What To Look For On Food Labels
When you are buying groceries, you need to read labels to determine if they contain gluten. Foods that contain wheat, barley, rye or triticale or an ingredient derived from them must be labeled with the name of the grain in the label’s content list.
Foods that are labeled gluten-free, according to the Food and Drug Administration rules, must have fewer than 20 parts per million of gluten.
Foods with these labels may include:
- Naturally gluten-free food
- A prepared food that doesn’t have a gluten-containing ingredient
- Food that has not been cross-contaminated with gluten-containing ingredients during production
- Food with a gluten-containing ingredient that has been processed to remove gluten
Alcoholic beverages made from naturally gluten-free ingredients, such as grapes or juniper berries, can be labeled gluten-free. An alcoholic beverage made from a gluten-containing grain can carry a label stating the beverage was processed, treated or crafted to remove gluten. However, the label must state that gluten content cannot be determined and the beverage may contain some gluten.
Can You Go Gluten
People who adopt a gluten-free diet often lose weight, but its usually because they also cut out a lot of processed foods and refined carbohydrates that contain gluten. If you stop eating gluten to lose weight, its important to watch your portion sizes, get regular exercise and eat plenty of whole foods such as fruits, vegetables and lean proteins.
Best Low Sugar: Love Grown Power Os
Love Grown Power Os offer the taste and function of a classic breakfast cereal without compromising on ingredient quality or nutrition.
Navy beans, lentils, garbanzo beans, brown rice, salt, and vitamin E are all youll find in these tasty little Os.
Each 1/2-cup serving of the original flavor provides a whopping 10 grams of fiber, 12 grams of protein, and no added sugar.
Note the manufacturer recommends a serving size of 1/4 cup . Plus, this product is certified gluten-free by the Gluten-Free Certification Organization.
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List Of Gluten Free Foods What You Can Eat
Last updated on by Adam Bryan. This post may contain affiliate links.
Ever wondered if that ice cold Coco Cola you were eying up is gluten free?
Ever wanted to know if pizza and pasta are gluten free?
Ever wanted to know if Tylenol and Halls cough drops are gluten free?
How about juicy double cheeseburger and fries?
How about Grey Goose Vodka and Bud Light?
Whatever it is youre looking for, we got you covered in this list of gluten free foods.
And dont worry, well even make sure to let you know about what you CANT eat as well, because thats just as important.
Is All Food Labeled
The FDA also encourages restaurants to adopt gluten-free labeling, for the benefit of customers, and to work with local and state governments to oversee this.
The FDA does not prescribe any particular type of labeling, or recommend a location for the label, as long as it doesnt interfere with mandatory labeling information and meets the regulatory requirements.
They point out that some organizations offer gluten-free certification. While the FDA does not endorse any specific certification program or labeling, they accept it.
Not all products are labeled, but all foods and beverages must comply with the regulation that if it does carry a gluten-free label, it must contain less than 20 ppm of gluten. This includes packaged foods, dietary supplements, fruits, vegetables, eggs in their shells, and fish.
Items that are not covered include meat, poultry, some egg products, as these are regulated by the U.S. Department of Agriculture , and most alcoholic beverages, as these are covered by the Alcohol and Tobacco Tax and Trade Bureau. .
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How To Read Labels
There are regulations in place to ensure only foods that are truly gluten-free can use the label on their packaging. All packaged foods in the UK and the EU are covered by labelling laws, which include rules around the allergen information that has to be provided on the label. For example, gluten-containing cereals are one of the 14 listed allergens that must be listed and emphasised in the ingredients list. Therefore, if a cereal contains wheat, rye or barley for example, it must be listed in the ingredients list, no matter how little of it is used. You can read more about labelling laws at Coeliac UK.
Natures Path Envirokidz Turtle Splash
Natures Path produces a line of kid-friendly, gluten-free cereals called Envirokidz. Each variety features a wild animal on the package alongside fun, educational activities.
