O.K. Terrence, Jaime, and the rest of us. Quite a few more tips on gluten-free nutrition.
Gluten is a protein that is found in the seeds of certain plants, notably in grains such as wheat, rye and barley and foods made from them. Gluten is what gives kneaded dough its elasticity, allows leavening and contributes to the chewiness of baked products.
The popularity of the gluten-free diet over the past five years is perhaps an indication that people are discovering that following a gluten-free diet based on natural whole unprocessed gluten-free grains and chemical-free foods may not only be beneficial for those with some gut-related issues and other conditions, but also can be a much healthier diet in general. If you have never tried grains such as millet, quinoa, amaranth, or beans flours, consider trying some of these healthy gluten-free grains.
.Wheat-free on a label is not necessarily gluten-free.
.Look for Gluten-free symbol on labels.
.Prepared gluten-free products can be found in health food stores.
.Try to eat mostly fresh unprocessed food.
Gluten-containing grains and products to be avoided:
.Barley Bulgar Cereal Binding Couscous Durum Einkorn Emmer Filler Farro Graham Flour Kamut Malt Malt Extract Malt Flavoring Malt Syrup Oat Bran Oats Oat Syrup Rye Semolina Spelt (Dinkel) Triticale Wheat Wheat Bran Whet Germ Wheat Starch
Common foods containing gluten
.breads rolls biscuits croissants doughnuts flour tortillas chicken nuggets croutons breaded fish or other breaded foods hamburger buns waffles ice cream cones pastas fried vegetables graham crackers crackers pretzels pita bread corn bread French fries (if frozen) toast stuffing cereals pizza cookies pies cakes pastries cupcakes
Grains allowed on Gluten-free diets
.amaranth arrowroot bean flours buckwheat corn millet nut flours potato quinoa rice soy sorghum tapioca tef
Key nutrients commonly found to be deficient in those with gluten sensitivities
.Vitamin B12 Folic Acid Iron Calcium Vitamin D Riboflavin Thiamin Niacin Vitamin B 6 Fiber
Dawn Thorpe Jarvis, Director of Education and Product Support at Garden of Life.
Food lists provided by The Florida Medical Nutrition Therapy Manual 2009 Edition
Gluten-Free Diet-A comprehensive Resource Guided Expanded Edition April 2006 by Shelley Case BSc, RD.
Gluten is a protein that is found in the seeds of certain plants, notably in grains such as wheat, rye and barley and foods made from them. Gluten is what gives kneaded dough its elasticity, allows leavening and contributes to the chewiness of baked products.
The popularity of the gluten-free diet over the past five years is perhaps an indication that people are discovering that following a gluten-free diet based on natural whole unprocessed gluten-free grains and chemical-free foods may not only be beneficial for those with some gut-related issues and other conditions, but also can be a much healthier diet in general. If you have never tried grains such as millet, quinoa, amaranth, or beans flours, consider trying some of these healthy gluten-free grains.
.Wheat-free on a label is not necessarily gluten-free.
.Look for Gluten-free symbol on labels.
.Prepared gluten-free products can be found in health food stores.
.Try to eat mostly fresh unprocessed food.
Gluten-containing grains and products to be avoided:
.Barley Bulgar Cereal Binding Couscous Durum Einkorn Emmer Filler Farro Graham Flour Kamut Malt Malt Extract Malt Flavoring Malt Syrup Oat Bran Oats Oat Syrup Rye Semolina Spelt (Dinkel) Triticale Wheat Wheat Bran Whet Germ Wheat Starch
Common foods containing gluten
.breads rolls biscuits croissants doughnuts flour tortillas chicken nuggets croutons breaded fish or other breaded foods hamburger buns waffles ice cream cones pastas fried vegetables graham crackers crackers pretzels pita bread corn bread French fries (if frozen) toast stuffing cereals pizza cookies pies cakes pastries cupcakes
Grains allowed on Gluten-free diets
.amaranth arrowroot bean flours buckwheat corn millet nut flours potato quinoa rice soy sorghum tapioca tef
Key nutrients commonly found to be deficient in those with gluten sensitivities
.Vitamin B12 Folic Acid Iron Calcium Vitamin D Riboflavin Thiamin Niacin Vitamin B 6 Fiber
Dawn Thorpe Jarvis, Director of Education and Product Support at Garden of Life.
Food lists provided by The Florida Medical Nutrition Therapy Manual 2009 Edition
Gluten-Free Diet-A comprehensive Resource Guided Expanded Edition April 2006 by Shelley Case BSc, RD.
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