This is a question I think nearly everyone asks when their physician tells them they, or their child, need to go "gluten-free." Gluten, while it's becoming a more widely used term, is still one of those words most people don't really know what it means. I know I sure didn't when I was told, "You have celiac disease so you need to go gluten free." In hopes of you not having to muddle through the "huh?" let me try to help you better understand what it is, where it's found, and how you can avoid it.
Gluten is the elastic protein in various grains, but not all grain contain gluten. Grains containing gluten are wheat, rye, barely, durum, graham, einkorn, semolina, bulgur wheat, triticale, farro, kamut, and farro. Additionally, oats sold in the United States also contain gluten due to cross contamination (we'll talk about this term in another blog).
Anything made from wheat flour, no matter what kind of wheat - white, whole, or cracked - or vital wheat gluten contain gluten. Semonlina, spelt, whole wheat pasta and cous cous are also not g-free. This means bread, bagels, pizza, crackers, pretzels, noodles, granola, cookies (including the dough), pie crust, flour tortillas, wraps, croutons, muffins, and even birthday cake all containing gluten. Also beware of anything that's been breaded or flour-dredged or even marinated. While the meat is gluten-free on its own, it no longer holds this 'title' if prepared in one of these ways.
I know what you're thinking at this point - Enough already! And I regret having to tell you this isn't the end of the list and depending on what you're accustomed to eating - the worst may be yet to come. Gluten can be found in many foods and drinks that you would not consider. Malt vinegar, malt flavorings, and barely malt contain gluten. Therefore beer, ale, and lager are not g-free. Anything that may be cooked or marinated in beer are not g-free. Barley enzymes can also be used in natural flavors and to process some non-dairy beverages such as flavored coffees, instant coffee, herbal teas, wine coolers, cooking wines and flavored liqueur and liquor. Check the labels with barely being the key culprit in most of these items.
Hidden gluten can be found in salad dressings, marinades, sauces, bouillon, gravy, soy sauce, flavored vinegars, and tamari. Packaged dried herbs, spice blends, curry powder, and even dry mustard as well. Added to the list are prepared soups, tomato paste, macaroni and cheese, roasted or flavored nuts, jerky, hot dogs, sausage, cured meats, self-basting poultry, burgers, and vegan hot dogs. Seitan, a vegan protein substitute, is not g-free and you must check to see if tempeh, flavored tofu, and even Asian rice wraps are g-free. Blue veined cheeses as well as flavored or herb cheeses are also items that may contain gluten. It's the processing of certain foods that make them problematic. So please beware of putting anything in your mouth until you've done your homework.
Gluten sneaks into desserts unsupectantly, too, unfortunately. Some chocolates, chocolate chips, cocoa, dessert syrups (including some brown rice syrups), flavored yogurts and puddings, sweeteners, confectioner's sugar (this means frosting and glazes), brown sugar, ice cream and frozen desserts. Read the labels. Check out the product information on line or call the manufacture direct if in doubt. Don't be afraid to do this if you feel your health or for the health of someone you love is at risk.
I think this is enough to think about for one post. Next time we'll talk about the things which are gluten free. That's the fun part :) Until then, know adjustment to g-free lving takes a minimum of a couple weeks and typically takes 4-8 weeks. I encourage you to just do your best each day and don't get discouraged. This is not a race that you run on a whim and complete in a day. It's a marathon, takes training, and with the proper training and dedication you will finish victoriously!
No comments:
Post a Comment