Cooking for Special Diets

Every diet is different and when it comes to cooking with special dietary restrictions it shouldn’t have to be a challenge. Whether you or someone you know abides by a special diet, you should be able to create a meal with the same ease you do otherwise. Knowing what and what not to include in certain diets can be very helpful and valuable information. 

Gluten-Free 

Many people abide by a gluten-free diet for a number of reasons. One big reason is Celiac Disease, which is an autoimmune disorder in which the consumption of gluten damages the small intestine. 

Gluten is a protein found in grains like wheat, rye, and barley and it can be hard to avoid but there are alternatives that you can use and ways to work around it. 

Grain and Starch Alternatives 

• Corn 

• Rice 

• Soy 

• Buckwheat 

• Quinoa 

Gluten-free Safe Foods 

• Fruits and vegetables 

• Meat and Seafood 

• Most dairy products 

• Eggs 

Dairy-Free 

Lactose intolerance and dairy allergies are common issues amongst the population. Lactose intolerance is the inability to digest a sugar found in milk products called lactose. Although not dangerous, consuming dairy with a lactose intolerance can lead to discomfort.  

Dairy allergies require more attention and care. When cooking for special diets that avoid dairy, consider the following: 

Foods to Avoid 

• Milk 

• Cheese 

• Cream 

• Yogurt 

• Butter 

There are, however, many dairy-free alternatives to the foods listed above that you can find at most grocery stores. 

Dairy-free Safe Foods 

• Fresh produce 

• Meats and Fish 

• Carbs & Starches – Pasta, Bread, Rice, and Potatoes 

• Eggs 

Vegan 

Whether it’s for religious reasons or it’s simply personal preference, there are many people who choose to follow a vegan diet. This involves the abstinence of all animal products from meat and poultry to eggs and all things dairy. 

Vegan-friendly Foods 

• Fruits and vegetables 

• Nuts and seeds 

• Breads, rice, and pasta 

• Legumes 

• Plant based alternatives – Tofu, jackfruit, dairy-free substitutes 

Heart-Healthy Foods 

For those dealing with diabetes and pre-diabetes, it’s important to be careful about the foods they intake. Diabetes is associated with high blood sugar/glucose, which is increased by carbohydrates. Use the information below to guide your cooking. 

Foods to Avoid for a Diabetic Diet 

• Sugary sweets and drinks 

• Breads, pastas, rice 

• Fried foods 

• Alcohol 

• Starchy vegetables 

Healthy Foods to Use 

• Fruits and vegetables 

• Whole grains 

• Proteins 

• Non-fat dairy products