Alimentos que não contem Gluten e Lactose (Com Dicas!)

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O glúten e a lactose são substancias polêmicas e conflitantes com a saúde. As duas costumam provocar grandes crises alérgicas e quadros de completa intolerância.

Não é incomum ter reações colaterais ao glúten, mesmo que sejam imperceptíveis. Coceiras, dores abdominais e manchas na pele são consequências corriqueiras da ingestão de glúten que a maioria das pessoas não percebe.

O Glúten faz mal?

O glúten é uma proteína como todas as outras. O problema está no consumo de glúten por aqueles que possuem doença celíaca (intolerância ao alimento).

Ter-se a doença pode se tornar um desafio já que o ingrediente se encontra presente em diversos alimentos do dia-a-dia.

Nestas, o glúten age irritando o tecido que reveste o intestino delgado, atrapalha a absorção dos nutrientes, causando emagrecimento, osteoporose, inchaço, anemia e náuseas.

Se ele é prejudicial para quem não detém a intolerância, ou não, é um debate ainda entres os profissionais nutricionistas.

A Lactose faz mal?

Para aqueles que não são detentores da intolerância à lactose ela não apresenta nenhum risco real à saúde.

Apesar disso, alguns tipos de leite são recheados de gordura animal e podem ocasionar obesidade infantil, quando consumidos em excesso.

O açúcar, lactose, não é capaz de ser digerido totalmente quando se tem Hipolactasia.

Visto isso, ele chega ao intestino grosso completa ou parcialmente intacto, causando dores, diarreias, enjoos, retenção hídrica e cólicas.

Ainda há os casos de alergia, onde o contato com a lactose gera uma resposta imunológica a ela.

alimentos que nao contem gluten e lactose com dicas

Alimentos que não contem Gluten e Lactose (Com Dicas!)

Os grãos!

Os grãos por mais inofensivos que pareçam não estão 100% livres do glúten nem da lactose!

A lactose é tão usada na indústria que alguns deles acabam levando traços dela na composição.

Por isso, para seguir uma boa dieta rica em cereais que oferecem benefícios ao corpo sem passar mal, é preciso conferir uma lista segura com grãos sem glúten (para a lactose, vide os rótulos):

  • Arroz;
  • Milho;
  • Quinoa;
  • Milhet (painço);
  • Amaranto;
  • Sorgo;
  • Teff;
  • Trigo sarraceno (mourisco) (semente);
  • Chia (semente);
  • Soja (semente);
  • Alpiste (semente).

Carnes!

Quanto às carnes, são seguras do glúten e da lactose de forma natural. Tanto frutos do mar, quanto aves e carnes vermelhas podem ser servidos à vontade aos celíacos e pessoas com hipolactasia.

A preocupação deve existir, contudo, aos alimentos processados com base nas carnes. Nesse caso, o consumidor deve se atentar às embalagens e à composição que indicam.

Fritar ou cozinhar esses alimentos revestidos com farinha de trigo e demais ingredientes que possuem glúten ou lactose também não é uma prática recomendada.

Ovos? Liberados!

Óleos vegetais!

Alguns óleos de origem vegetal como a manteiga não estão livres de ambas as substâncias.

Ser cuidadoso com o uso da manteiga nas receitas é algo de extrema importância pois pode acrescentar o glúten e a lactose no que antes estava limpo deles.

Alimentos que não contêm Gluten e Lactose, mas você achava que sim

Vegetais e frutas!

Os vegetais e as frutas são sinônimos para a maior parte das pessoas de alimentos saudáveis e sem possibilidade de ocasionarem danos à vida. Realmente, eles são.

A tranquilidade de se comer os produtos saudáveis da natureza nessa restrição acontece desde que eles sejam preparados crus, cozidos sem adição de molhos, descongelados ou enlatados.

Obviamente, os frutos e vegetais devem ser bem higienizados antes de se fazer as refeições.

Uma ajudinha!

  1. As empresas são obrigadas a colocarem especificada a presença ou não das duas substâncias abordadas aqui. Portanto, é sempre bom procurar produtos de confiança e judicialmente liberados para a venda.
  2. Existem substitutos para os alimentos ricos em glúten e lactose. O leite, por exemplo, pode ser trocado por leite de amêndoas e a o iogurte por purê de maçã.

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