Editorial Sources And Fact
- Gluten-Free Diet. Mayo Clinic. December 11, 2021.
- Kim H, Patel KG, Orosz E, et al. Time Trends in the Prevalence of Celiac Disease and Gluten-Free Diet in the U.S. Population. JAMA Internal Medicine. November 2016.
- Niland B, Cash B. Health Benefits and Adverse Effects of a Gluten-Free Diet in Non-Celiac Disease Patients. Gastroenterology & Hepatology. February 2018.
When Is A Product Considered Gluten
All in all, a food can be labeled gluten-free when the product contains no more than 20 parts per million of gluten. This is in part because current technologies are unable to reliably measure gluten presence below 20ppm, but also because such a small amount of gluten shouldnt have any negative impact on people suffering from celiac disease.4
Ditch The Gluten Improve Your Health
- By Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing
Thinking of going gluten-free? If you are, you have plenty of company. Interest and enthusiasm around gluten-free diets continues to grow dramatically. You can find plenty of books, diet experts, and advertisements supporting the idea. But does it really improve your health or sense of well-being? Or might it just be a widely amplified health fad?
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Ner With Good For You Gluten Free
I enjoy partnering with brands making safe, gluten-free products for those who cannot eat gluten. I also enjoy products that use clean ingredients, responsibly source their ingredients, are non-GMO and are generally good for you. I help my readers find balance between sweet treats and healthy living.
Please consider me for:
- Sponsored blog and social media posts
- Gluten-free product reviews and giveaways
- Instagram Reels, YouTube and TikTok food videos
- Restaurant reviews
- Educational seminars, workshops and webinars
- Events and conferences
- Gluten-free cooking demos and workshops
Please email me at jenny at goodforyouglutenfree dot com to request my Media Kit.
Good For You Gluten Free is proud to partner regularly with the following select brands in 2022! Bobs Red Mill, Crunchmaster, Mikeys, Canyon Bakehouse and Lorraines Gluten Free.
Who Must Go Gluten
In the not too distant past, many would have considered the avoidance of gluten to be unnecessary and passed it off as a health fad. But there has been an increasing amount of evidence that indicates gluten is bad for you if youre afflicted with serious levels of intolerance.
While some people may experience very little discomfort while eating gluten, others may experience some very severe side effects that not only leave them feeling extremely uncomfortable, but can cause lasting damage to their digestive system.
If you suffer from the Autoimmune Coeliac Disease , gluten is very bad for you and you must absolutely go gluten-free.
If you are Coeliac, gluten will damage the lining of your small intestine and the villi in your stomach and proper food absorption will be impaired.
Read Also: American Flatbread Gluten Free Pizza
Sauces Spices And Condiments That Are Usually Safe:
- Mustard: Some specialty or flavored mustards may contain gluten, so always check the ingredients.
- Mayonnaise: Typically not made with gluten, but check the ingredients to be sure.
- Dry spices: Most single-ingredient herbs and spices do not contain gluten, though because of cross-contamination concerns it’s best to look for specifically labeled gluten-free spices or check with the manufacturer.
Straw Propeller Maple Oats
Per container : 198 calories, 3 g fat , 140 mg sodium, 34 g carbs , 7 g protein
Eat This: Oatmeal is not only a breakfast of champions, but it’s also a great snack to stash in your desk drawer. Go gourmet with Straw Propeller, which makes their cup of instant oatmeal with gluten-free rolled oats, organic maple sugar, and sea salt.
SHOP NOW: $7.83, amazon.com
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How To Make Pumpkin Butter
Youll be shocked at how simple this recipe is to make. Start by combining the following six ingredients in a small pot:
- 15 ounces of canned pumpkin puree
- 1/3 cup maple syrup
- 2 Tbsp brown sugar
Then, continuously stir the mixture over medium-high heat for about 15-20 minutes to let the mixture thicken and the flavors meld together. The pumpkin goes from bright orange to brownish-orange. Taste and adjust the flavors as desired, adding more spice or sweetness.
