Social And Psychological Impact Of A Gluten
A 2006 survey of 2681 adult members of the Canadian Celiac Association found that 44% reported difficulties following a GFD. Reasons included determining if foods were gluten-free , finding gluten-free foods in stores , avoiding restaurants , and avoiding travel . A separate survey conducted among the same population in 2013 reported that difficulties and negative emotions were experienced less frequently by patients on a GFD for more than 5 years, although food labeling and eating away from the home remained problematic. A survey evaluating the adherence to a GFD in children and adolescents with celiac disease demonstrated that participants had better adherence at home and school compared to low adherence at social events. Availability, cost, and food labeling were the main factors limiting adherence. Roma and colleagues questioned 73 children with celiac disease about the main causes of noncompliance the most frequently reported reasons included poor palatability , dining outside the home , and poor availability of products .
Bouillon Cubes Taco Mixes And Other Spice Blends
Gluten is often added to bouillon cubes, taco mixes, and other spice blends as a filler, for texture, or as an anti-caking agent. Be wary of modified food starches, as they are sometimes made with gluten.
Check for spices that are specifically labeled gluten-free, and check ingredient labels for those that are not.
Why Is Gluten Bad
Gluten doesnt get along with every digestive system. Some people have wheat intolerance syndrome. Thats one of three conditions that gluten can trigger:
- Celiac disease: A disorder in which gluten causes your immune system to attack your small intestine over time, the attacks can damage the lining of your intestine.
- Non-celiac gluten sensitivity: Also called gluten intolerance, the condition causes celiac symptoms — like stomach pain, bloating, and diarrhea — but doesnt damage your small intestine.
- Wheat allergy: Your immune system fights gluten like a virus or bacteria if you eat it, you may have trouble breathing, a skin reaction, or problems digesting.
Going gluten-free is also a trend among people who dont have medical reasons to avoid the stuff. Some people say they lost weight and gained energy when they cut gluten. But, theres not much scientific evidence to prove that a gluten-free diet offers health benefits to people who can tolerate the ingredient.
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Milk And Dairy Products
Milk, products made from milk , and milk substitutes can be included in this category. One of the most common and well-known nutrients associated with consuming milk and dairy products is calcium. Calcium is essential for building bones and teeth. Consuming healthy amounts of calcium is especially important in children who are building bone mass and for older adults who might be at risk for osteoporosis. Another nutrient that you can find in dairy products, and especially milk substitutes like soymilk, is potassium. Potassium can be helpful in maintaining a healthy blood pressure . Similar to the protein category, it is important to keep in mind the fat and cholesterol content of the food you consume from this category. Too much fat and bad cholesterol quickly outweighs the health benefits that foods in this category offer.
While some people suggest that most unflavored cows milk and cows milk products are gluten-free, other people believe that it is important to consider what the animal is being fed. There have been studies showing that gluten can pass through a mothers milk which suggests that it is likely that cows who are grain-fed instead of grass-fed may have higher levels of gluten in their milk. It is also important to keep in mind that some dairy products may contain thickening agents that are made with grains . The following dairy products contain gluten:
- Processed Cheese
- Malted Milk
What Foods Have Gluten That You Wouldnt Expect
1. Medications + supplements
Gluten may be used as a filler or coating in medications and supplements. Always review the ingredients list on any over-the-counter medications, or vitamin/mineral supplements. Any prescribed medications should be reviewed by your doctor to be sure they dont contain gluten and find gluten-free substitutes if you have celiac disease.
Research also suggests those with celiac disease have a greater need for nutrients like B vitamins, vitamin D and iron.
2. Meat, fish + poultry
Watch for hydrolyzed wheat protein in meat, fish and poultry. Processed lunch meats and deli meats like cold cuts, hot dogs, salami and sausage may contain gluten. Other foods like self-basting poultry or seasoned turkey breast may also contain gluten.
3. Meat substitutes
Watch for gluten in veggie burgers, sausage, bacon and crumbles, and in imitation seafood and seitan.
4. Chips + fries
Potatoes and corn are naturally gluten-free, but potato chip seasoning may contain malt vinegar and wheat starch. Also be aware that tortilla chips and French fries may be fried in the same oil/fryer as foods that contain gluten. This will contaminate the oil and may cause harm to someone with celiac disease.
