- Bread. This includes all types of bread (unless labeled “gluten-free”) such as rolls, buns, bagels, biscuits, and flour tortillas.
- Baked Goods.
What to Avoid
Wheat-based ingredients (wheat bran, wheat flour, bulgur, durum, graham, kamut, spelt, semolina)
Unexpected Gluten Sources
This is where things can get a bit tricky. Some foods are unexpected sources of gluten, either due to potential cross-contamination during processing or specific ingredients. Here are several to watch out for during shopping.
Although oats do not contain gluten, they can be cross-contaminated with gluten-containing grains during harvest, storage or processing. Look for oatmeal that is certified gluten-free on the label.
Soy sauce is made with soybeans, salt, water and a surprising ingredient — wheat. Instead, look for tamari, a gluten-free variety that is typically made without wheat.
While most varieties of vinegar (distilled, balsamic, apple cider, red and white wine) are gluten-free, malt vinegar is not. It contains malted barley, which contains gluten.
Bottled salad dressing may contain gluten in the form of malt vinegar, soy sauce or even flour. Look for a gluten-free certification on the label — or whip up your own with extra-virgin olive oil and balsamic vinegar.
Anything Labeled “Wheat-Free”
“Wheat-free” doesn’t necessarily mean gluten-free. Check the ingredient list, as foods that are labeled as “wheat-free” may also contain barley, rye or spelt.
For a more detailed list of gluten-free foods at Whole Foods Market, check out our gluten-free shopping list.
How do I get started?
Is rice gluten-free Yes, all rice (in its natural form) is gluten-free. This includes brown rice, white rice, wild rice and rice flour. Even Asian or sticky rice, also called “glutinous rice,” is gluten-free, despite its name.
Does cheese have gluten?
Is gluten inflammatory?
Does ice cream have gluten?
Are French fries gluten-free?
- Mary’s Gone Super Seed Everything Crackers. …
- Simple Mills Rosemary & Sea Salt Almond Flour Crackers. …
- Absolutely Gluten Free Original Flatbreads. …
- 34 Degrees Original Gluten-Free Crisps. …
- Schar Gluten-Free Table Crackers. …
- Crunchmaster Multi-Grain Sea Salt Crackers.
Does mayonnaise have gluten?
Why do my joints hurt after eating?
Is coconut sugar the same as processed sugar It’s very similar to regular table sugar, although it is less processed and contains minor amounts of nutrients. If you’re going to use coconut sugar, use it sparingly. Coconut sugar belongs in the same boat as most sugar alternatives. It’s healthier than refined sugar but less healthy than consuming no sugar at all.
- Raw honey (1 tablespoon = 64 calories)
- Stevia (0 calories)
- Dates (1 Medjool date = 66 calories)
- Coconut sugar (1 tablespoon = 45 calories)
- Maple syrup (1 tablespoon = 52 calories)
- Blackstrap molasses (1 tablespoon = 47 calories)
What is the best 1 to 1 sugar alternative?
SUGAR-FREE CREME BRULEE RECIPE
In this Sugar-Free Creme Brulee recipe, we make it sugar-free using Monkfruit Sweetener instead of sugar. Try it! It may just become a new favorite. For a weeknight treat, a special dessert or a holiday tradition.
1. Preheat oven to 400. Prepare 2-3 ramekins (depending on size) with cooking spray and place in a baking dish with sides.
2. Mix heavy cream, Monkfruit Sweetener, egg yolks, vanilla and cinnamon in a pot over the stove on medium heat for 10-15 mins, stirring regularly until it coats the back of a spoon.
3. Divide custard mix between the ramekins. Fill baking dish with hot water to just
below the top of the ramekins about 1in below the edge
4. Bake 55 minutes at 400
5. Remove from oven and let fully cool in pan. Refrigerate for 30 mins
6. Prior to serving, sprinkle Lakanto Monkfruit Sweeter over the top of each one. Use a kitchen torch to melt and caramelize or transfer to a baking sheet and broil on high (just takes a minute) until the top turns golden brown. Serve immediately
- 1 ½ cup heavy cream
- ¼ cup Lakanto Classic Monkfruit Sweetener
- 4 large egg yolks
- 1 tsp vanilla extract
- a pinch of cinnamon powder
- Topping: 2-3 T Lakanto Classic Monkfruit Sweetener
]There is lot of advice floating around these days about how to avoid gluten, but very little about how to tell if a gluten-free diet is the right choice for you.
