Is Gluten a Problem For You?
Some of the scientific research suggests that more than 80% of the population has some degree of gluten sensitivity. Those who are gluten sensitive, intolerant, or allergic to gluten, need to avoid gluten grains or the products that contain it. As noted later in the article by Gluten Police, it is important to carefully read all product labels because products labeled wheat-free are not necessarily gluten-free.
For many individuals, gluten can be especially difficult to digest and may encourage the growth of undesirable bacteria, fungi (candida), and parasites in the intestinal tract. This may contribute to diarrhea, bloating, gas, constipation and conditions such as irritable bowel syndrome, gastritis, blood sugar disorders, autoimmune disorders, dementia, arthritis, eczema, asthma, and psoriasis to name a few. In addition, one may experience brain fog, feel tired, bloated, irritable, anxious, fatigued, or depressed after consuming gluten containing products. Elimination of gluten is often necessary before one can experience resolution from these symptoms.
Another key issue is that many of the gluten grains are genetically modified and heavily sprayed with pesticides such as glyphosate, which is also a major cause of inflammation in the digestive tract. In addition, many of these grains are also bleached with potassium bromate (a flour additive used to improve elasticity and structure). Interestingly, these additives have been banned in many countries.
It is important to be on the lookout for labels which say “hydrolyzed wheat.” This is a problem for anyone on the gluten free diet. It can be found in meat, fish, poultry, processed, cured meats, as well as meat substitutes like veggie burgers. In addition, hydrolyzed wheat can also be found in many skincare and beauty products like makeup and shampoo. Do your best to purchase not only food products which are gluten free, but also ones applied to the skin, as gluten in any products can penetrate the skin into the bloodstream.
The following grains and flours contain gluten:
• Barley
• Bulgur
• Couscous
• Graham flour
• Kamut
• Rye
• Semolina
• Spelt
• Triticale
• Wheat
• Wheat germ
• Durham flour
Oats are technically gluten free but often contain gluten through cross-contamination. Only purchase oats that have the label “gluten free” on the packaging. It is important to note that individuals who are sensitive to gluten are often also reactive to oats, even gluten free ones.
There are many delicious and nutritious options available for individuals who are sensitive to or intolerant to gluten. Gluten free grain products and flours that can be enjoyed include:
The following grains and flours are gluten-free:
• Amaranth
• Arrowroot
• Buckwheat
• Corn (almost all corn is genetically modified and is best to avoid)
• Lentil flour
• Millet
• Quinoa
• Rice (see varieties below)
• Sorghum
• Soya (almost all soy is genetically modified and is best to avoid)
• Potato
• Tapioca
• Teff
*It is important to note that individuals who are sensitive to gluten are also sensitive to corn. In terms of soy and soy products, it is best to always use products which are organic, and non-GMO.
Many gluten free products are available in natural foods stores and even in mainstream supermarkets. Beneficial grains for replacement of gluten sources include amaranth, quinoa, and a variety of rice, such as brown, red, black and wild rice.
Millet and Quinoa: Two Wonderful Grains You’ll Love
Quinoa, pronounced KEEN-wa, is a very nutritious and delicious grain that has a light taste and a delicate, fluffy texture. It was once a staple of the Inca culture. Those who are allergic to wheat or corn will likely find this grain easy to digest. Quinoa contains 50 percent more protein than most other grains, as well as higher levels of calcium, phosphorus, iron and B vitamins.
Basic Quinoa Recipe
Ingredients:
1 cup quinoa
2 1/4 cups filtered or spring water
1 pinch salt (Celtic sea salt or Himalayan sea salt is highly recommended)
1. Rinse quinoa
2. Boil water and salt in a pot
3. Add quinoa, reduce heat to low flame, cover and simmer until all water is absorbed and grain has a fluffy, translucent quality (15-25) minutes.
Millet is one of the oldest foods known to humans and possibly the first cereal grain to be used for domestic purposes. The Hunzas — who live in a remote area of the Himalayan foothills and are known for their excellent health and longevity — enjoy millet as a staple in their diet. Millet is rich in B vitamins and minerals, especially niacin, B6, folate, calcium, iron, potassium, magnesium, and zinc.
Basic Millet Recipe
1 cup millet
3 cups filtered water
Pinch of sea salt (Celtic sea salt is highly recommended)
1. Wash and drain millet
2. Boil water and sea salt in a pot
3. Add millet, cover, reduce heat to low, and simmer for 25- 35 minutes.
Millet and Quinoa can be added to casseroles, breads, soups, stews, soufflés, pilaf and stuffing. They can be used as side dishes or served under sautéed vegetables. The possibilities are truly endless.
Gluten-Free Cereals
Nature’s Path, Erewhon, Purely Elizabeth, and Health Valley have a wide have a variety of cereals that are gluten-free. These brands are found in most health-food stores. Nature’s Path makes a great Cheerios alternative, called Whole O’s. Three Wishes is a keto gluten free cereal.
