A Comprehensive Guide to Gluten-Free Living

Following is some basic info that you can use to help in your quest to live a gluten-free lifestyle.

For anybody paying attention to new health and food trends, gluten-free diets have become very popular. For Celiacs, this has been an all too real lifestyle requirement. A number of experts now are beginning to believe that celiac disease is at the extreme end of a spectrum of gluten sensitivity, and a number of people are adopting gluten-free diets to treat celiac-like symptoms in the absence of a positive test for celiac disease.

In addition, some parents are using gluten-free diets to treat autism, although evidence of the diet’s impact as an autism treatment is poor. Studies, including one conducted by the University of Rochester, found that the “popular autism diet does not demonstrate behavioral improvement” and fails to show any genuine benefit to children diagnosed with autism who do not also have a known digestive condition which benefits from a gluten-free diet.

For the true Celiac, mere food is just the beginning. Did you know that little things we take for granted, like ingredients of any over-the-counter or prescription medications and vitamins, cosmetics such as lipstick, lip balms, and lip gloss may contain gluten and need to be investigated before use? Well neither did we; it’s one of the reasons Jason was so adamant that we here at Team JR make sure good information about gluten-free living was here for you. We were even surprised to learn that glues used on envelopes can contain gluten. Additionally, most products manufactured for Passover are gluten-free with the exception of matzoh as an ingredient, usually in the form of cake meal. Gluten is also used in foods in some unexpected ways, for example as a stabilizing agent or thickener in products like ice cream and ketchup.

So let's talk about what Celiacs and those seeking a gluten-free lifestyle can eat. Several grains and starch sources are considered acceptable for a diet free of gluten including:

• Corn

• Potatoes

• Rice

• Tapioca (derived from cassava)

  
  

Other grains and starch sources generally considered suitable for a gluten-free diet include:

• Amaranth

• Arrowroot

• Millet

• Montina

• Lupin

• Quinoa

• Sorghum (jowar)

• Taro

• Teff

• Chia seed

• Yam

• Beans (various types)

• Soybean

• Nut flours

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Almond flour is a low-carbohydrate alternative to flour, with a low glycemic index. In spite of its name, buckwheat is not related to wheat; pure buckwheat is considered acceptable for a gluten-free diet, although many commercial buckwheat products are actually mixtures of wheat and buckwheat flours, and thus not acceptable. Gram flour, derived from chickpeas, is also gluten-free (this is not the same as graham flour made from wheat). A gluten-free diet allows for fresh fruits, vegetables, meats and many dairy products.

The diet allows:

• Rice

• Corn

• Soy

• Potato

• Tapioca

• Beans

• Sorghum

• Quinoa

• Millet

• Buckwheat

• Arrowroot

• Amaranth

• Teff

• Montina and nut flours

Gluten Free Standards & Labeling

Gluten-Free have been set up by the “Codex Alimentarius”; however, these regulations do not apply to “foods which in their normal form do not contain gluten”.

The legal definition of the phrase “gluten-free” varies from country to country. Current research suggests that for persons with Celiac disease the maximum safe level of gluten in a finished product is probably less than 0.02% (200 parts per million) and possibly as little as 0.002% (20 parts per million). Australian standards reserve the “gluten-free” label for foods with less than 5 parts per million of gluten, as this is the smallest amount currently detectable. In the processing of gluten-containing grains, gluten is removed.

Alcohol

Numerous alcoholic beverages are deemed gluten-free unless colorings or additives, which may contain gluten, are included. Most whiskey is distilled from gluten-containing grains, yet the distillation process eliminates proteins, including gluten. While bourbon may contain up to 49% and corn whiskey up to 20% wheat or rye, pure corn bourbons and whiskeys are available and typically labeled accordingly. Spirits like brandy, wine, mead, cider, sherry, port, rum, tequila, and vermouth, not derived from grains, usually lack gluten. However, some wineries use a flour paste to seal oak barrels or gluten for clarification, potentially leaving traces of gluten, so caution is advised for Celiacs. Liqueurs and pre-mixed drinks may also contain gluten and should be scrutinized.

Most beers, brewed with malted barley or wheat, contain gluten. Gluten-free beers from sorghum and buckwheat exist but are less common. Low-gluten beers are also on the market, though their gluten content is debated. Some brewers claim that brewing transforms barley or wheat proteins into amino acids, rendering the beer gluten-free, but evidence suggests this may not be accurate.

Bread

A staple in the Western diet, bread is typically made from grains such as wheat that contain gluten. Wheat gluten contributes to the elasticity of dough and is thus an important component of bread. Gluten-free bread is made with ground flours from a variety of materials such as almonds, rice (rice bread), sorghum (sorghum bread), corn (cornbread), or legumes like beans (bean bread). But since these flours lack gluten it can be difficult for them to retain their shape as they rise and they may be less “fluffy” in appearance. Additives such as xanthium gum, hydroxypropyl methylcellulose (HPMC), corn starch, or eggs are used to compensate for the lack of gluten.

Always avoid all food and drinks containing:

• Barley (malt, malt flavoring and malt vinegar are usually made from barley)

• Rye

• Triticale (a cross between wheat and rye)

• Wheat

• Beer

• Breads

• Cakes and pies

• Candies

• Cereals

• Cookies and crackers

• Croutons

• French fries

• Gravies

• Imitation meat or seafood

• Matzo

• Pastas

• Processed lunch meats

• Salad dressings

• Sauces (including soy sauce)

• Seasoned rice mixes

• Seasoned snack foods such as potato and tortilla chips

• Self-basting poultry

• Soups and soup bases

• Vegetables in sauce

Cross-Contamination

Cross-contamination happens when gluten-free items are exposed to gluten-containing foods. This often occurs during manufacturing, such as when the same machinery is used for different products. Some products may have a "may contain" label to indicate this risk, but such labeling is not mandatory. Always review the ingredient list for confirmation. If you're uncertain about the presence of gluten, it's best to avoid the product or inquire with the manufacturer.

At home, cross-contamination can take place if shared surfaces or utensils are not properly cleaned after contact with gluten. For instance, using the same toaster for both gluten-free and regular bread can lead to significant contamination. It's important to consider the necessary precautions to avoid cross-contamination in your home, school, or workplace.

Chef