Approachable Nutrition™

Did you know many products and foods contain gluten?

In order to follow a gluten-free diet it becomes very important to read labels and know the types of foods that contain gluten, or may contain gluten (I’ll address hidden gluten further down in this article). What has been helpful is the growing awareness of the many people with gluten intolerance. Thanks to this recognition, some manufacturers are labeling when an item contains gluten and/or is wheat free.

There are an increasing number of products on the market that are gluten and wheat free; however, these products can be priced a bit higher than products that contain wheat. Hopefully, as more people are becoming conscious of their gluten intake, more manufacturers will begin producing more complimentary products. When this occurs, we will see the costs come down, as we are beginning to see happen with organic produce, due to consumers’ increasing demand for pesticide-free fruits and vegetables.

What is a Hidden Gluten?

Many processed foods contain stabilizers, emulsifiers, fillers, binders, additives and preservatives. These substances are sources for “hidden” gluten.

The hidden gluten creates a challenge when living with a gluten-free diet.

I want to point out that “wheat-free” does not always mean “gluten-free” because they may contain ingredients that are not gluten-free.

Following is a list of foods and ingredients that are a source of gluten.

• Breads
• Starch – may be wheat based
• Beer
• Brown Rice Syrup
• Hydrolised Vegetable Protein
• Dressings
• Hydrolised Plant Protein
• Energy bars
• Maltodextrin – some derived from wheat
• Flour and cereal
• Malt Extract
• Gravies and Sauces
• Vinegar – (malt vinegar)
• Ketchup
• Soy sauce – if wheat based
• Malt, malt flavorings, malt vinegar
• Pastas
• Processed Deli Meats
• Sauces
• Soup bases
• Stuffing’s
• Thickeners

Here is a list of grains that contain gluten

• Barley
• Durum
• Semolina
• Matzo
• Rye
• Triticale
• Seitan
• Kamut*
• Wheat
• Oats*
• Bulgur
• Couscous
• Spelt*

* See the asterisk (*) section below for more info on these grains.

Gluten Free Grains and Their Properties

Gluten free grains/flours can be used as substitutes in baked goods. Because of their different flavors and textures many gluten-free flour mixtures will contain a combination of several of these grains.

(My previous newsletter on grains - called Grains Grains Grains - will give cooking instructions for various grains. Look in the older newsletter section for articles written prior to 2008.)

One caution about gluten-free grains; they may be processed or milled with gluten containing grains. Know the source of the grain.

Below is a list of gluten-free grains and their properties:

Amaranth

With a nutty and spicy flavor, amaranth adds a moist texture to baked goods. Using 100% amaranth in a baked good will lead to a very dense, strong product. It is best to start with about ¼ of amaranth with other grains. Use amaranth in combination with other gluten-free grains for a great hot cereal such as millet, quinoa and buckwheat.

Arrowroot

Arrowroot is a white starch that is used as a thickener and is easily digested. This starch blends well with gluten-free flours. This is a great substitute for cornstarch. When substituting arrowroot for cornstarch or flour follow these guidelines:

¨ 1 tablespoon arrowroot for 2 ½ teaspoons cornstarch

¨ 1 tablespoon arrowroot for 1 ½ tablespoons flour

To use as a thickener, it works best if you dissolve it in water to use it in soups, sauces, and desserts. One caution: once used in your dish, do not stir too much because it will tend to become thin again.

Bean Flours (Legumes)

High in fiber and protein, bean flours mix best with tapioca flours and sorghum but not with rice flour.

Buckwheat

Actually, buckwheat is related to the rhubarb family and is neither wheat nor a grain, but it works great as flour. Buckwheat is full of nutrients and has a hearty flavor– if you have ever had buckwheat pancakes, you know how good they are. Buckwheat will produce a sweet flavor and it is naturally gluten-free. It is about 80% starch and 14% protein. Caution: It can make for a gummy texture if too much is used in a baked good. Buckwheat does not work well as a thickener in sauces or soups, because they may become too gummy.

Carob

The carob pods are the fruit of the carob tree. Carob powder and chips are often used as an ingredient in cakes and cookies in place of chocolate. Roasted and ground pods yield carob powder. Carob taste more like chocolate the more the pods are roasted. Sweet, light and nutritious, it is naturally gluten-free and sweet.

Chickpea

Made from hulled and roasted chickpeas, it is a common ingredient in the East Indian flatbread, papadam. Chickpea flour has a rich, sweet flavor and looks like corn flour in color, but performs in baking more like millet flour. Chickpea flour is more digestible than other common legume flours.

Cornmeal/Corn Flour

Made from ground dried corn, cornmeal is coarser than corn flour and is used in muffins and cornbread. Since it will absorb more water than other flours, it will yield a more crumbly product. Stone-ground corn seems to be best to buy for its flavor and baking properties.

Due to the oil content in corn, cornmeal and corn flour can become rancid quickly, only buy what you need at the time.

