Gluten-Free Diet---Some Hard and Fast Ground Rules
Gluten-Free Diet---Some Hard and Fast Rules
First of all, if you are reading this, you know the purpose of a gluten-free diet is the primary treatment for those of us with celiac disease or gluten sensitivity. A gluten-free diet completely excludes the protein gluten found in grains such as barley, wheat, rye, and oats (due to contamination issues). Eating a gluten-free diet helps in the prevention of symptoms and complications.
Those new to following a gluten-free diet know this is quite a drastic change, and with all drastic changes, it takes some getting used to. Initially, this diet (life change) may be frustrating but with a little creativity and patience there is no need to feel deprived by gluten-free restrictions. To begin, let's focus on all the yummy foods that you can eat instead.
You will feel pleasantly surprised by all the gluten-free options available. You may also be surprised by the amount of foods that are sneaky, sneaky, sneaky!!
Are you wondering what foods are gluten-free and which ones are not? Let's begin!
SAFE FOODS --these are foods that are naturally gluten-free (of course, this means no additives, plain, not breaded, marinated or in sauce):
- Eggs
- Fresh meats
- Poultry
- Seafood
- Vegetables
- Fruit
- Most dairy
- Seeds
- Nuts
- beans
Safe "Alternative" Grains--(as before make sure these are not with gluten-containing preservatives or hidden gluten-filled additives):
- Amaranth
- Arrowroot
- Buckwheat (soba), groats, kasha
- Chickpeas (besan, cici, garbanzo beans)
- Corn
- Flax
- Garfava
- Gluten-free flours (bean,corn, potato, soy, tapioca)
- Hominy (corn)
- Mesquite (pinole)
- Millet
- Montina (Indian ricegrass)
- Oats (but make sure specified gluten-free)
- Potato
- Quinoa (hie)
- Rice
- Sorghum
- Soy
- Tapioca
- Taro Root
- Teff (tef)
Foods that May or May Not be gluten-free--ingredients that are not so straightforward----
- Binders
- Brown rice syrup
- Derivatives
- Fillers
- Flavoring
- Food Additives (malt flavoring)
- Modified Food Starch
- "Natural" flavorings
- Seasonings
- Spice blends
- Starch
Forbidden Grains--
Avoid all food and drinks containing:
- Barley
- Rye
- Malt, malt flavoring, malt vinegar (made from barley)
- Spelt
- Triticale (a wheat and rye hybrid)
- Wheat---this can be especially challenging because there are numerous names for this---( Durum flour, Farina, Kamut, Semolina)
Foods that contain gluten--avoid unless labeled Gluten-Free or made from corn, rice, soy...other gluten-free grain:
- Beer
- Breads and baked goods
- Breadcrumbs
- Biscuits
- Brownies
- Cakes and cupcakes
- Candies
- Cereals
- Communion wafers
- Cookies and crackers
- Croutons
- Donuts
- French fries
- Gravies
- Imitation meat or seafood (think imitation crab meat)
- Licorice
- Marinades (think teriyaki)
- Matzo
- Muffins
- Pastas
- Pastries
- Pie
- Pie crusts
- Pizza crust
- Pretzels
- Processed luncheon meats
- Roux
- Salad dressings
- Sauces, including soy sauce
- Seasoned rice mixes
- Seasoned snack foods, such as potato and tortilla chips
- Self-basting poultry
- Soy sauce (first ingredient is wheat)
- Soups and soup bases
- Stuffing
- Vegetables in sauce
Lets address the Oats issue---
Oats are tricky, they can be contaminated during growing and processing stages with wheat. Most agree that unless specifically labeled gluten-free to avoid oats.