Gluten-Free Good Eating

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Gluten-Free Good Eating
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Think gluten-free eating and culinary pleasure can’t coexist? We’re here to prove you wrong!
Gluten is a natural protein found in wheat, barley, rye, and some oats. Gluten is also found in foods that contain these ingredients. Some people have intolerance to gluten—suffering allergy symptoms, bloating, or stomach cramps. More than 3 million Americans have a condition called celiac disease that’s even more serious. When people with this immune disorder eat gluten foods, it damages their small intestine and prevents it from absorbing nutrients properly, which can lead to serious malnourishment.

The tough part is that gluten is found in some pretty common foods—pizza, crackers, bagels, bread, cereal, pasta, cookies, cakes, and more. But gluten-free eating doesn’t have to mean a life without your favorite foods. Here’s what you need to know to have your cake…and eat it too.

Turn Don’ts into Dos
“A majority of celiac patients are bombarded with information about what they cannot eat. It’s most important to focus on foods that they can eat,” says Dawn Jackson Blatner, RD, a national media spokesperson for the American Dietetic Association. The fact of the matter is, of the six food groups, five of them are gluten free.


Fruits and vegetables. Any unprocessed fruit or vegetable is gluten free. Potatoes—both white and sweet potatoes—are also gluten free.
Dairy. Milk and most cheeses are gluten free, though blue cheese and some processed cheeses can be made with wheat. Plain yogurt is also gluten free, as are many blended varieties; but check the labels to be sure.
Meats, fish, poultry, and beans. Plain, fresh fish and seafood, poultry, and lean cuts of pork and beef are great choices—as are dried beans and peas. Check labels on canned and frozen items to be sure they are gluten free.
Good grains. Gluten-free choices are white, brown, and wild rice. Other gluten-free grains include millet, quinoa, corn (think popcorn), amaranth, and buckwheat.

Explore Your Grocery Store
You might be surprised to know that there are more than 2,000 foods in the United States that are prepared according to special formulas to be gluten free. Special pasta, cookies, cereals, bread, wraps, crackers, and cake and cookie mixes made with rice, corn, soy, or potato flours are available at your grocery, local health food store, and food co-op or can be purchased online. “Experiment with different brands and you’ll be sure to find gluten-free foods that you love,” suggests Blatner.

FDA has proposed a rule that defines the term “gluten free” and hopes to finalize that rule sometime in late 2008. In the meantime, below are some tips on what to avoid when going gluten free.

For gluten-free eating, avoid foods containing these ingredients:

Wheat and wheat flour (wheat, durum wheat, semolina wheat, kamut, spelt wheat, emmer, einkorn, faro, triticale wheat, farina, graham, gluten, wheat germ, wheat bran, wheat starch)
Rye
Barley
Oats
Bulgur
Imported foods labeled “gluten free” (not held to U.S. standards)
Malt extract, barley malt or malt flavoring
Dextrin and maltodextrin (may contain wheat)
“Natural flavor” (may contain wheat)
Soy sauce or teriyaki sauce (may contain wheat)
Remember: Look carefully at ingredient lists and call manufacturers when in doubt–especially for condiments, soups, and snack foods.

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