Q. What is gluten?
A. Gluten is a large protein complex that forms when two smaller proteins (called gliadins and glutenins) bind together after being exposed to water. There are about 100 different known forms of gliadins and glutenins found in wheat, rye, barley, and hybrids of these grains (such as triticale—a wheat/rye hybrid). The gluten complex has elastic properties. It can trap gas and expand like a balloon. When carbon dioxide produced by yeast in unbaked dough is trapped in gluten, it causes the dough to rise. A true gluten-free diet requires the complete exclusion of all whole foods, food products, and even medications containing any gluten proteins. The diet allows naturally gluten-free foods like fruits and vegetables, legumes, nuts, seeds, unprocessed meats, fish, eggs, dairy products, and whole grains that do not have gluten proteins (such as oats, corn, rice, and buckwheat). Products labeled as “gluten-free” (like legume-based pastas and gluten-free baked goods) can also be included.
Q. Who needs to follow a gluten-free diet?
A. For a small segment of the population with certain medical conditions, following a gluten-free diet is essential. –Celiac disease is a relatively common and underdiagnosed autoimmune condition. “In individuals with celiac disease, gluten ingestion causes an autoimmune reaction that results in damage to the small intestine,” says Nicola McKeown, PhD, a faculty member at the Tufts Friedman School and scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging. Symptoms may include abdominal pain, chronic diarrhea or constipation, vomiting, weight loss, and fatigue, with varying severity. Celiac disease is diagnosed with a blood test that looks for certain antibodies to gluten. If the blood test is positive, an intestinal biopsy may be performed to look for the damage celiac disease causes to the lining of the intestines. Definitive diagnosis is made by instituting a gluten-free diet and seeing if symptoms resolve. If you suspect you may have celiac disease, putting yourself on a gluten-free diet before being tested will make diagnosis difficult, so it is essential to see a doctor before starting any dietary restrictions. Untreated celiac disease has been reported to increase risk for type 1 diabetes, an itchy skin rash called dermatitis herpetiformis, heart disease, intestinal cancers, osteoporosis, infertility, and anemia. Because celiac disease has a strong genetic component, it is recommended that close relatives of people with this condition also be screened. The only treatment currently available for celiac disease is lifelong avoidance of gluten. -Wheat allergy is another case in which a gluten-free diet may be prescribed (although a wheat allergy may be triggered by either gluten or non-gluten wheat proteins). Wheat is one of the eight most common food allergens. Some, but not all, people with wheat allergy will also react to rye and barley. As with other food allergies, onset of symptoms occurs rapidly after eating wheat and can involve the gastrointestinal tract, skin, and respiratory system. Exercise-induced wheat allergy is a rare condition in which physical exertion and wheat ingestion together can trigger a life-threatening reaction called anaphylaxis. Wheat allergy is diagnosed with blood tests or skin prick tests. Treatment is a wheat-free (and possibly gluten-free) diet, and possibly antihistamines and epinephrine. -Non-celiac gluten sensitivity (NCGS) is another condition which necessitates gluten-avoidance. People who report an adverse reaction to gluten but for whom wheat allergy and celiac tests are negative are said to have non-celiac gluten sensitivity or gluten intolerance. Symptoms vary and may include stomach pain, diarrhea, fatigue, headache, brain fog, and skin conditions. Little is known about the pathophysiology of this condition and there are no diagnostic tests. Other conditions, such as celiac disease, wheat allergy, inflammatory bowel disease, and irritable bowel syndrome, should be ruled out by testing. Then, if removing or reducing gluten resolves symptoms, and adding it back in causes symptoms to return, the condition is labeled NCGS. -Mimics of gluten sensitivity could also be responsible for symptoms. In several studies, significant numbers of people who believe they have gluten sensitivity did not develop any more symptoms when unknowingly exposed to gluten than when exposed to a placebo. Researchers suspect that some cases thought to be gluten sensitivity may actually be reactions to other (non-gluten) parts of wheat or other foods. “For people who believe they have a wheat allergy or gluten intolerance but test negative for allergy and celiac disease, it is possible that symptoms are triggered by FODMAPs—short chain carbohydrates that are poorly absorbed and fermentable by gut bacteria,” says McKeown. “These natural sugars and fibers may cause digestive problems similar to that of gluten intolerance.” Because wheat contains FODMAPs called fructans, it is possible that some people who believe they are reacting to gluten are actually reacting to fructans. “A hydrogen breath test may be helpful in identifying fructan intolerance in selected cases,” says John Leung, MD, an allergist, gastroenterologist, and director of the Center for Food Related Diseases at Tufts Medical Center.
