extremely popular, so has the debate of Gluten-free vs. Plant-based.
Which one do you think is better? If you do not know which side to take, let us understand the implications of both.
Gluten-Free Vs. Plant-Based
When we put up the gluten-free diet for the argument against the plant-based diet, it only leads to the debate of gluten-free vs. plant-based to be even more confusing. But they both differ from each other in many ways.
While going gluten-free maybe by a medical necessity, adopting plant-based food is mostly by choice. It does not mean choosing to consume gluten-free food is not an option.
Of course, even a gluten-free lifestyle may be a choice, but it generally is not advised if a person is not gluten sensitive or does not have celiac disease.
So, what sets the two diets apart from each other? And, which one takes the crown in the debate of gluten-free vs. plant-based diet? Here is how they differ from each other.
A Gluten-free Diet
The gluten-free diet's main intention is to help the two very rampant medical conditions in specific individuals. A lot of people are starting to find themselves affected by gluten.
It is either because they develop celiac disease or have gluten sensitivity. So, adopting a gluten-free diet is the closest remedy for keeping themselves free from gluten's adverse effects.
But the gluten-free diet is not restricted to only those having some medical necessity.
- People who wish to see an overall betterment in health or lose extra weight may also go for the gluten-free diet.
- It is one of the main reasons why most celebrities and nutritionists recommend it so highly.
- A gluten-free diet is one of the most popular ones for weight loss, similar to the keto diet.
When it is not a medical necessity, it is best to consult your doctor or nutritionist first.
- The significant difference between following a plant-based diet and a gluten-free diet is that you can eat anything in a gluten-free diet as long as it does not have gluten.
- You may also eat meat and dairy.
- However, in a plant-based diet, your dietary requirements are restricted to only food that comes from plants.
- Veganism is what follows the plant-based approach. One cannot have any food products coming from animals, that includes meat and dairy.
Going Gluten-Free – Side Effects
If you have long been planning to adopt a particular diet for weight loss and are considering gluten-free, there are some things you should know.
While a gluten-free diet works perfectly well with all other diet forms, it has its drawbacks.
If you have always been someone who never seems to have enough nutrient content in your body, you might want to reconsider. In gluten-free food, the nutrient content from grains like wheat, rye, and barley no longer exists.
Thus, your body remains devoid of many natural nutrients and necessary vitamins. However, if you take supplements to balance out this nutrient loss, you can indeed work with a gluten-free diet.
Taking nutrient supplements will make up for all the natural ones that your body will now be missing.
For anyone who has never eaten a gluten-free diet, the routine may seem to be overwhelming.
Sticking to a particular diet regime has its drawbacks as well as pros. One drawback, for instance, is that you may not readily get gluten-free food in the market like regular foods.
However, with the increasing demands, more vendors and manufacturers have started making gluten-free alternatives. But you always need to check the labels of whatever food you buy to ensure that it is indeed gluten-free.
How To Go Gluten-Free?
So how do you stick to this diet without giving up?
Well, surprisingly, the gluten-free diet has a lot of variety in terms of gluten-free recipes. With the rising needs, chefs have curated super delicious recipes with gluten-free food.
So even if you do not readily find ready-made food or food items in the market, you can cook some on your own! I suggest you do since it is a healthier choice than any packaged foods are.
Although you cannot continue eating the majorly wheat or grain-based foods, you can find substitutes for them. For example, there are many options for gluten-free pizzas, bread, pastries, desserts, pasta, and much more.
If you compare your gluten-free diet with any other diet type, you will find many varying factors. The nutritional content and the overall impact that a gluten-free diet has on your health is quite different.
You can either be on a gluten-free diet while eating only healthy and organic food or continuing to consume junk food. So, depending on what kind of gluten-free food you eat, the nutritional level will vary.
Plant-Based Diet
There are some funny things about having a debate about plant-based vs. gluten-free diet. The former includes as many plants as possible in your diet, while the latter is about eliminating individual plants from your diet.
Well, our ancestors have always been great advocates of plant-based foods. But the plant-based food or diet, as we understand it in today's times, has much larger implications than before.
Plant-based foods now are not just foods but, in fact, substitutes for other foods. Like veganism adheres to no food or food products derived from animals, plant-based alternatives use them to create a lookalike of some of those foods.