5. Oats
6. Beverages + alcohol
Gluten may be in flavored coffees and teas. Beer, ale, lager and malt beverages may also contain gluten. Wine is naturally gluten-free. Distilled alcohol are considered safe for people with celiac disease.
7. Eggs at a restaurant
10. Soy sauce + miso
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So What About The Gluten Found In Barley
The specific type of gluten found in barley is called hordein and it is found in the seeds of the plant . Because the seeds of the plant are the part most commonly used, most barley-containing products are going to produce a reaction in celiac individuals. There is some debate whether foods made only with barley grass contain gluten, but it is largely up to the individual whether they have a reaction or not.
Financial Cost Of A Gluten
Studies have shown that gluten-free alternatives are more expensive than their gluten-containing counterparts.- Stevens and Rashid performed a cost-comparison analysis of gluten-free and gluten-containing foods in 2 large-chain grocery stores. All 56 gluten-free products were more expensive, with a mean unit price of $1.71 compared with $0.61 for gluten-containing products . On average, gluten-free products were 242% more expensive than regular products. In the Austrian study mentioned previously, gluten-free foods were also substantially higher in cost compared to their gluten-containing counterparts cereals as well as bread and bakery products were upwards of 205% and 267% more expensive, respectively, compared to similar gluten-containing products.
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Several Processed Foods And Other Items
Many processed foods and other popular items may also harbor gluten. These include:
- meat substitutes, such as veggie burgers and hot dogs
- prepared lunch meats
- canned soups and soup mixes
- puddings and instant dessert mixes
- certain ice creams
- french fries and other fried foods
- flavored tofu
Summary
Foods that contain gluten include breads, pastas, crackers, baked goods, many grains, and several beverages and processed items.
Though it may seem as if most foods are off-limits when youre intolerant to gluten, many delicious and healthy foods are naturally gluten-free. Plus, quality gluten-free breads, pastas, and crackers are available in most grocery stores.
If youre gluten intolerant, you can enjoy the following foods.
What Exactly Is Bad About Gluten
For people without intolerance, gluten is not a problem. Although science is currently still faced with the question of whether gluten is generally less easily digested by humans, it should not actually be a problem for healthy people. For people with intolerance, the effect of gluten is similar to an autoimmune disease. The mucous membrane of the small intestine is attacked and slowly dissolves. Due to the damaged mucous membranes, vitamins and nutrients can often no longer be digested properly. This can lead to deficiency symptoms in those affected.
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How To Find Gluten In Foods
Gluten is a protein found in the grains wheat, barley, and rye. These so-called “gluten grains” are everywhere in our food supply, in part because they taste good, and in part because they’re useful in formulating processed foods.
Food manufacturers use gluten in many different ways, some of which are much more obvious than others. For example, many food additives are derived from gluten-containing grains. Food flavorings, artificial and natural colors, and even some vitamin supplements may contain gluten.
The decision to go gluten-free can be daunting because gluten grains are so prevalent. In fact, even foods that don’t directly contain gluten may be subject to cross-contamination because they are manufactured around other foods that do.
If you want to avoid gluten in your diet, you’ll need to check the ingredients of every food product you use. In addition, you’ll need to learn how to identify gluten on food labels and the various places gluten can hide.
It’s certainly possible to follow the gluten-free diet but to do so, you need to know the foods that have gluten.
Prepared Foods Soups And Sauces
Sauce mixes, gravy mixes, cream sauces made with a roux, and spice mixes that you buy at your local grocery store may contain gluten, according to the Celiac Disease Foundation. Also, canned soups may use flour often as a thickener instead of cream, rendering them unsafe for those avoiding gluten. Boullion or stock cubes may also be a source of gluten.
Side dishes that contain cream sauces may contain gluten as well as frozen dinners . Imitation meat and seafood products such as imitation crab meat and seitan usually contain gluten. And some rotisserie chicken may contain gluten, depending on the seasoning used to prepare it.
Any processed meals that contain MSG may contain gluten. And surprisingly, salad dressings are another potential gluten-containing food.
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What Does Gluten Do
Gas contained within a dough or batter helps the baked goods rise.
The gas occurs when bread dough is kneaded.
Most, but not all, flours contain gluten in different amounts.