Caution: corn is included as one of the top ten food allergens.

Millet

Millet is the name used for many different grains all with very small round seeds. It makes a dry, delicate crumb and smooth, thin crust. The flavor of millet is mild, sweet, nutty and is easily digested. Millet works best in baked goods with brown rice and tapioca flours. Full of nutrients, this grain can be used as an alternative to rice or potatoes. This works well with other gluten-free grains as a hot cereal.

Quinoa

A mild, nutty, sometimes bitter flavor, which is very high in protein–actually higher than any other grain. It is considered the “super grain,” is very versatile and can be substituted for any grain in your favorite dishes. There are quinoa pastas available at natural health food stores.

Rice

There are many varieties of long and short-grain rice that are easily digested. Rice flour can add a nutty flavor to baked goods, but if too much is used, the product can be like a brick. To avoid this, combine rice flour with other gluten-free flours. Rice pasta is also available at natural health food stores. The brand I enjoy is Tinkyáda, Pasta Joy.

Sorghum

Has a chewy and dense texture. Sorghum is used as a substitute for flour, couscous, bulgur and barley when used in soups and other dishes. It is also used to make wheat-free beer.

Tapioca

Gluten-free baked goods can be heavy and dense; tapioca flour will help to lighten wheat-free baked goods. It adds a slightly sweet flavor. This flour is used often in combination with other gluten-free flours in mixes. This is a powdered starch and its properties are similar to arrowroot.

Teff

Teff seeds come in a variety of colors; they can be dark, red, brown or white. The more color, the tastier. Its flavor is sweet and malty and makes a delicate crumb.

Xanthan Gum

Used as a binder, thickener or stabilizer in dressings, pie fillings, and sauces to give a smoother texture. You will need xanthan gum when making your own gluten-free baked goods. Use about one teaspoon of xanthan gum to every cup of gluten-free flour used.

*The grains listed below DO contain gluten, but have been shown to be tolerable for people with a wheat allergy or intolerance:

Kamut

Kamut is closely related to wheat, but some people with a wheat allergy or intolerance have been able to eat kamut without problems. Kamut can be substituted for different wheat grains. With a buttery taste and amber color, this grain contains a high amount of protein.

Oat/Oat Bran

Oats lack many of the glutens found in wheat but do contain gluten. There are studies suggesting that oats can be part of a gluten-free diet as long as they are pure oats.[i]

Spelt

Contains a moderate amount of gluten and can be used in baking–adding a sweet and nutty flavor. It is a form of wheat that is considered more digestible. It is a good substitute for common wheat grains and tolerated by many with a wheat intolerance.

This month’s Recipe idea: Vegetarian Gluten Free Tomato and Bechamel Sauce for Lasagna

I wanted to share with you that I just made lasagna and used a gluten-free flour in place of regular flour to make a béchamel sauce (a white sauce made by stirring milk into a flour-butter mixture), I used rice milk as well. This sauce in lasagna can be used alone or in combination with a tomato sauce. I bought gluten-free lasagna noodles. It was very good and gave me the satisfaction that you can enjoy your favorite dishes without wheat or gluten!

Be sure to check out this and all the recipes on this blog.

Should you need help prior to the next newsletter, I am always available for a 1/2 hour free new client consultation. I look forward to helping you to Get Healthy! So call to schedule your complimentary consultation, today, (720) 394-1758.

Janeen Goldsmith is a Certified Nutrition Therapist who specializes in working with people who have MS or other autoimmune conditions and who are seeking additional health support along with traditional therapies. Her practice is based on the principle that because everyone is different, each person’s nutrition program should specifically fit his or her lifestyle and preferences. Janeen’s goal is to help people eat better to feel better. She meets with individual clients in person, email and/or by phone. She also shares her knowledge through public speaking and teaching cooking skills to local Colorado residents.

Thank you for reading this article, which is part of Approachable Nutrition’s Get Healthy Newsletter (from Janeen Goldsmith, Nutrition Therapy for Multiple Sclerosis). I value your interest and support. If you are not on the mailing list to receive notification of these feature articles, please sign up here. Also know that I never sell your personal information to any third party. And, it is always easy to unsubscribe from email newsletters or change your email address: you can do that right from the bottom of any newsletter. If you have feedback, suggestions, or questions about my newsletter or practice please send me a private note through my contact form.

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References:
Lowell, Jax Peters, The Gluten – Free Bible, Henry Holt and Company, New York, 2005, pp. 23-24,76,181
Wood, Rebecca, The new Whole Foods Encyclopedia, Penguin Books, New York, 1999, pp. 71
McGee, Harold, On Food and Cooking, Scribner, New York, 2004, pp. 467-471.
Internet:
Wikipedia, the free encyclopedia
www.aaoobfoods.com/graininfo.htmCeliac Sprue Association, Grains

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[i] Wikipedia, the free encyclopedia, http.//en.Wikipedia.org/wiki/oat