The pumpkin butter on the left just started cooking, but as you cook it longer, the color becomes browner and the pumpkin butter thickens.
This recipe is easily adaptable to your tastes and preferences. You could, for example, omit the brown sugar and use all maple syrup instead.
Remove the pumpkin butter from the heat, allow it to cool, then transfer it to a jar or serving dish. Store the pumpkin butter in the fridge for up to two weeks.
People With Dermatitis Herpetiformis
Dermatitis herpetiformis is when gluten triggers a severe rash on the elbows, knees, head, buttocks, and torso. Most people with dermatitis herpetiformis will also experience the same small intestinal damage as those with celiac disease.
However, unlike people with celiac disease, dermatitis herpetiformis patients might not experience digestive symptoms such as diarrhea, nausea, vomiting, or constipation.
A gluten-free diet is recommended to treat dermatitis herpetiformis, although medications can also help control symptoms in the short term.
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Favorite App For Following A Gluten
This app from the Celiac Disease Foundation provides a database of gluten-free products and recipes. Simply use the search function to check if your favorite foods are available in gluten-free varieties. You can also search gluten-free foods by location and see whats new and available in your area. Eat! Gluten Free is available for free on the App Store and Google Play Store.
May Help Relieve Digestive Symptoms
Most people try a gluten-free diet to help treat digestive problems. This includes many symptoms, such as:
Research shows that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and NCGS .
According to one study of 856 people with celiac disease, those who didnt follow a gluten-free diet experienced significantly more diarrhea, indigestion, and stomach pain compared to those on a gluten-free diet .
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Industrial Process For Removing Gluten*
Many gluten free products have been industrially processed to remove gluten or have been produced with alternative ingredients. Wheat consists mainly of fiber, starch and gluten protein. To extract gluten from wheat, it is milled into flour. This is turned into dough, so that the starch can be washed out, since starch dissolves in water but gluten doesnt. By applying this process, the gluten protein is separated from the starch solution, which can be drained off and dried.7
*This method must be industrially done and does not work at home.
What Is A Gluten
A gluten-free diet excludes any foods that contain gluten, which is a protein found in wheat and several other grains. It means eating only whole foods that dont contain gluten, such as fruits, vegetables, meat and eggs, as well as processed gluten-free foods like gluten-free bread or pasta.
Gluten is a protein naturally occurring in certain foods, but it can also be added to foods during processing for texture, explains Rajagopal. Gluten can be used as a binding agent and flavoring, so you can sometimes find it in foods you wouldnt expect. In addition to foods like pizza, pasta, cereal and baked goods, gluten can be in everything from soy sauce and ice cream to certain medications, beauty products and dietary supplements.
Some people think going gluten-free means not eating any carbohydrates, but this isnt the case. Lots of foods that contain carbs, such as rice, potatoes and beans, dont contain gluten.
Also Check: Twice Baked Gluten Free Baking Company
Barilla Gluten Free Spaghetti
Per 2 oz : 200 calories, 1 g fat , 0 mg sodium, 44 g carbs , 4 g protein
Not That!: Besides corn and rice flour, there are a couple of nasty ingredients lurking in this gluten-free spaghetti: mono- and diglycerides. These man-made additives often contain the same artery-clogging trans fats that the FDA decided to ban in June 2018. The only reason these ingredients are allowed in your food is because the FDA reviewed evidence and concluded that we don’t consume enough of them to count as hazardous however, that “evidence” hasn’t been updated since 1975.
Nature’s Path Gf Waffles
Per 2 waffles : 210 calories, 7 g fat , 460 mg sodium, 34 g carbs , 1 g protein
Not That!: Sure, Nature’s Path uses all organic ingredients in these homestyle waffles, but they’re a little too high in sugar compared to other products on the market. While you’re picking out your perfect waffle, make sure you also choose the best maple syrup by consulting our top condiment picks.
