More people are moving to a gluten free diet for a healthier option, but when you are told you must cut out gluten because of a health condition such as being diagnosed as Celiac, the challenge can feel overwhelming. First, I'd like to let you know that gluten free options have come a long way in the last 20 years or so, that’s something I am grateful for. Second, no, you will not have to eat hard ‘cardboard’ if you want something that replaces the bread you love so dearly.
Choosing to eat gluten free and having Celiac Disease/a non-celiac gluten allergy are a little different. If you choose to go gluten free you won’t have to worry too much about finding items that are produced in a gluten free facility. If you are Celiac or have a non-celiac gluten allergy, you will have to be much more vigilant about finding pre-made foods that are certified gluten free or produced in a gluten free facility.
Many foods we eat are naturally gluten free, but for those highly allergic, the manufacturing facility must be gluten free. This is due to possible cross contamination. Even with the best cleaning practices, it can still be a problem. For those who suffer severe reactions, this makes a big difference. Similar to keeping facilities peanut free for those severely allergic to peanuts.
So the first thing to know is, where do we find gluten? We find it primarily in products made with wheat. There are other grains that also have gluten, including:
· Spelt
· Rye
· Kamut
· Barley
This means the first things to be replaced are grains. Bread, cereal, crackers, cakes, wraps and cookies. Second thing to replace is anything that has a coating/breading or a thickening agent, such as chicken fingers, meatballs, canned soups and stews. Luckily because of food labeling laws, major allergens need to be listed at the end of the ingredients list. You will see ‘May Contain:’ with the allergens listed afterwards or ‘Contains’. If wheat shows up on either of these bold statement, it means the product is either made with a wheat product or it was produced in a facility that makes products with wheat in it. For example, you may get a package of nuts that says ‘May Contain: Wheat’ but it’s just plain old cashews. This mean that the facility they were packaged also produces items that contain wheat, like a candy coated nut. So, if you are celiac or have a non-celiac gluten allergy, I would not suggest using that product. If you are just trying to avoid gluten to improve your overall health, I would consider eating it. Second example, if you pick up a can of condensed soup, and it says ‘Contains: Wheat’, it will have wheat as one of the ingredients. Condensed soup often uses wheat as the thickening agent. If you are avoiding gluten, this product would not be a good choice since it has actual wheat flour.
Many companies are going a step further to help consumers by adding a Gluten-Free certification to their products. This is helpful for those looking for gluten-free products and makes decisions in the grocery store faster. However, just because it’s gluten free does not make it a healthy choice.
I have fallen into the trap of ‘Oh, that’s gluten free’ before. Some mass market items that are gluten free are not always the healthiest choice. Especially items that are replacing wheat, since the alternatives don’t always give the same texture or consistency. Many times we can get a great tasting treat that is gluten free, but when you start looking at the ingredients, it’s not much healthier than its wheat equivalent. I encourage you to look at the ingredients and to see what the sugar content is. Sweetness, especially in baked goods, can help cover a multitude of problems when using gluten free ingredients.
If you are starting out on a gluten free diet, here are some of my favourite gluten free options to date:
- Annie’s - Gluten Free Mac n' Cheese
- Little Northern Bakehouse - bread
- Rizopia - Brown rice pasta
- Wrap It Up Raw - Wraps (filled right, it can be Keto friendly)
- Love Grown - Power O's - Also kid approved
- Bob's Red Mill Gluten Free 1:1 Baking Flour
Comments