Written by For the next part of my Quest for Health Series, I’m going to give you the run down on some of the food groups that are good to stay away from. The first of the three that I have chosen to discuss is Gluten. I happen to have a gluten allergy, and recently I’ve met many people who also seem to have some kind of issue with it so I figured this was a good place to start.
Gluten is the composite of two proteins called gliadin and glutenin. These exist, conjoined with starch, in the endosperm of some grass-related grains, notably wheat, rye, and barley.Gluten comprises about 80% of the protein contained in wheat seed. Gluten can be a source of protein, both in foods prepared directly from sources containing it, and as an additive to foods otherwise low in protein. Gluten is pulled out of wheat and put into other products for things like additional protein, but also as a stabilizing agent. It’s in so many things, that we don’t generally realize we’re eating it.
Gliadin is often considered the toxic component of gluten because medical research suggests that it is the primary cause of intestinal damage and other physical problems associated with gluten consumption. Now, don’t let me convince you to jump on the gluten-free bandwagon. I don’t necessarily believe that gluten is bad for everyone. I think people are becoming increasingly intolerant of it because we have to process everything, and gluten has fit the bill in many processed foods. If you are allergic to gluten, or have celiac disease (which is a very serious problem caused by gluten), then by all means, stay away from it. But for others, I think what is most important is understanding that it’s everywhere now, and just like anything else we come into contact with, the more you eat it, the less tolerant you become.
The important thing to remember is to keep things in moderation, and if you are already staying away from processed foods, than you shouldn’t have that much gluten in your diet anyway- only the gluten that is present naturally as part of the grain you are eating. Here’s a list of items to keep in mind next time you’re shopping. Recognizing grains that contain gluten is the easy part. Wheat, barley, and rye are all off-limits. Experts in the United States feel oats should also be forbidden due to dangers of cross-contamination. Although, you can easily find gluten-free oats at the health food market. Note how processed all the foods are on this list…
- Bagels
- Biscuits
- Bread
- Bread crumbs
- Breaded fish
- Breaded meats or poultry
- Bread pudding
- Cake
- Cereal
- Chicken nuggets
- Croissants
- Cookies
- Crackers
- Croutons
- Doughnuts
- Dumplings
- Flour
- Flour tortillas
- Fried vegetables
- Graham crackers
- Hamburger buns
- Hotdog buns
- Ice cream cones
- Macaroni
- Melba toast
- Muffins
- Noodles
- Pancakes
- Pasta
- Pastries
- Pie crusts
- Pizza crust
- Pretzels
- Rolls
- Spaghetti
- Stuffing
- Waffles
Here’s a list of foods that you might not think of worrying about, but generally always contain gluten.
- Beer
- Beverage mixes
- Bologna
- Candy (not all- just check the label)
- Canned baked beans
- Cold cuts
- Packaged cereals, even corn cereals
- Commercially prepared broth
- Commercially prepared chocolate milk
- Commercially prepared soup
- Custard
- Fruit fillings
- Gravy
- Gum
- Hot dogs
- Ice cream
- Non-dairy creamer
- Potato chips
- Pudding
- Root beer
- Syrups
- Salad dressing
- Soy sauce
- Vegetables with commercially prepared sauces
Study the ingredient list of all prepared foods and avoid those containing:
- Barley
- Barley grass
- Binders
- Blue Cheese
- Bouillion
- Bran
- Brewers yeast
- Bulgur
- Cereal binding
- Chilton
- Couscous
- Durhum
- Edible starch
- Emulsifiers
- Farina
- “Fillers”
- Hydrolyzed plant protein
- Hydrolyzed vegetable protein
- Kamut
- Kasha
- Malt
- Malt flavoring
- Malt vinegar
- Matzo
- Modified food starch
- Monosodium glutimate (MSG)
- “Natural” flavor
- Rye
- Seitan
- Semolina
- Some spice mixtures
- Soy sauce
- Spelt
- Stabilizer
- Suet
- Teriyaki sauce
- Textured Vegetable Protein (TVP)
- Wheat
- Wheat grass
- Wheat protein
Like I said, gluten is something that effects everyone differently. My sister has celiac and cannot under any circumstances, consume any gluten. I on the other hand, just have to deal with some uncomfortable intestinal pain and bloating for a few hours. Of course, it is enough to keep me from wanting to eat it (especially with all the easy substitutes). Since I am trying to stay grain free anyway, I choose to bake with almond flour if I need a “fix”.
Here are a couple of great gluten-free resources if you think you might have a problem with Gluten. I would recommend that if you do, consider going gluten-free for one week. You’ll know almost immediately, depending on how severe your symptoms are.
- Here’s a basic gluten-free diet page from Wikipedia
- Gluten free baking has some recipes here.
- Elena’s Pantry has some great almond flour recipes (my favorite).
- Gluten Free Girl writes about all things gluten-related
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