Bread flour has a high gluten content and is therefore good for yeast-based breads, which need an elastic framework to rise.
However, low-protein cake flour has a softer, less elastic quality and is better for cakes.
What Foods Are Gluten Free
When you try to cut gluten, it can seem like its everywhere. Luckily, the core foods of a healthy diet are naturally gluten free.
Youre free to eat:
- Fruits and vegetables
- Polenta
- Wine
Look for these words on gluten-free food labels: amaranth, arrowroot, buckwheat, corn, cornmeal, cornstarch, flax, hominy, millet, quinoa, rice , sorghum, soy, tapioca , teff, whey.
Oat alert: Oats are gluten free, too. But they can make contact with other gluten-containing products where theyre grown or processed. For some people, trace amounts of gluten might be all it takes to trigger a bad reaction. If the label says gluten-free, the oats havent shared space with grains that contain gluten.
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Foods That May Contain Gluten
These foods must be verified by reading the label or checking with the manufacturer/kitchen staff.
- Energy bars/granola bars some bars may contain wheat as an ingredient, and most use oats that are not gluten-free
- French fries be careful of batter containing wheat flour or cross-contact from fryers
- Potato chips some potato chip seasonings may contain malt vinegar or wheat starch
- Processed lunch meats
- Candy and candy bars
- Soup pay special attention to cream-based soups, which have flour as a thickener. Many soups also contain barley
- Multi-grain or artisan tortilla chips or tortillas that are not entirely corn-based may contain a wheat-based ingredient
- Salad dressings and marinades may contain malt vinegar, soy sauce, flour
- Starch or dextrin if found on a meat or poultry product could be from any grain, including wheat
- Brown rice syrup may be made with barley enzymes
- Meat substitutes made with seitan such as vegetarian burgers, vegetarian sausage, imitation bacon, imitation seafood
- Soy sauce
- Self-basting poultry
- Pre-seasoned meats
- Cheesecake filling some recipes include wheat flour
- Eggs served at restaurants some restaurants put pancake batter in their scrambled eggs and omelets, but on their own, eggs are naturally gluten-free
What About Wheat Allergy
If you can eat gluten but avoid wheat due to an allergy, spelt might be an acceptable alternative.
An Australian study in 73 people allergic to wheat revealed that only 30% tested positive for a spelt allergy .
Nonetheless, you should still be careful. Be sure to consult your healthcare provider if you have a wheat allergy and are considering trying spelt.
summary
Spelt is a type of wheat, which means that it contains gluten. If you have celiac disease or gluten sensitivity, you should avoid spelt.
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The Gluten Free Diet All You Need To Know About The Diet That Will Make You Well Again
- If you have coeliac disease you will have to avoid gluten for life.
- A gluten free diet is the only treatment for the condition.
- Gluten is found in the grains wheat, barley and rye.
- On the gluten free diet you can eat many foods including meat, fish, fruit, vegetables, rice and potatoes.
- You can also eat gluten free substitute foods and processed foods that don’t contain gluten.
- You can tell whether gluten is in a food by learning about allergen labelling – it sounds scary, but you get used to it once you know how.
If you have been medically diagnosed with coeliac disease then your immune system has been reacting to gluten and damaging your gut. To get better, you must remove gluten from your diet, which is the only treatment for coeliac disease. Gluten is found in the grains wheat, barley and rye.
You may have heard the term ‘gluten free diet’ before. This can be a bit confusing to some people because it isn’t a diet in the way that most people understand it – it’s not designed to help people lose weight. It’s just a way of eating that helps you heal your gut so you can start absorbing all the nutrients you need from your diet.
What Foods Are Safe To Enjoy On The Glutenfree Diet
There are lots of delicious foods to enjoy! Many foods are naturally gluten-free, including milk, butter, cheese, fruits and vegetables, fresh meats, fish, poultry, eggs, beans, nuts, seeds, corn, quinoa, and rice. While most breads, pastas, cereals, and baked goods are made with grains and flours containing gluten, there are many grains and flours that are naturally gluten-free and many products on the market made from these grains and flours. Think of these grains, and products made with them, as safe foods in other words, safe to eat on the gluten-free diet!
Gluten-free grains
- Bean Flours/pasta
- Brown Rice Flour
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