The Turtle Splash cereal is chocolate-strawberry flavored and made primarily from brown rice and navy beans. Its sweetened with organic cane sugar and free of artificial flavors, colors, and preservatives.
Each 1/2-cup of cereal provides 1 gram of fiber, 2 grams of protein, and 3 grams of added sugar.
Note the manufacturer recommends a serving size of 1 cup , and this product is certified by the Gluten-Free Certification Organization.
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Gluten And Health Benefits
Gluten is most often associated with wheat and wheat-containing foods that are abundant in our food supply. Negative media attention on wheat and gluten has caused some people to doubt its place in a healthful diet. There is little published research to support these claims in fact published research suggests the opposite.
In a 2017 study of over 100,000 participants without celiac disease, researchers found no association between long-term dietary gluten consumption and heart disease risk. In fact, the findings also suggested that non-celiac individuals who avoid gluten may increase their risk of heart disease, due to the potential for reduced consumption of whole grains.
- Many studies have linked whole grain consumption with improved health outcomes. For example, groups with the highest intakes of whole grains including wheat compared with groups eating the lowest amounts were found to have significantly lower rates of heart disease and stroke, development of type 2 diabetes, and deaths from all causes.
Gluten may also act as a prebiotic, feeding the good bacteria in our bodies. Arabinoxylan oligosaccharide is a prebiotic carbohydrate derived from wheat bran that has been shown to stimulate the activity of bifidobacteria in the colon. These bacteria are normally found in a healthy human gut. Changes in their amount or activity have been associated with gastrointestinal diseases including inflammatory bowel disease, colorectal cancer, and irritable bowel syndrome.
Regulatory Requirements For Gluten
Division 24 of the Food and Drug Regulations sets out specific regulations that apply to “Foods for Special Dietary Use”.
A “food for special dietary use” is defined in B.24.001 of the FDR as a food that has been specially processed or formulated to meet the particular requirements of a person:
As per section B.24.003, a gluten-free food that meets the requirements described in section B.24.018, is one of the types of foods for special dietary use that are covered by the requirements of Division 24.
As of August 4, 2012, section B.24.018 of the Food and Drug Regulations will state that:
It is prohibited to label, package, sell or advertise a food in a manner likely to create an impression that it is a gluten-free food if the food contains any gluten protein or modified gluten protein, including any gluten protein fraction, referred to in the definition “gluten” in subsection B.01.010.1.
Subsection B.01.010.1 reads:
any gluten protein from the grain of any of the following cereals or the grain of a hybridized strain created from at least one of the following cereals:
barley, triticale, or wheat, kamut or spelt or
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Try These Gluten Free Meal And Snack Ideas
- Fruit kebabs*
- Sandwiches or rolls made with gluten free bread
- Corn tortillas with gluten free filling
- Rice, corn cakes or Cruskits, other gluten free crackers with cheese or other spreads
- Gluten free pasta salad, rice salad or potato salad
- Gluten free pancakes, pikelets or scones
- Gluten free mini pizzas or focaccia
- Gluten free soup
- Gluten free cold meats, chicken, boiled eggs with salad Gluten free rice paper rolls
- Corn Thins and rice crackers and dip
- Carrot and raisin sunshine salad*
- Yoghurt or Fruche
- Pork mince san choy bau*
- Fresh vegetables, rice crackers, gluten free dip
- Fresh fruit and/or vegetables with gluten free dip
- Fruit smoothies*
Distilled Beverages And Vinegars
Most distilled alcoholic beverages and vinegars are gluten-free. These distilled products do not contain any harmful gluten peptides even if they are made from gluten-containing grains. Research indicates that the gluten peptide is too large to carry over in the distillation process, leaving the resulting liquid gluten-free. However, some types of alcoholic beverages do contain an unsafe amount of gluten for people with celiac disease, and include those with added color or flavoring such as dessert wines, and those made from barley malt, such as bottled wine coolers. For these, consumers should check the label, and if in doubt, contact the company. Beers, ales, lagers, malt beverages and malt vinegars that are made from gluten-containing grains are not distilled and therefore are not gluten-free. There are several brands of gluten-free beers available in the United States and abroad.
