Carb loading for coeliacs/gluten intolerance

Struggling a bit - any suggestions?

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06/10/2009 at 08:42
CJBA (  Posted: 06/10/09 08:40:48 48

Recently found out that I've a problem with gluten, so now on gluten-free diet.  Relative newbie to running  but benched April / May / June due to anaemia.  Started back in July and did my first  HM last week. 

I'm running 4 times per week, concentrating on HM's at the moment and do the usual mix of steadies/thresholds/LSR's etc.  I'm aiming to increase distance eventually to full mara, but wonder about fuelling.

I know that I don't need to eat a massive amount of carbohydrates (certainly at the moment) , but I am finding it hard to find g-f alternatives.  I eat a healthy diet, fresh fruit, vegetables, pulses, beans etc, cook from scratch and am trying out various types of g-f bread, pasta etc.  I do tend to feel a bit tired (but on supplements re anaemia) and sometimes don't  find the g-f alternatives as sustaining as the "normal type" . 

Someone suggested adding oatmeal to smoothies (which I do), but just wondered if there's anything out there that I'm missing.

If anyone has any suggestions - I'd appreciate it.


06/10/2009 at 08:53

quinoa...fantastic protein, low glycaemic load carbohydrate, full of b vitamins and essential minerals and cooks in 10 mins.

Look in Sainsbury's or Asda....they have a full range of gluten/wheat/lactose free foods on their "healthy foods" isle.

06/10/2009 at 08:56

Thanks, I have quinoa and regularly buy those products, it's just that I don't feel that full after eating g-f bread/pasta etc in the way that I used to when eating "proper bread".

Or is it just me?

06/10/2009 at 09:11
Doesn't quinoa look really odd when its cooked!!!!, although its nice to eat.
PloddingOn    pirate
06/10/2009 at 09:33

I have the same problem

I live on Rice pasta instead of wheat based pasta and eat potatoes 

The reason rice pasta doesn't make you feel heavy because your body isn't reacting to it.  It works just as well though and I tend to feel a hell of a lot better after eating that than eating normal pasta (which leaves me in absolute agony - so really, pain versus not feeling "full"...?)

06/10/2009 at 09:50

Hadn't looked at it that way - I just felt that I didn't have the energy levels etc that I used to have, but that may be more the residual effect of the anaemia (not to mention age).  Plus, g-f stuff seems to metabolise more quickly, so overall, it seemed to sustain me less.

Still experimenting, so thanks for all comments.

PloddingOn    pirate
06/10/2009 at 09:57

What are you taking for anaemia?  If you have had blood tests and your levels are below 10 or 11, you should have been told to take iron tablets.  To build up iron levels, you take 3 x tabs per day (generally speaking) - to maintain it, you take 1 x tab per day.  Hope you aren't taking the liquid iron as this is only really fine for people who need to maintain.  Also, iron builds up 1 point a week if taking 3 x tabs per day - when you get to level 13 / 14, you start maintaining.  But it's better once you have had blood tests as the doc will tell you the best way forward.  They may probabyl also tell you to take 1 x 500mg folic acid tab per day as this helps your body to absorb the iron.

06/10/2009 at 20:31
Fill up on fruit, especially bananas and pears, full of carbs, enough protien and lots of other good stuff. Try making a smoothie with fresh orange juice, bananas and a good handful of spinach and a bit of water. Sounds gross but you can't taste the spinach and the citrus and greens means you'll get all of the bioavailable iron from it and the bananas will fill you up for hours. You can use any tender young greens so if you grow your own you'll get more variety ( or have a farmers market nearby)
06/10/2009 at 23:34

How about:
Rice - I eat rice for breakfast (congee); usually have dal or curry and rice for lunch and often for tea too.  I also eat rice cakes and goat cheese as a pre-run snack.
Quinoa - Good served with a casserole-type thing or in a salad couscous-style.
Bread - Rye or sourdough.
Corn - Taco shells (stuffed with chilli);  corn chips (nachos); home-made corn tortillas. 
There's the Spanish kind of tortilla too - eggs and potatoes. 

