Gluten Free Living

  • Print

What is Gluten?

Gluten is a water in-soluble protein substance that is rendered when starch is removed from cereal grains.  It is the protein part of the grain and is found primarily in these grains: wheat, barley, rye, malt, spelt, kamut, bulgur, couscous, durum, triticale, and semolina and all of their derivatives.

Gluten gives the grain elasticity and strength, helping baked goods maintain their shape.  It is found mainly in foods, but is also found in products we use every day such as cosmetics, shampoos, lotions and even some medicines.  Gluten can be dangerous to those who may be allergic and can cause them serious health issues.

Types of foods that typically contain gluten are breads, crackers, and pasta, cakes and cookies. It can also be found in spices, salad dressings, seasonings, and even beer.

What is a Gluten Free Diet?

A gluten free diet will consist of foods that do not contain wheat, barley or rye.  Flours are milled from these grains and are found in breads, bread crumbs, rolls, crackers, cookies, muffins, cakes, pasta, soups sauces and gravies thickened with these flours. Other sources include batters found as coatings on pre-cooked meat patties, chicken and fish.  If it has "breading" it is likely to contain gluten.  Many "health foods" contain gluten including bulgar, whole wheat flour, tabouli, etc. 

If you are looking for gluten free food read the label.  If it contains any of the above grains it will naturally contain gluten.  Also, some foods contain added gluten.  A gluten free diet is obtainable when you plan your meals and plan ahead for lunches and snacks, especially when traveling.  Keep gluten free snacks in your purse or car for those times when you are out and away from home a bit longer than planned or when you know that you will be out during meal time. 

Eating a gluten-free diet can be a huge lifestyle change because so many of our meals have revolved around sandwiches or buns. Some alternative gluten free flour and gluten free bread products are available at many local grocery stores or health food markets.  Also, consider substituting a corn tortilla for a sandwich wrap-up.  Or making a "mini-pizza" from a corn tortilla, pizza sauce, your favorite toppings and cheese.  Bake or broil until the cheese is melted an the ingredients are heated through.   For gluten free meals or gluten free snacks, there are many great cookbooks and gluten free guides available at your local book store or through Amazon.com.