Explaining the Gluten-Free Diet

Answer 1

Going gluten-free is more popular with recent news that celiac disease, an autoimmune disease to certain grain-based ingredients which affects the lining of the small intestine”, is becoming more prevalent. Some have also suggested that adopting a gluten-free diet can also aid in weight loss. The diet can be difficult due to the prevalence of wheat in many common foods, but here are some general guidelines for the gluten free diet.

The main three grains to avoid are wheat, rye and barley. At one time, oats were thought to contain some gluten, but now it is thought that they are safe as long as they are not processed on equipment shared with foods that contain one of the top three gluten-containing grains. Safe grains include corn, potato, rice, soybeans, tapioca, arrowroot, carob, buckwheat, millet, amaranth, and quinoa.

Bread and grain foods, such as cereal, rolls, biscuits, pizza dough, waffles, and snacks like crackers and pretzels are obvious sources of wheat. But keep in mind that other foods may use ingredients such as hydrolyzed vegetable protein (HVP), malt or malt flavoring, modified starch or modified food starch, vegetable gum and soy sauce may also contain gluten. In addition to searching labels for the words “wheat, barley, or rye”, also check for ingredients that include terms such as “stabilizer”, “starch”, “flavoring”, “emulsifier”, “hydrolyzed”, and “plant protein” which indicate the presence of wheat.

When purchasing foods, the best diet for avoiding gluten includes fresh meats, fruits and vegetables. The less processed the food, the less likely it is contaminated with a gluten-containing ingredient. For meat and meat substitutes, go for those that are not breaded (unless breaded with pure cornmeal, potato flour, or rice flour) and do not contain fillers (such as bread crumbs in meat loaf or meat balls). Also beware of cold cuts, Hot Dogs, and meat patties which may contain gluten grains.

Most milk and milk products do not contain gluten, such as whole or low fat dairy milk, buttermilk, cream, whipping cream and aged cheeses such as cheddar or swiss. Beware of sour cream, commercial chocolate milk, non-dairy creamers and yogurts, as these may contain gluten ingredients.

Watch out for Sauces and Gravies as these typically are made with wheat unless specified otherwise. Thickening agents for cream sauces, for example, are typically wheat starches. Ask for vegetables to be freshly baked, boiled, or steamed without added sauces. Margarine and butter, however, are usually safe, but read labels carefully on salad dressings and mayonnaises. Seasonings to watch out for include synthetic pepper, brewer’s yeast, and yeast extract. Also check curry powder, seasoning mixes and meat extracts carefully.

Most snack and dessert foods contain gluten unless they are specifically made for those with celiac disease. Puddings, custards, ice creams, and chocolate should all be checked for the presence of thickening or flavoring ingredients that are made with wheat. Foods on the “safe” list include gelatin, fruit ices, and carob.

Will a gluten-free diet help you lose weight? Diets that limit food choices do often produce weight loss, but it is through a reduction of calories and not because the diet is “gluten-free”.

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