Edited: 06/10/2009 at 23:34
07/10/2009 at 08:56

PO - anaemia was luckily only borderline, so a few months on tablets sorted that out, helped by immediate move to full g-f diet.  I'd been basically wheat-free, thinking that cutting out the obvious culprits was sufficient.  What I hadn't realised  was that I was taking gluten in so many hidden ingredients eg stock cubes, soy sauce etc

I'm now just taking mult-vit and calcium supplements and they are helping.  I also eat a lot of natural iron-rich foods anyhow, which also helps.  Am also (still) lactose-intolerant but I'm hoping that this will change in time. 

Sunluvva - thanks for that too, I've got a juicer and make my own juice, take it when I come back from my longer runs.  I freeze a lot of fruit and use that in smoothies when out of season.

PL - never tried rice for breakfast - that's an interesting one.  Love rye and sourdough bread, but think they're out as they contain gluten.  If you know of any that don't, then please let me know.  Taco shells are OK and I managed to get some maize flour yesterday, so can make tortillas.  We eat rice cakes, corn cakes but really love Corn Thins.

Thanks a lot folks - all very helpful. 

Edited: 07/10/2009 at 08:58
07/10/2009 at 15:01

Sorry CJBA - I didn't realise rye contained gluten until I checked a few secs ago.

You probably know that there are lots of other flours you can use to make bread, pancakes etc.  I use rice flour and ground lentils to make masala dosai and stuff them with spicy potatoes.  Mmmm mmm mmm.

Edited: 07/10/2009 at 15:01
07/10/2009 at 19:26

Dosai are my favourite - we used to go to an Indian restaurant that did dosais, uppathams (?sp) etc - loved them, prefer them to the run-of-the-mill stuff.

Do you have a recipe for the dosai and if so, could you let me have it please.

(walks off, drooling........)

08/10/2009 at 11:48
I'll search the recipe out for your CJBA.
PloddingOn    pirate
08/10/2009 at 12:22


08/10/2009 at 12:23
Have you not had a masala dosa ever Plod?
PloddingOn    pirate
08/10/2009 at 13:03
Ahhh yes I got that 
08/10/2009 at 14:20

What's a masala dosa?  Hubby has been diagnosed with Coeliac, so I'm on the hunt for any tasty GF recipes. 

He got some really nice GF pizza bases from the nutritionist at the hossie a couple of weeks ago. Other than being crispier and a wee bit drier than "normal" pizza bases, you wouldn't have known the difference.  I was really impressed, especially having sampled the Glutafin bread he got on prescription.  Yuk!

08/10/2009 at 14:25

Should have said - the pizza bases were from a company called Juvela - they use Codex Gluten Free Wheat Starch which is basically wheat which has had the gluten washed out of it, so it tastes like real bread etc, it's just the consistency that's different.  Worth a look.

(No, I don't work for them )

08/10/2009 at 14:28

A masala dosa yesterday.
08/10/2009 at 14:45

Thanks PL, have googled and got a few recipes, but obviously, if you've got a tried and tested one....

Moved to Hampshire 4 years ago and cannot find an Indian restaurant that does dosais

Lived in USA for a few years, at one point, in New Jersey.  Found a restaurant there, but in typical US fashion, it was miles away, so Friday night takeaway used to require round trip of just over an hour.  Worth it though, food was brilliant!!

Nessie, there's another one just come out, it's called Genius, it's one of the closest I've found to "real bread".

 Genius gluten free bread

I make my own pizza bases with g-f flour,  and use this cookbook a lot (pizza base p 44)

the gluten-free cookbook

Trying various bread recipes, but none worth eating  yet .  I make cakes with g-f flour,  better if you add a bit of baking powder, taste like "proper cakes".   Currently looking into more uses of polenta.

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