Cardápio sem glúten e muito saudável

A dieta de uma pessoa com doença celíaca tem, sim, várias privações, mas é totalmente possível adaptar o cardápio e manter refeições saudáveis. Aqui no blog, nós damos várias receitas de comidinhas gostosas e guloseimas gluten free que nós gostamos, mas no dia a dia é importante e é possível manter uma dieta equilibrada e bem parecida com a de uma pessoa que não tenha restrição ao glúten.

Para entender um pouco mais sobre como fazer essas adaptações de forma saudável, o Viagem Gluten Free conversou com a nutricionista Ana Beatriz Barrella, que explica como fazer algumas substituições no cardápio do dia a dia sem precisar mudar radicalmente o que se come. Para ela, o primeiro ponto importante é desmistificar a ideia de que a alimentação das pessoas com doença celíaca é extremamente restritiva. “O grande problema para os celíacos são os produtos industrializados. Então, a primeira dica é manter a dieta cheia de alimentos in natura, que além de tudo são mais saudáveis.”

Ana Beatriz explica que o prato típico de uma refeição brasileira, com arroz, feijão, carne branca ou vermelha e salada, é totalmente permitido para uma pessoa que não pode consumir glúten – desde que preparado em um ambiente adequado para reduzir o risco de contaminação cruzada.


Confira algumas dicas e pontos de atenção ao criar o cardápio do dia a dia:

  • Para o café da manhã, a tapioca não contém glúten e é um bom substituo do pão. E para quem não consegue ficar sem um pãozinho, existem várias opções de pão gluten free no mercado.
  • O arroz, tanto branco quanto integral, é permitido. Mas é preciso ficar atento às variedades com grãos, como o arroz sete grãos, que costuma ter trigo e cevada.
  • A quinoa também permite preparar várias receitas gostosas e está liberada.
  • Uma dúvida que sempre surge é se a aveia tem glúten. Na verdade, não tem, mas no Brasil ela é cultivada e processada nos mesmos locais que o trigo, a cevada e o centeio, ou seja, cereais que têm glúten, o que provoca a chamada contaminação cruzada. Por essa razão, os celíacos precisam procurar a aveia sem glúten nos mercados.
  • As massas comuns normalmente levam farinha de trigo e não devem ser consumidas. Mas há muitas opções de massa sem glúten no supermercado.
  • Também dá para preparar diversos tipos de nhoque – de batata, de mandioquinha, etc. – usando farinha de arroz. Aliás, a farinha de arroz funciona muito bem para substituir a farinha de trigo nas receitas.

05/02/2020

*Estamos compartilhando nossas experiências mas não somos médicas ou nutricionistas. Consulte um especialista para uma orientação profissional.

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