These
days, it seems like every other product is labelled “gluten-free” and there is a fast growing trend for restaurants to post separate gluten free menus. While this is great for people who have celiac disease or non-celiac gluten sensitivity (http://life.nationalpost.com/2012/12/04/what-grains-mean-or-dont-mean-for-weight-loss/)
there are still tons of hidden sources of gluten out there. If you are on
a strict GF diet for medical or health purposes, you really need to read your
labels and become aware of what does and doesn’t contain gluten.
A
lot of people also ask me the question “should I be on a GF diet?” Since I’m
not a regulated health professional (four years until I get my N.D.!) This is
not something I feel comfortable commenting on. I will say this; should you
think you suffer from celiac disease of have gluten sensitivity or other food allergies, this is
something you should see your family physician or a licensed naturopathic
doctor about. They can run further tests and assess your symptoms to determine
the best course of action. As well, cutting gluten and filling your diet with sugary
starchy, gluten-free snack foods and bread will certainly not improve your
health OR lead to weight loss.
This
list is by no means exhaustive but a good place to start
•
Barley (flakes, flour, pearl)
•
Breading and bread stuffing
•
Brewer's yeast (if leftover from making beer)
•
Bulgur
•
Couscous
•
Durum (type of wheat)
•
Deep fried anything that is coated in bread crumbs
or panko crusted
•
Farro/Faro (also known as spelt)
•
Graham flour
•
Hydrolyzed wheat protein
•
Kamut (a type of wheat)- better tolerated in some
individuals
•
Malt, malt extract, malt syrup, and malt flavoring
•
Malt vinegar
•
Malted milk
•
Matzoh, matzoh meal
•
Modified wheat starch
•
Oatmeal, oat bran, oat flour, and whole oats
(unless they are from pure, uncontaminated oats) you must be non-contamined
certified wheat AND gluten free oats (wheat free doesn’t mean gluten free, they
could still be processed on the same manufactoruing equipement as barley, it
would be like a kid with a peanut allergy eating a chocolate bar processed on
the same equipment at Reese’ pieces)
•
Rye bread and flour
•
Seitan-A meat-like food derived from wheat gluten
used in many vegetarian dishes, and fake meat products such as Tofurky or
veggie ground round
•
Semolina
•
Spelt (A type of wheat also known as farro or faro,
dinkel)- certain people can tolerate spelt better other types of gluten
containing grains
•
Triticale
•
Wheat bran
•
Wheat flour
•
Wheat germ
•
Wheat starch
•
Atta (chapati flour)
•
Dinkel (also known as spelt, a type of wheat)
•
Einkorn (type of wheat)
•
Emmer (type of wheat)
•
Farina
Fu (a dried gluten product made from wheat and used in some Asian
dishes)
•
Beer, ale, lager- along with this certain hard
alcohols such as different vodka gbrands are made from wheat, NOT potatoes, and
even though the distillation process should technically remove this, it’s
probably better to stick with clear gin or wine instead. There area few brands of GF beer available, but I haven't personally tried any of them
•
Broth, soup, soup bases- look for barley malt extract
•
Cereals
•
Some chocolates, some chocolate bars, and licorice
•
Flavored coffees and teas (certain brands)
•
Imitation bacon bits and imitation seafoods-
California rolls at sushi restaurants are usually NOT GF, because most use
imitation Pollock, which contains wheat and not real crab
•
Medications (check with your pharmacist) and
certain lipsticks and other makeup contain gluten
•
Pastas
•
Salad dressings
•
Sausages, hot dogs, deli meats- added at toasted
wheat crumbs, same with burgers where breadcrumbs are usually added
•
Sauces, marinades, gravies (flour is added as a
thickener, use cornstarch or xantham gum at home instead)
•
Pre-mized Seasonings
•
Worcheshire
sauce, hoisin sauce and a numerous condiments, your best bet, READ THE LABELS
• Soy sauce- most soy sauce contain wheat, you need to purchase gluten free Tamari or Bragg’s liquid aminos (my personal fav)
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