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Gluten Free Chocolate Porridge Recipe
So were back to chocolate with the last of our gluten-free porridge recipes and whats wrong with that?!
Chocolate is always a crowd pleaser, and this chocolate porridge is no exception. Its made using cocoa powder, milk, and apples. The result is a decadent chocolate treat thats packed with healthy fats and protein.
This porridge uses Quaker gluten free oats which are suitable for everyone no matter their dietary requirements. The apple counters the chocolate flavor to keep this breakfast refreshing instead of too sugary.
You can also add chocolate sauce on top of the porridge to make it even sweeter, as well as increasing the amount of cocoa powder in the recipe.
And as we are indulging in all things cocoa, why not make one of our Gluten-Free Chocolate Cake with Chocolate Mousse Recipes?
Reporting Adverse Effects And Labeling Concerns
Individuals who have experienced an injury or illness that they believe is associated with having eaten a particular food, including individuals with food allergies and those with celiac disease, should first seek appropriate medical care. Afterward, individuals should contact FDA.
Individuals can report a problem with a food or its labeling, such as potential misuse of gluten-free claims, to FDA in either of these ways:
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Compliance With The Regulation
Manufacturers had until August of 2014 to bring their labels into compliance, allowing them sufficient time to make whatever changes were needed in the formulation or labeling of their foods bearing a gluten-free claim. Today, a food that is labeled as gluten-free but fails to meet the requirements of the regulation is subject to regulatory action by FDA. In 2017, FDA released the results of an analysis of 702 samples from more than 250 products labeled gluten-free. Only one of the products did not comply with the labeling requirements. That product was recalled and subsequent testing did not find any products that violated the regulation.
Grains: A Closer Look
Certain grains are especially likely to contain naturally occurring gluten. However, these grains can be processed to remove gluten, including:
- Crossbred hybrids like triticale
Ancient Harvest Quinoa Flakes
Although usually served as a lunch or dinner item, quinoa can also be used to make a comforting, nutritious, and hearty hot breakfast cereal.
Much like oatmeal, Ancient Harvests quinoa flakes are shelf stable and cook quickly, but theyre made exclusively from organic white quinoa.
A 1/2-cup serving provides approximately 5 grams of fiber, 9 grams of protein, and 0 grams of added sugar.
Note the manufacturer recommends a serving size of 1/3 cup . Ancient Harvests quinoa flakes are labeled gluten-free but not certified gluten-free by a third-party organization.
One major drawback of most breakfast cereals is their relatively low protein content.
If youre looking for a convenient cereal that contains higher than average amounts of protein, Erin Bakers Ultra Protein Granola is worth a try.
It packs 10 grams of plant-based protein in each 1/2-cup serving, alongside 4 grams of fiber and just 7 grams of sugar.
Made from a combination of oats, peanut butter, and pea protein, its sweetened with brown rice syrup and molasses.
This product is not certified gluten-free by a third-party organization, but Erin Bakers independently tests its products to ensure compliance with the FDAs gluten-free labeling requirements.
Read Also: Vegan Gluten Free Dinner Ideas
What To Avoid When Shopping For Fruits And Vegetables:
- Hydrolyzed wheat protein
- Modified food starch: If the label doesn’t specify what type of starch is used, check with the manufacturer, as it may be wheat.
- Malt: Including malt syrup, malt vinegar, malt extract, malt flavoring
- Gluten stabilizer
- Maltodextrin: This is OK when made from corn, potato or rice starch. If it’s made from wheat, it will be labeled: you may have a reaction, though many claim the gluten is destroyed in processing.