Q. Is a gluten-free diet healthy for people without these conditions?
A. Gluten-free diets have grown in popularity in recent years. Although less than one percent of people worldwide are known to have celiac disease and only six percent are thought to have non-celiac gluten sensitivity, the most recent available market research suggests nearly one-third of Americans have attempted to eliminate or reduce the amount of gluten they consume. Although a number of mechanisms have been proposed by which gluten may contribute to weight gain, diabetes, and other health problems, human intervention trials to confirm these theoretical connections are lacking. A 2019 review of data from three large American prospective cohort studies found that people who consumed the highest amount of gluten actually had a 13 percent lower risk of type 2 diabetes than those who reported the lowest gluten intake. “If avoiding gluten leads people to eat less refined starch and sugar, and eat more minimally processed fruits, vegetables, nuts, beans, oats, and buckwheat, this can lead to important health benefits,” says Dariush Mozaffarian, MD, DrPH, dean of the Friedman School and editor-in-chief of Tufts Health & Nutrition Letter. “But, if they simply replace refined wheat products with refined rice and corn products, or with other unhealthy choices like processed meats, there will be little health gain, and possibly harms.” A 2018 study by Tufts researchers published in the journal Nutrients compared the nutrient composition of gluten-free eating patterns versus gluten-containing diets. The researchers found that, on average, a gluten-free menu was significantly lower in protein, magnesium, potassium, vitamin E, and folate then a similar gluten-containing menu. (On the positive side, the gluten free menu was lower in sodium, although results from other recent studies vary.) The study authors also conducted a meta-analysis of seven studies comparing the nutrient intakes of adults with celiac disease following a gluten-free diet with control subjects eating a standard diet. In this analysis, gluten-free eaters consumed less fiber and folate than the controls. “Gluten-free diets are not weight loss diets or healthier than gluten-containing diets,” says lead author Amy Taetzsch, PhD, RDN, now a clinical assistant professor of nutrition at the University of New Hampshire. “In fact, gluten-free diets may be lower in some important nutrients and higher in calories.” Whereas refined wheat flour is required by law to be enriched with some of the vitamins and minerals removed in the processing of whole wheat, most gluten-free products are not similarly enriched. “For example, gluten-free cookies, crackers, or snack foods may be made from refined, unfortified rice, tapioca, corn, or potato flours,” says McKeown. “This means that they lack certain nutrients (like iron, folic acid, and other B vitamins) that are required to be added to all refined wheat products. Another major concern is that dietary fiber intake is lower because whole wheat-based foods are a major contributor to dietary fiber intake.” In other studies, people following a gluten-free diet showed significantly increased blood levels of mercury, lead, and cadmium as well as elevated concentrations of total arsenic in urine compared to subjects eating a standard diet, possibly due to the extensive use of rice in gluten-free processed foods.