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Who Really Has A Food Allergy
Although many people are self-diagnosing coeliac disease, a wheat allergy or gluten intolerance, experts think milder cases of coeliac disease often go undiagnosed.
If you’re experiencing symptoms, it’s important to rule out coeliac disease by being tested, especially if you have a family history of it.
According to the NHS, continuing to eat gluten can lead to serious complications for those with the disease, including osteoporosis, iron-deficiency anaemia, and vitamin B12- and folate-deficiency anaemia.
Less common and more serious complications include some types of cancers. Coeliac UK research finds the average time it takes to be diagnosed is 13 years.
Should I Start A Gluten
No. If you think you might have celiac disease, you should talk with your doctor about testing to diagnose celiac disease before you begin a gluten-free diet. If you avoid gluten before you have testing, the test results may not be accurate.
Also, if you start avoiding gluten without advice from a doctor or a registered dietitian, your diet may not provide enough of the nutrients you need, such as fiber, iron, and calcium. Some packaged gluten-free foods may be higher in fat and sugar than the same foods that contain gluten. If you are diagnosed with celiac disease, your doctor and dietitian can help you plan a healthy gluten-free diet.
If you dont have celiac disease or another health problem related to gluten, your doctor may not recommend a gluten-free diet. In recent years, more people without celiac disease have begun avoiding gluten, believing that a gluten-free diet is healthier or could help them lose weight. However, researchers have found no evidence that a gluten-free diet promotes better health or weight loss for the general population.8
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Ancient Harvest Organic Gluten
Per 1 cup : 270 calories, 2 g fat , 400 mg sodium, 59 g carbs , 4 g protein
Eat This: Ancient Harvest’s quinoa- and corn-based gluten-free macaroni can be topped with a low-sodium and low-fat blend of white cheddar cheese. If you’re looking to boost the protein content of your mac and cheese, simply add some reduced-fat milk!
Lower Chance Of Getting Another Autoimmune Disease
Research has proven that many autoimmune diseases go together, meaning that if you already have one condition like Celiac Disease, your risk of developing another is higher than the general population. By removing gluten from your diet now, you are effectively lowering the chances of developing other autoimmune diseases in the future.
Gluten causes inflammation in the intestines, which in many individuals may lead to a leaky gut where the intestines become permeable. Gluten, proteins, and toxins then cross from the intestines to the bloodstream. The bodys immune system will often react to these particles in the bloodstream with a heightened immune response, thereby increasing your risk for developing another auto-immune disorder, like lupus, rheumatoid arthritis, or Hashimotos syndrome.
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Glutenfreeda Apple Cinnamon With Flax
Per packet : 180 calories, 2.5 g fat , 110 mg sodium, 35 g carbs , 6 g protein
Eat This: If you’re looking for plain gluten-free instant oatmeal packets, you’re pretty safe picking up an option from Arrowhead Mills, Nature’s Path, Bob’s Red Mill, or Purely Elizabeth. But when it comes to flavors, make an effort to grab this Apple Cinnamon oatmeal from Glutenfreeda. Made with fiber-rich flax seeds, it’s low in calories and sugar while being high in fiber and protein, making it the perfect morning meal.
SHOP NOW: $35.76 for a pack of 8 boxes with 8 packs each, amazon.com
What To Do If You Have Symptoms
If you have diarrhoea or you are vomiting, its important to keep yourself well hydrated by drinking lots of water.
Some people find that taking medication to treat constipation, diarrhoea or headaches can ease symptoms, but check with your pharmacist or GP.
The most important thing is to get back onto your gluten free diet to try to prevent further symptoms.
If your symptoms are very severe or do not improve, speak to your GP.
Coeliac UK support gluten free food safety for people with coeliac disease and gluten related conditions. To find out more, click here.
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What About Everyone Else
There is no compelling evidence that a gluten-free diet will improve health or prevent disease if you don’t have celiac disease and can eat gluten without trouble. Of course, future research could change this. We may someday learn that at least some people without celiac disease or symptoms of intestinal disease are better off avoiding gluten.