Gluten-free corn free cereals: Qi’a Superseeds and Grains also has a variety of organic gluten free and corn free cereals.
These cereals can be mixed with Almond or Rice Milk (Rice Dream and Pacific are brands that have organic, sugar-free varieties) and your favorite berries nuts and seeds (blueberries, blackberries, raspberries, sunflower seeds, pumpkin seeds, almonds, pecans, cashews).
Gluten-Free Corn-Free Pasta and Breads
Ezekiel has gluten-free rice wraps. Rice pasta is gluten-free. The brand I recommend is Tinkyada. Gluten free pasta is now available in many health food stores. The brands I recommend are Andean Dream, Ancient Harvest, Tolerant Red Lentil and Black Bean, Barilla Red Lentil Penne, and Livingnow. Trader Joe’s, TresOmega, and Andean Dream have delicious Quinoa and Rice blend pastas. You can purchase TresOmega pastas at TresOmega.com. Zenb Pasta is 100% made from peas, and several varieties are available on Amazon.
Gluten-Free Breads
Rudi’s and Udi’s (These brands contain eggs are not suitable for egg-free diets) both make gluten-free bread. Food for Life also makes a delicious gluten-free option called Wheat & Gluten Free Millet Bread. For a wonderful selection of gluten free breads online, check out www.samisbakery.com. Be careful when ordering, as the whole site is not gluten-free. Another gluten free Bakery is Our Daily Bread (odbefree.com,) which sells at Union Square Market at 14th St.
Gluten free bakery NYC– The InKETOble! Café. 226 E 53rd St Basement, New York, NY 10022
Grindstone Bakery (recommended) (sugar-free, Egg free, corn free and Dairy free)- has organic ingredients. They have many different types of Sourdough including: Quinoa, Millet, and Flax. https://grindstonebakery.com/
Happy Belly (recommended) (Gluten Free, Vegan, Organic) dense and delicious! https://www.happybellyhudson.com/
Gluten Free Bagels: https://odoughs.com/
Another brand of gluten-free bread that can be purchased online https://www.freebreadinc.com.
Wellbee’s: Gluten free, grain free, refined sugar free source online
https://www.wellbees.com/?srsltid=AfmBOooesA_MkX7_P08jM45HrHaxY3_3Avb8bC8xn1O4VCA-SHJH47LS
Bread SRSLY is another brand of gluten-free, allergen-free sourdough bread that can be purchased online https://www.breadsrsly.com/
Siete Foods makes great gluten-free tortillas made from cassava flour, almond flour, chickpea flour, etc. https://sietefoods.com/
Another source of gluten-free products is http://www.ruthshempfoods.com/ .
https://shop-usa.unbunfoods.com/collections/buy-unbun-products
Delicious organic, gluten-free crackers by Mary’s Gone Crackers.
Organic brown rice snaps by Edward & Sons.
Many of these products can be purchased online at amazon.com
A local resource for gluten-free products in Manhattan: http://g-freenyc.com/
Avoid purchasing products made with cornstarch, palm oil, and sugar.
*The concept and issue of cross contamination is a complex one. People who eat gluten free diets may be wondering why they are still experiencing some symptoms associated with the ingestion of gluten, this may be due to cross contamination in restaurants. It is important to note that there is always a risk of cross contamination with gluten, unless the restaurant or facility is 100% gluten free.
The Gluten Police Taken from “Grain Brain” – Dr. David Perlmutte
The following foods often contain gluten:
Baked Beans (canned)
Beer (unless gluten free)
Blue cheeses
Bouillons/broth (commercially prepared)
Breaded foods
Cereals
Chocolate milk (commercially prepared)
Cold cuts
Communion wafers
Egg substitute
Energy bars
Flavored coffee or teas
French Fries (often dusted with flour before freezing)
Fried vegetables/tempura
Fruit fillings and puddings
Gravy
Hot dogs
Ice cream
Imitation crab meat, bacon, etc
Instant hot drinks
Ketchup
Malt/malt flavoring
Malt vinegar
Marinades
Mayonnaise
Meatballs/meatloaf
Non-dairy creamer
Oat bran (unless certified gluten-free)
Oats (unless certified gluten-free)
Processed cheese (e.g velveeta)
Roasted nuts
Root beer
Salad dressing
Sausage
Seitan
Soups
Soy sauce and teriyaki sauces
Syrups
Tabbouleh
Trail mix
Veggie burgers
Vodka
Wheatgrass
Wine coolers
The following can be hidden sources of gluten:
• Cosmetics
• Lipstick/lip balm
• Medications (many are made with wheat fillers. You may have to check with the manufacturer.)
• Shampoos/conditioners
• Vitamins and supplements (check label)
Suggested Reading:
Grain Brain by David Perlmutter, M.D. Wheat Belly by William Davis, M.D.