Help for Gluten-Free Diets

Gluten-free diets became increasingly popular in recent years, with the introduction of many gluten-free options in supermarkets and on restaurant menus. Many people opt for a gluten-free diet due to having celiac disease, which is an autoimmune condition. Eating the protein gluten (common in malt, barley and wheat) can trigger symptoms of the disease, which can range from low energy to appetite loss.

Grains

It is vital to know which grains to stay away from to prevent the triggering of celiac disease symptoms. Gluten-free diets are centered around an absence of grains, as grains can lead to the immune system causing destruction to the small intestine. Problematic grains include bran, barley, barley malt, semolina, rye, malt, wheat bran, wheat, triticale, orzo, panko, faro, farina, durum and bulgur. On the other hand, it is also important to be aware of acceptable grains that do not contain gluten, such as buckwheat, corn, amaranth, millet, flax, tapioca, soy and potato starch.

Cross Contamination

Although it is important to be well-versed in the grains that do and do not contain gluten, problems can also arise from eating gluten-free grains due to cross contamination. Cross contamination happens from two separate grains cultivated via a rotation method in the same field. This type of contamination is not exclusive to the field; if you consume something that was cooked in the same oil as an item with gluten, you are at risk for experiencing uncomfortable symptoms.

Nutritional Deficiences

Consuming a gluten-free diet can sometimes lead to nutritional deficiencies. Foods free of gluten tend to lack vitamins D and B, zinc, iron, calcium, fiber and magnesium. As a result, it is important for gluten-free followers to go out of their way to receive these nutrients. One way to do so is by reducing intake of low-protein and low-fiber flours including starches and rice flours. Instead, it can be helpful to consume millet, sorghum and bean flours. Another way to handle nutritional deficiencies is to eat more protein through either whey or vegetable proteins. Lastly, gluten-free followers can also substitute agave syrup for standard table syrup, as it does not lead to increases in blood sugar levels.

Naming

It is crucial to read packaged product labels when following a gluten-free diet, especially when it comes to processed foods. It is important not only to be aware of the grains to avoid, but also of other common names for them. For instance, although "spelt" is often referred to as an alternative to wheat, in all actuality it contains wheat and is not recommended for people with celiac disease. Another word often used in place of wheat on packaging is "kamut." To be on the safe side, seek out "gluten-free" logos, which are available through many companies, including Hain Celestial.

Caution

It is not safe for gluten-free people to assume gluten is only in foods that obviously contain grains. Gluten can pop up in a lot of unexpected places, including cheese (many cheeses are covered in flour to stop sticking), sour cream and ice cream (both of which often consist of modified food starch) and soy and rice drinks (both of which often include barley enzymes). No matter what you buy, never assume it is gluten-free.