Perhaps you have seen these words or even heard your friends or associates say that they are on a gluten-free diet. Do you know what gluten is or where does gluten come from? Is it just another fad or marketing scheme?
Gluten is a by-product of two proteins, gliadin and glutenin, that are found in grains such as wheat, rye, and barley. In bread baking when water is mixed with wheat based flours and yeast and then kneaded several times, gluten is formed and causes the dough to rise. Gluten is an important component in cooking, especially for baking.
So, if gluten has purpose in cooking, then why in the world would anyone want to eat gluten-free? I’m glad that you asked! The most common reason why a person might eat a gluten-free diet is because he/she may have Celiac (See lee ak) Disease, which is an autoimmune disorder that damages the small intestines whenever a person eats anything with gluten. Table 1 shows some of the signs/symptoms of Celiac Disease. Some of these can also imitate other bowel disorders, so to be certain, please consult with your doctor and get tested if you have experienced any of these.
|
Symptoms of Celiac Disease (one or more) |
|
|
Recurring bloating, gas or abdominal pain |
Infertility male & female |
|
Chronic diarrhea or constipation |
Spontaneous miscarriages |
|
pale, foul-smelling stool |
Canker sores inside mouth |
|
Unexplained anemia |
Tooth discoloration or loss of enamel |
|
Bone or joint pain |
Vitamin K Deficiency |
|
Behavior changes/depression |
Failure to thrive (infants) |
|
Missed menstrual periods |
Fatigue |
|
Hereditary (2nd degree relatives–aunts, uncles, cousins) |
|
Table 1.Some symptoms of Celiac Disease (source celiac.org)
Another reason why people may choose to eat gluten-free is if they have been diagnosed with ADD/ADHD (Attention Deficit Disorders) or autism. Many claims have been made that when people with these disorders have eliminated gluten (as well as dairy), they have improved tremendously! Also people who suffer with arthritis can benefit from a gluten-free diet (see past article “Can Food Help Arthritis?”).
Now that you understand the basics about gluten, are you curious about what foods to eat that are gluten-free? There are several foods that are available on the market that you can eat which do not contain gluten. Just look for “gluten-free” on the package and the food ingredients label. Make certain to beware of foods that are labeled as “no wheat” because sometimes that item may contain gluten! So, the best way to determine if a product is truly gluten-free is to carefully read the food ingredients label. Table 2 shows a list of foods to eat and avoid for a gluten-free diet and Table 3 indicates what foods that may contain gluten.
|
Grains to Eat |
Grains to Avoid |
|
brown rice |
wheat |
|
corn |
oats |
|
soy |
spelt |
|
tapioca |
barley |
|
quinoa |
drum wheat |
|
millet |
semolina |
|
sorghum |
kamut |
|
buckwheat |
rye |
|
arrowroot |
wheat starch |
|
amaranth |
wheat/rye/barley hybrids |
|
flax |
|
Table 2 Grains for a gluten-free diet (source: livingwithout.com)
|
Foods that May Contain Gluten |
|
|
beers |
imitation seafood |
|
breading |
malt, malt flavorings |
|
vinegar |
marinades |
|
coating mixes |
pastas |
|
croutons |
processed meats |
|
communion wafers |
sauces |
|
dressings |
soy sauce |
|
energy bars |
soup bases |
|
cereal/cereal products |
thickeners |
|
imitation bacon |
MSG |
Table 3 Foods that may contain gluten (source: livingwithout.com)
I know that this may be a little overwhelming; Rhonda’s Cooking is here to help you through the challenge! Because I am on a gluten-free, dairy-free and anything-artificial-free diet, I have a number of recipes in my upcoming cookbook that will be beneficial for you. So, just send an email to info@rhondascooking.com to put your name on the list.
