Gluten free eating


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A handout on gluten free eating.

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Gluten free eating

  1. 1. Pennington Biomedical Research Center Pub No 95 Why Eat Gluten Free? Gluten Free Eating Wheat products Individuals who have celiac disease or are sensitive to gluten cannot have any food products that have gluten in them. Gluten is a protein found in wheat, barley and rye. Wheat is a very com- mon food ingredient, used in many prepared foods because of its properties. It makes bread rise, it gives texture to sauces and soups, and has a mild flavor that does not overpower foods. Be- cause of its prevalence in foods, it makes it very difficult to find gluten free products. When eating gluten free, most pre-prepared foods are off limits. This would include breaded or battered vegetables, vegetables with sauces, frozen potato products, tortillas, pasta, pizza, cereals, and malt flavored drinks. All pre-made cookies, cakes, breads, desserts, ice-cream, pre -made soup and sauces and all pre-made snack foods such as pretzels, potato chips, crackers, and some candy also contain gluten. Hidden sources of gluten  Beer  Broth, bouillon cubes  Candies  Flavored coffee and tea  Hydrolyzed vegetable protein  Imitation foods  Luncheon meats, sausages, hot dogs  Medications  Modified food starch  Sauces and marinades  Seasoning blends  Soups and stews Avoid products that have:  What can you have? There are many grains and other starches which can be consumed on a gluten free diet. Some accepted grains and starches include rice, oats, potatoes, corn, legumes, tapioca, and soy flour. Also millet, quinoa, buckwheat, teff, almond meal flour, flax seed meal. coconut flour, amaranth, pea flour, sorghum and guar gum are available. All fresh fruits and vegetables can be consumed by those with celiac disease. Be aware of canned and frozen fruits and vegetables, because it is likely to find added ingredients that in- clude wheat starch. Make sure to read the label. All fresh meats, poultry and fish are also allowable. Again if meats poultry and fish are pre-prepared with sauces and/or breading it is likely to contain wheat starch and should not be consumed. All dairy products are also allowed.            Barley (malt, malt flavoring, malt vinegar) Bulgur Durum flour Farina Rye Graham flour Kamut Semolina Some medications Spelt Triticale (a cross between wheat and rye) Wheat
  2. 2. When to eat gluten free? Eating gluten free has become popular in recent years. Perhaps people interpret gluten free ‘diet’ to as a method of weight loss. This is a myth. There isn’t any evidence of weight loss to those who eat a gluten free diet; and there is only a health benefit to those who have a medical condition that requires that they follow a gluten free diet. For people with celiac disease, they are prescribed a gluten free diet, which is necessary to manage their medical condition. Therefore, unless you have a diagnosed medical condition, there really isn’t any reason or benefit to eat gluten free. Gluten is a protein found in wheat, barley and rye, which are common ingredients in many foods, such as pasta, pizza, cereal, breads and snack foods. Wheat is a good source of fiber and eliminating it from the diet could result in low fiber intake. Fiber is helpful in reducing cholesterol, regulating insulin and glu- cose levels and with elimination. Wheat flour is enriched with B vitamins and iron and elimination of wheat products could result in vitamin B deficiency and iron deficiency anemia. Eating gluten free is expensive. Products such as breads and other ready made gluten free products are two to three times as expensive as regular products, and they are hard to find. Most grocery stores do not carry gluten free products. There are several reasons why you should not eat gluten free unless you have a medical condition.  Gluten free eating is expensive.  You might not get enough fiber.  Wheat products are a good source of vitamin B and not eating enriched breads and cereals could lead to vitamin B deficiency.  Grain products are fortified with iron and elimination of them could lead to iron deficiency anemia.  Eating gluten free is not a weight loss diet. Benefits of whole grains Whole grain bread Whole grains contain diseasefighting phytochemicals and antioxidants, as do fruits and vegetables. Whole grains also have B vitamins, vitamin E, magnesium, iron and fiber and have been shown to reduce the risk of heart disease, stroke, cancer, diabetes and obesity. People who eat whole grains have lower waist circumference due to reduced abdominal fat content, which translates to reduced risk of many Author: Heli J. Roy, PhD, MBA, RD Pennington Biomedical Research Center 01/14 Pub no 95 Pennington Biomedical Research Center chronic diseases, such as diabetes and heart disease. The fiber in whole grains also helps to regulate cholesterol and insulin levels. People who eat three daily servings of whole grains have been shown to reduce their risk of heart disease by 25-36%, stroke by 37%, Type II diabetes by 21-27%, digestive system cancers by 21-43%, and hormone-related cancers by 10-40%.