For instance, instead of cow or buffalo milk, almond milk or oat milk, or soy milk is promoted. Also, a substitute for cheese in a plant-based diet would be cashew paste and tofu instead of cottage cheese.
It is possible to incorporate a plant-based as well as a gluten-free diet at once. All you need to do is eliminate plants or grains with gluten and continue eating plant-based foods.
Here is some help for you if you seem to run out of meal ideas with plant-based and gluten-free options.
Popular Recipes That Are Plant-Based & Gluten-Free
These are lip-smacking and delicious recipes, and the best part is how each of them is plant-based and gluten-free.
Add these to your meal prep ideas!
Mango Chia Seed Smoothie Recipe
This refreshing gush of mango's deliciousness coupled with the healthy chia seeds is sure to make you want it again and again. This dish is a great evening snack or just a healthy substitute snack when you feel like munching on something.
Ingredients:
- 2 tbsp Chia seeds
- 1.5 cups divided and unsweetened Almond milk
- 2 medium sliced and frozen Bananas
- 2 cups frozen in chunks Mangoes
Instructions:
- Take a bowl and toss in the chia seeds. Then add around half a cup of almond milk and whisk it very well. Ensure that it combines thoroughly. Cover the whisked mixture and keep it in the refrigerator to set for 10 minutes.
- Put in the bananas and the left-over almond milk in a blender. Ensure that everything is smooth when you finish blending these two components. It would be best if you did not leave any chunks of frozen bananas.
- Put in the chunks of mangoes as well, blending the mixture further. Ensure that this mixture blends very well.
- Take out your mixture of chia seeds from the fridge, which ought to have become gel-like by now, and whisk.
- Transfer the chia seed mixture into the blender with the earlier mixture, ensuring to scrape out the bowl. Blend the two combinations until they combine well.
- Time to transfer this entire combo into the bowl and enjoy! You can add on some chopped pieces of fruits to garnish it for a sweeter taste.
Breakfast Rice Pudding Recipe
If you have a sweet tooth, what better way to start your day than with this delicacy of a rice pudding! It is delicious and also super healthy and easy to make.
Ingredients:
- 2 cups precooked Brown rice
- ¾ to 1 cup, any plant-based milk per your choice
- 1 ripe Banana
- ¼ to ½ tsp Cinnamon
- Few pinches Nutmeg
- 1/8 tsp Sea salt
- Lemon or orange zest – optional
Instructions:
- In a pan, put in around 1.5 cups of the cooked brown rice. Then put in the ¾ cup of milk to it and stir.
- Add all the remaining ingredients gradually except the lemon or orange zest. We need to preserve it for the end.
- Once all the ingredients mix well, puree them. Using a hand blender or even a mixer.
- Once the puree is ready, turn on the heat to a medium-low flame. Add in the remaining half cup of rice and stir.
- The mixture should be thickening up by now. If you find it too thick for your liking, you can add some extra milk and thin it down per your choice.
- You can put in any additional ingredients to make the pudding even better, for example, some dark chocolate pieces or a dash of orange or lemon zest.
- If you choose to put in the bananas as mentioned, you will likely not need to sweeten the pudding with anything else. Bananas will be a natural sweetener for it and quite a healthy option too.
Final Thoughts
These recipes make for a great plant-based, gluten-free food option. If you have chosen to adopt a healthier lifestyle, you can quickly adapt the two together.
Once you have decided on making changes in your diet and lifestyle, consult with your doctor first.
Now that you understand all about a plant-based and gluten-free diet, you can choose the one which suits you best!
Whatever you choose to follow, ensure it is not with the sole goal of trying a new trend and damaging your health. Stick to it only if it seems to be positive and beneficial in all ways for your body.
Adhering to trends and jeopardizing your health will indeed not prove to be helpful in the long run.
Before choosing to be loyal to a particular brand, do your research well and check the sources of their food ingredients. At times, gluten may creep in through unexpected sources and wreak havoc on your health.
Whatever diet you choose, whether plant-based or gluten-free, or both at once, you will see positive results only with a positive approach to them.
She is passionate about helping others understand their body.
The key to figuring out why you feel the way you feel is to take a more significant look at what is going on inside you & even around you, and then ask questions!
She is excited to help & support you on your journey of optimal health and wellness!
