Anyone who suffers from gluten intolerance or celiac disease knows that visiting restaurants or purchasing food from major grocery chains can be complicated. Gluten hides in an astounding number of places within our food supply. It is used as a filler, food enhancer, or "natural flavoring." A label proclaiming "wheat free," does not automatically mean "gluten-free".
Gluten is a protein common to many types of grain, not just wheat. Gluten is a natural part of: barley, rye, and spelt. Gluten is also present in such grain varieties as durum, semolina, faro, and kamut. Even oats, naturally gluten-free, are commonly cross-contaminated in the field or during processing.
Besides grains and grain products, what other clues point towards gluten in our food? Some of the less noticeable hiding places are: added vitamins, baking powder, caramel color, dextrin, hydrolyzed vegetable protein, malt, MSG, natural or artificial flavoring or coloring, starches, (some) vinegar.
The surest way to help your gluten sensitivity is to thoroughly check food labels. According to Alice Bast, president of the National Foundation for Celiac Awareness, "Always double-check the ingredients to be certain the company has not altered its manufacturing to include a gluten-containing ingredient that could ruin your weekend."
Someone with gluten intolerance must research and become knowledgeable of gluten ingredients and common uses for gluten. As you begin your gluten-free lifestyle, it might be wise to carry a list of questionable food items and ingredients with you while purchasing groceries.
Besides label reading, what other way can you avoid aggravating your gluten sensitivity? Purchase ready-made gluten-free breads, cakes, or pancake-mixes. Also, watch for the gluten-free symbol on packaging. Purchase organic food, whenever possible, in the healthy food section of major food retailers or small, health conscious food stores.
Besides buying ready-packaged gluten-free breads, you can bake your own with a surprising number of substitutes! The main attribute of gluten is that it binds foods/grains together. It has a semi-sticky quality that helps foods keep their structure and texture. Gluten also supports the rising process of dough. Though GF replacements will not exactly mirror the benefits of wheat, there are some surprisingly good alternatives.
Using almond flour, buckwheat, or corn derivative will product some tasty and food allergy safe treats, cakes, breads, or cookies. When baking, don't overlook Xanthan Gum, which acts as a bonding agent much in the same way gluten does.
To add flavors to your cooking, try vanilla or almond extract, ginger, cinnamon, or citrus zest (for sweet items). Try onion, garlic powder, dried herbs, and Parmesan or Asiago cheese for a savory flavor.
With a good measure of caution and forethought, along with some creative substitution of ingredients, there is no reason for you to fear a bad gluten reaction or that your gluten-free diet need be dull.
Brian Trimmer is an established entrepreneur and CEO of FoodConsciousKids. His passion is educating families with children who suffer from gluten intolerance. His online network supports and educates gluten-free families so they can thrive. Brian has numerous e-Books and articles to his credit, many dealing with gluten issues and gluten-free living. To learn more about gluten intolerance and becoming a gluten-free family or to join his online gluten-free community, go to http://www.foodconsciouskids.com.
