If you’re a meat lover, meat makes for a large portion of your daily diet. Whether its a juicy steak or a roasted chicken, you can never go wrong with a delicious meat dish or side. Going gluten-free might lead to a lot of questions if you’re new to it, such as is meat gluten-free? A gluten-free diet doesn’t mean restrictions if you know what you should eat and what to avoid.
Why a Gluten-Free Diet?
Gluten is a group of proteins, referred to as prolamins and glutelins, found in bread, wheat, barley, rice, etc. In patients of celiac disease and non-celiac gluten sensitivity, dietary intake of gluten can cause severe complications and nutrient deficiencies. Moreover, it can also increase the risks of autoimmune reactions from gluten intake. Hence, you must be sure the meat you eat is gluten-free. According to the 2013 Gluten-Free Labelling regulations of the FDA, any food that is inherently free of gluten is labeled “gluten-free”.
Is Meat Gluten-Free?
Plain, fresh meat cuts of all meat varieties, from chicken to pork, are gluten-free. You need to keep an eye out for breaded and floured meat since they contain wheat. Marination in sauces and broths, such as soy and teriyaki sauce, will also ruin your what was originally a gluten-free meal. Some brands of bacon are not typically gluten-free because of certain gluten-containing flavorings or additives. In a gluten analysis conducted on 17 different retail beef cuts, each of the 17 samples proved that beef itself is gluten-free, containing gluten levels less than 5ppm. Chicken too is itself gluten-free, but always be sure to check the packaging because glutinous ingredients can be added while processing the chicken. Thus, it's better to cook your meat to make sure you keep those gluten levels below harmful levels.
What Types of Meat Can You Eat on a Gluten-Free Diet?
The good thing is you're not restricted in the meat section on a gluten-free diet. You can eat everything as long as its fresh meat without any gluten additives. Here are the meat choices you can cook and eat on a gluten-free diet:
Chicken:
Chicken is included in the “poultry” category, commonly referred to as white meat. Moreover, chicken is eaten worldwide and is also listed as one of the most popular meat types globally. Chicken is also a preferable option for anyone turning towards protein-dense foods, especially on diets. Due to its popularity, there are a vast variety of dishes, ranging from roasted chicken to chicken salad.
Beef and Veal:
From being everyone's favorite beef fell to 2nd place in the most consumed meat in the US as recently as in 2017. However, beef is still considered the dominant player in red meat. Another perk about beef is that whether you’re a hamburger person or crave ribeye steaks, beef is your go-to. Veal is the meat of calves produced from any breed and either sex, but the young males of the dairy breed are usually the source of veal.
Pork:
On an average daily consumption of 23.6 kg annually, pork is classified as red meat since it contains a higher quantity of myoglobin, which gives the meat its red color. Additionally, you also get a choice between your preferable pork cuts, each with its exquisite flavor and nutritional benefits. Bacon, hotdogs, salami, sausages, ribs, pork chops, prosciutto, and ham are a variety of pork dishes you can enjoy on your diet.
Turkey:
88% of Americans, on average, eat turkey at Christmas time. In 2011 almost 736 million pounds of turkey were consumed in the US. This Christmas special is another type of white meat. It matches chicken in the nutritional values, but it also differs in having a deeper yet drier taste. You can easily find turkey in both processed and unprocessed types in the market. Go for whatever suits your taste while avoiding gluten-containing ingredients in the processed turkey. An important reminder for turkey is that even unprocessed and raw” turkey can have gluten because they inject it with a liquid mixture containing gluten to make it look more plump and juicy.
Other Meat Types:
The less popular types of meat include duck, venison (flesh of a deer), rabbit, bison, goose, and pheasant. Rich in protein, all these are beneficial for your health in numerous ways. Look for what satisfies your tastebuds and add it to your daily meal routines in a healthy recipe.
Only a few of the bacon manufacturers guarantee that their product is entirely gluten-free. Given below is a comprehensive list of a few of these manufacturers if you’re looking for gluten-free pork.
- Applegate Farms
- Beeler's
- Boar's Head
- Dakin Farm
- Dietz & Watson
- Jones Dairy Farm
- Wellshire Farms
- Hatfield
- Jimmy Dean
- Armour
Health Benefits of Eating Meat:
By eating meat, you’re giving your body a significant protein boost, a significant factor in a healthy lifestyle. Protein is one of the most fundamental macronutrients and has always played a vital role in normal body functioning and development. Here are some of the health benefits of meat:
- Satiety: Since meat has a high protein quantity, this helps increase the metabolic rate and decrease hunger. Thus, meat promotes ‘fullness' in the body and reduces your overall food intake. This can be especially beneficial if you're trying to lose weight since you wouldn't be stuffing yourself with junk food.
- Stronger Bones: Animal protein improves bone integrity and making them firmer and less susceptible to fractures and injuries. According to a study, a higher intake of meat and animal protein led to a lower chance of hip fractures and decreased the risk by 69%. This animal protein is paramount for the maintenance of bones as it provides structural integrity to the bone matrix. Additionally, it also increases the production of various growth factors that act as crucial mediators of bone health.
- Iron Absorption: Meat contains iron in the form of heme. On the other hand, plant-based food has non-heme iron. Heme-iron is absorbed more efficiently than non-heme iron, thus meat is crucial to us for iron absorption. Meat supplements, as compared to the iron supplements, are effective in protecting the hemoglobin status.
- Main Protein-Source: The animal protein from meat can be used for various purposes and fulfills many-body needs. Tissue repair and maintenance, along with formation are regulated and assisted by proteins. Proteins help in our body's defense by producing antibodies which are the natural defense mechanism of our body. On the other hand, meat has all the essential amino acids, so you won't get many better protein sources than meat.
Gluten-Free Chicken Recipe-
There is always a risk of cross-contamination if you want to try meat from restaurants. What we have for you is a recipe to make this delicious gluten-free baked chicken. You can also toss a salad as a side to give this dish an extra twist of your own.
Ingredients:
- 4 boneless, skinless chicken breasts (about 1 1/2 lbs)
- 1/4 cup dry gluten-free bread crumbs- almond meal or cornmeal
- 3 tablespoons grated Parmesan cheese
- 1/4 teaspoon dried oregano leaves
- 1/8 teaspoon garlic salt
- 1/8 teaspoon pepper
- 1/4 cup Dijon mustard
Instructions:
- Preheat your oven to 425° F. Meanwhile, grease your baking pan and set it aside.
- Grab a mixing bowl and mix gluten-free bread crumbs, Parmesan, oregano, garlic salt, and pepper. Set the bowl aside when done.
- Coat the chicken thoroughly with Dijon mustard.
- Dip the mustard-coated chicken in your crumb mix completely by covering all the sides. Place the chicken in the pan once you’re done.
- Bake the chicken for 25-30 minutes and flip the sides in-between. Once its done, serve hot and enjoy!
You can make tons of recipes on a gluten-free diet with chicken. Stop letting yourself eat bland food. Instead, allow yourself to enjoy the delicious flavors of all the gluten-free meat recipes you would like to try.
Add our delicious gluten-free mac and cheese as a perfect side to go along with your chicken breasts.
Conclusion
There's nothing quite like the addition of juicy and flavorful meat to your dishes. Don't skip meat if you're worried about its gluten content as long as you're buying fresh produce! Going gluten-free doesn't mean your tastebuds have to suffer while you live a healthier lifestyle.
Live Extraordinarily!
If you are just starting your journey to a gluten-free diet, check out our beginners guide here ——>>>>> https://healthyeahlife.com/introduction-to-gluten-free-living
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