Q. What does a healthy gluten-free diet look like?
A. For those who must avoid gluten (and those who choose to), a naturally gluten-free diet should be rich in fruits, vegetables, legumes, nuts, seeds, and minimally processed, gluten-free whole grains (like amaranth, buckwheat, millet, oats, quinoa, sorghum, and teff). Relying on commercial, processed/packaged gluten-free foods is not recommended. “Everyone, regardless of whether they have a gluten sensitivity or not, would benefit from increasing fruit and vegetable intake, avoiding highly processed foods, and limiting refined grains,” says McKeown. “Minimally processed, intact whole grains (whether gluten-containing or gluten-free) are rich in micronutrients and fiber and should be consumed regularly.” “If you suspect a food intolerance, consult a doctor,” says Leung. “Unnecessary food avoidance can be harmful because of risk of malnutrition.”
Gluten-free dietTo follow a gluten-free diet, you must avoid wheat and some other grains while choosing substitutes that provide nutrients for a healthy diet. By Mayo Clinic Staff
- Celiac disease is a condition in which gluten triggers immune system activity that damages the lining of the small intestine. Over time this damage prevents the absorption of nutrients from food. Celiac disease is an autoimmune disorder.
- Non-celiac gluten sensitivity causes some signs and symptoms associated with celiac disease — including abdominal pain, bloating, diarrhea, constipation, “foggy brain,” rash or headache — even though there is no damage to the tissues of the small intestine. Studies show that the immune system plays a role, but the process isn’t well understood.
- Gluten ataxia, an autoimmune disorder, affects certain nerve tissues and causes problems with muscle control and voluntary muscle movement.
- Wheat allergy, like other food allergies, is the result of the immune system mistaking gluten or some other protein found in wheat as a disease-causing agent, such as a virus or bacterium. The immune system creates an antibody to the protein, prompting an immune system response that may result in congestion, breathing difficulties and other symptoms.
Allowed fresh foodsMany naturally gluten-free foods can be a part of a healthy diet:
- Fruits and vegetables
- Beans, seeds, legumes and nuts in their natural, unprocessed forms
- Lean, nonprocessed meats, fish and poultry
- Most low-fat dairy products
- Corn — cornmeal, grits and polenta labeled gluten-free
- Gluten-free flours — rice, soy, corn, potato and bean flours
- Hominy (corn)
- Rice, including wild rice
- Tapioca (cassava root)
Grains not allowedAvoid all foods and drinks containing the following:
- Triticale — a cross between wheat and rye
- Oats, in some cases
Wheat terms to knowThere are different varieties of wheat, all of which contain wheat gluten:
- Enriched flour with added vitamins and minerals
- Farina, milled wheat usually used in hot cereals
- Graham flour, a course whole-wheat flour
- Self-rising flour, also called phosphate flour
- Semolina, the part of milled wheat used in pasta and couscous
Gluten-free food labelsWhen you are buying processed foods, you need to read labels to determine if they contain gluten. Foods that contain wheat, barley, rye or triticale — or an ingredient derived from them — must be labeled with the name of the grain in the label’s content list. Foods that are labeled gluten-free, according to the U.S. Food and Drug Administration rules, must have fewer than 20 parts per million of gluten. Foods with these labels may include:
- Naturally gluten-free food
- A prepared food that doesn’t have a gluten-containing ingredient
- Food that has not been cross-contaminated with gluten-containing ingredients during production
- Food with a gluten-containing ingredient that has been processed to remove gluten
Processed foods that often contain glutenIn addition to foods in which wheat, barley and rye are likely ingredients, these grains are standard ingredients in a number of other products. Also, wheat or wheat gluten is added as a thickening or binding agent, flavoring, or coloring. It’s important to read labels of processed foods to determine if they contain wheat, as well as barley and rye. In general, avoid the following foods unless they’re labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:
- Beer, ale, porter, stout (usually contain barley)
- Bulgur wheat
- Cakes and pies
- Communion wafers
- Cookies and crackers
- French fries
- Imitation meat or seafood
- Malt, malt flavoring and other malt products (barley)
- Hot dogs and processed lunchmeats
- Salad dressings
- Sauces, including soy sauce (wheat)
- Seasoned rice mixes
- Seasoned snack foods, such as potato and tortilla chips
- Self-basting poultry
- Soups, bouillon or soup mixes
- Vegetables in sauce
Medications and supplementsPrescription and over-the-counter medications may use wheat gluten as a binding agent. Talk to your doctor or pharmacist about the drugs you’re taking. Dietary supplements that contain wheat gluten must have “wheat” stated on the label.