What Is Gluten And Who Should Go Gluten
As a registered dietitian, at least one patient a week asks me about the merits of going gluten-free. And many of the people asking these questions can tolerate gluten and are just looking for a quick fix.
But going gluten-free when you don’t have a gluten allergy or intolerance involves unpacking what a gluten-free diet entails and investigating why you want to make that choice. Let’s be clear: People who have celiac disease absolutely need to remove gluten from their diets and people who are intolerant may need to as well. People who have a non-celiac gluten sensitivity are sensitive or intolerant to gluten to a lesser degree than someone with celiac. Outside of that, it’s important to think twice and make an informed choice before going gluten-free just for the sake of it.
Celiac disease is a serious autoimmune disorder, where the body recognizes the prolamins â a type of plant protein â in gluten as a foreign invader and tries to fight itself. Gluten is a protein complex made up of prolamins and glutelins and is found in wheat, barley and rye, according to a February 2017 article in the âJournal of Gastroenterology and Hepatology.â For people with celiac, gluten is incredibly damaging to the gut.
As a result, the body doesn’t absorb certain nutrients, resulting in nutrient imbalances, increased risk of osteoporosis, seizures, nerve damage and more.
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Can Help You Lose Weight
Its not unusual to lose weight once you start following a gluten-free diet.
The diet eliminates many high-calorie, processed foods and often replaces them with fruit, vegetables, and lean proteins.
Avoid processed gluten-free foods such as cakes, pastries, and snacks if youre trying to lose weight. They can quickly add a lot of calories to your diet.
Instead, focus on eating plenty of whole, unprocessed foods such as fruits, vegetables, and lean proteins to reach and maintain a moderate weight while also meeting your nutritional needs.
Summary
A gluten-free diet can provide many health benefits, especially for those with celiac disease. It may help ease digestive symptoms, reduce chronic inflammation, boost energy, and promote weight loss.
Despite having a variety of health benefits, a gluten-free diet could also lead to certain side effects and has downsides to consider.
Larabar Coconut Cream Pie
Per 1 bar : 210 calories, 10 g fat , 5 mg sodium, 31 g carbs , 3 g protein
Not That!: Even though this is one of the top-selling gluten-free products on Amazon, we regrettably have to dub it a “Not That.” Even though it’s made with five simple ingredients , it contains 24 grams of sugarwhich is excessive to consume in one sitting for only providing 5 grams of digestion-slowing fiber. It’s not an everyday snack, but you can certainly reserve it for a post-workout treat once in a blue moon.
Also Check: Best Gluten Free Bread Crumbs
Increased Type 2 Diabetes Risk
In a study involving a very large number of healthy men and women, research showed that when participants ate gluten, they were less likely to be diagnosed with type 2 diabetes. The study showed that the more gluten was in the diet, the less the risk of diabetes. Fiber, vitamins and nutrients found in healthy foods containing gluten proved to be beneficial to the overall health of the participants.People who voluntarily switch to a gluten free diet give up foods that are important to maintaining a balanced diet – including fiber, essential vitamins and nutrients – which increases risk for adverse health events.
Bisquick Gluten Free Pancake Mix
Per 1/3 cup mix: 140 calories, 0.5 g fat , 340 mg sodium, 31 g carbs , 2 g protein
Eat This: We love a store-bought product with an ingredient list that’s limited to foods you can find in your pantry. Bisquick’s Gluten Free Pancake mix fits the bill and is much lower in carbs and sodium than our “Not That!” pick.
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Bfree Brown Seeded Rolls
Per bun : 150 calories, 5 g fat , 320 mg sodium, 21 g carbs , 6 g protein
Eat This: BFree Brown Seeded Rolls are made with a unique blend of gluten-free flours with both sunflower seeds and toasted flax seeds scattered throughout for added texture and fiber. We also love the addition of sourdougha combination of fermented quinoa, rice, and corn, which is teeming with gut-healthy probiotics.
