Dr. Katie's Favorite Gluten-Free Substitute
Finding gluten-free substitutes can be tough, especially for items like pasta and baked goods. Whether you have celiac disease, a gluten sensitivity, or are simply trying to reduce your gluten intake for health reasons, navigating the world of gluten-free options can be overwhelming. Fortunately, there are some great alternatives available that don’t compromise on taste or texture.
Pasta
Coach Natalie and I often get asked what gluten-free pasta substitutions we recommend; see some of my favorites below.
Here’s a few pasta alternatives to try:
Hearts of Palm from TJ’s - extra source of fiber and veggies (Health Coach Natalie’s fav) - it's just a vegetable cut into pasta-like strips
100% Buckwheat Soba - my kids love this, especially in noodle soup. Look for 100% buckwheat as there are impersonators out there that actually have wheat as the first ingredient.
That said, I support the use of high-quality, Italian-imported pasta when the time is right. Unless you have celiac disease or a gluten sensitivity, you don't need to categorically avoid gluten or wheat products.
Just recognize that usually gluten and wheat come into our diet in highly processed forms that lead to big alterations in our blood sugars and resulting insulin secretion.
The more balanced our blood sugar is, the better chance we have at keeping inflammation low and cardiometabolic disease like high cholesterol, high blood pressure, diabetes, and weight gain at bay.
Find more DK-approved products on my Amazon Storefront below! We are adding new products each day with your convenience in mind.
Dairy-Free, Gluten-Free, Nut-Free Morning Spice Muffins
These muffins started out as a hand-me-down vegan muffin recipe, except the recipe was written in the 1990s when we were all afraid of fat. I made the original recipe, and it was terrible! So dry. And I was hungry 60 minutes later. Not good.
So I reworked it with my nanny Angie over the course of 6 trials. What we came up with is a yummy, satisfying start to your morning that just happens to be dairy-free, gluten-free, and nut-free (so send it to school with your kids as a snack!). The full recipe can be found here.
Click on the link below to add ingredients to your Amazon cart for an easier shopping experience.