Eating gluten-free at home and in restaurantsFor people with celiac disease, in particular, it’s important to avoid exposure to gluten. The following tips can help you prevent cross-contamination in your own food preparations at home and avoid gluten-containing food when you eat out:
- Store gluten-free and gluten-containing foods in different places.
- Keep cooking surfaces and food storage areas clean.
- Wash dishes and cooking equipment thoroughly.
- Toast bread in the oven — or consider separate toasters — to avoid cross-contamination.
- Read restaurant menus online ahead of time if possible to be sure there are options for you.
- Eat out early or late when a restaurant is less busy and better able to address your needs.
- Weight loss
- Overall improved health
- Improved gastrointestinal health
- Improved athletic performance
- Nutritional Deficiencies. Whole grain foods such as bread products, pasta, and breakfast cereals are often enriched and therefore contribute substantial amounts of fiber, vitamins and minerals to the diets of Americans. …
- Weight Gain. …
- Higher Risk of Cardiovascular Disease.
1. Nutritional Deficiencies
Whole grain foods such as bread products, pasta, and breakfast cereals are often enriched and therefore contribute substantial amounts of fiber, vitamins and minerals to the diets of Americans.
Most refined, gluten-free breads, pastas, and breakfast cereals are neither enriched nor fortified, making it difficult to get these important nutrients.
People with celiac disease on a strict gluten-free diet were found to have inadequate intakes of fiber, iron and calcium. The Harvard school of public health states that, “an overreliance on processed gluten-free products may lead to a decreased intake of certain nutrients like fiber and B vitamins that are protective against chronic diseases.”
To balance the nutrients lost from giving up gluten, choose nutrient-rich gluten-free foods, such as fruits, vegetables and gluten-free whole grains rather than packaged, processed gluten-free options.
Conditions with Potential Benefits from a GFD
Potential Risks of a GFD
Gluten-sensitive irritable bowel syndrome
Deficiencies of micronutrients and fiber
Non-celiac gluten sensitivity
Increases in fat content of foods
Schizophrenia or other mental health conditions
Coronary artery disease
2. Weight Gain
Many Americans mistakenly assume that gluten free snacks are a healthier alternative to gluten-containing snacks, but some processed gluten-free products are higher in fat, sugar and calories and can lead to weight gain.
Additionally, those who do have gluten intolerances may experience improved absorption of nutrients, a reduction in stomach discomfort, and increased appetite after starting the diet, which contributes to weight gain.
Instead of gluten-free cookies or cakes, choose fruit-based desserts, such as yogurt parfaits. Choose low fat protein sources such as lean meat, poultry without the skin, fish and other seafood. Opt for low fat or skim milk, low fat cheeses, low fat or fat-free yogurt, and sherbet or sorbet instead of full-fat ice cream.
3. Higher Risk of Cardiovascular Disease
Many studies have found that people with higher intakes of whole grains compared with groups eating less had a significantly lower risk of heart disease.
A study of over 100,000 participants without celiac disease found that those who restricted gluten intake experienced an increased risk of heart disease compared with those who had higher gluten intake.
Furthermore, the British Medical Journal concluded that “long term dietary intake of gluten was not associated with risk of coronary heart disease. However, the avoidance of gluten may result in reduced consumption of beneficial whole grains, which may affect cardiovascular risk. The promotion of gluten-free diets among people without celiac disease should not be encouraged.”
Although a GFD may help to alleviate symptoms in various conditions related to gluten sensitivity, the potential risks can outweigh the potential benefits. Current evidence shows that a GFD has no health benefits for those unaffected by celiac disease.
To be sure, always consult with your doctor before making dramatic changes to your diet.
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