Reading Food Labels: What Does Contains Mean
I know this is probably very obvious, but it means that an allergen is present in the product. Below the ingredient list, is where youll see the contains label. It will list which major allergens are present like soy or wheat or dairy or peanuts, etc. Youre probably thinking, but couldnt I just read the label and find out that there is wheat in the product? Yes, but sometimes wheat and its derivatives are labeled under other names you may not be familiar with, or they are not easily recognizable.
The contains list is there to make reading food labels easier for people who have to avoid allergens. If you see contains: wheat after the ingredients you know you dont have to spend any more time reading the label. You know it contains gluten so no need to Google unknown words. Basically, this saves you a lot of time and hassle when shopping for food and keeps you safe from allergens.
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What ‘no Gluten Ingredients’ Means
“No gluten ingredients” means just that: the food product does not contain gluten ingredients. However, this does not mean that the food meets the legal definition of “gluten-free.”
Manufacturers might use the term “no gluten ingredients” instead of “gluten-free” if they don’t want to test a product for gluten or are concerned that a product might not consistently meet that FDA standard of 20 parts per million.
For the consumer, this designation signals a bit more uncertainty about the gluten-free status of the product.
In fact, several companies that produce both gluten-free products and gluten-containing products use the term “no gluten ingredients” for products made with ingredients that don’t include gluten, but might be at risk for cross-contamination or are not tested for gluten.
Other companies label their products “no gluten ingredients” as a form of legal protectionthe products may actually meet the FDA’s “gluten-free” standards, but using the phrase “no gluten ingredients” doesn’t promise as much, just in case.
Finally, some in the gluten-free community say that foods with no obvious gluten ingredients listed on their labels are safe to eat, especially if the company in question has a policy of clearly labeling any gluten-containing ingredients. However, these products still can contain plenty of gluten from cross-contamination.
What Problems Can Gluten Cause
In some people, gluten can cause a variety of unpleasant symptoms after its eaten such as abdominal pain, diarrhoea, bloating, excessive wind, tiredness, poor concentration and general aches and pains.
Although dietary intolerance to wheat or gluten is felt to be quite common, finding the cause of these symptoms is important to make sure there are no serious medical conditions present such as coeliac disease.
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Proteins That Need A Second Look:
- Processed meats: Including hot dogs, pepperoni, sausage, etc. These may have gluten added, so be sure to check the ingredient list and avoid those with wheat gluten, wheat starch or wheat dextrin.
- Cold cuts: It’s rare, but cold cuts may have gluten-containing ingredients added cross-contamination can also happen at the deli on the meat slicer.
- Ground meat: Ground beef or ground turkey can have gluten added in as filler. Be sure to check the ingredients carefully.
- Veggie burgers and other meat substitutes: Some flavors and brands are made with ingredients that contain glutenâcheck the labels.
Why Do I Need To Avoid Oats
Research by our patron Dr Robert Anderson has shown that approximately one in five people with coeliac disease react to pure, uncontaminated oats.
Since we cannot determine who the one in five is, who reacts to pure oats and we know that gut damage can occur even without symptoms the advice of both Dr Anderson and Coeliac New Zealand is that oats should not be consumed.
The only exception is if you receive a gastroscopy/biopsy before commencing eating oats, and after you have been consuming them for a time. This is currently the only test that can say whether it is safe for you to consume oats on a gluten free diet. Talk to your Dr. about whether this could be right for you.
Once you start your gluten-free diet your symptoms should gradually improve and your gut will start to heal. It can take from 6 months to five years for your gut to fully heal.
Coeliacs need strict gluten-free diet for life. Eating even small amounts of gluten can trigger your immune system and cause your symptoms to return, so adherence to a coeliac-safe gluten free diet is important for long-term health.
Recognise the common sources of gluten and what to avoid and always check food labels to ensure the food you are consuming is gluten free. The allergywell.co.nz food finder can also be a helpful guide.
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