by Andrea Stark
Maintaining a gluten-free lifestyle is simpler than ever thanks to all the great gluten-free products now on the market. Not everyone needs to follow a gluten-free lifestyle. However if you require a gluten-free lifestyle, start with these basics:
1.“Wheat-free” does not necessarily mean gluten-free. Gluten refers to the protein found in wheat, rye, and barley. A product can be called “wheat-free” and still contain rye, barley, or cousins to wheat such as kamut, spelt, triticale (a cross between wheat and rye), atta, fu.
2. Oats, oat bran, oat flour, oat groats, and oatmeal are not allowed on a strict gluten-free plan. Oats are typically contaminated with wheat and/or barley. For those diagnosed with Celiac disease, oats are to be avoided.
3. Gluten can be a “hidden ingredient” in sauce, marinade, gravy, salad dressing, soup, prepared meat such as deli meat, hot dogs, hamburger patties, candy (such as licorice), some potato chips, flavored coffee and tea, some medications, and even some make-up (such as some lipsticks). Label reading is a must.
4. Distilled alcoholic beverages and wine are allowed. Avoid beer, ale, and lager made from barley. Even though whiskeys, gin, many vodkas, and bourbon are distilled from gluten-containing grains, the distillation process removes the gluten from the final product.
5. Rice and corn are allowed on a gluten-free plan.
6. Pure buckwheat flour is gluten-free. However some buckwheat flour may be mixed with wheat. Read the label.
7. Following a strict gluten-free lifestyle is a must for those diagnosed with Celiac disease, also known as Celiac Sprue.When individuals with Celiac disease eat grains, wheat, rye or barley, the small intestine surface is damaged, which can lead to poor health. Celiac disease can occur at any age. The best definitive test for diagnosing Celiac Disease is the small intestinal biopsy. Other tests are not 100% accurate.
Resources: The Gluten-Free Diet by Shelley Case, RD; www.csaceliacs.info; www.celiac.org
Andrea Stark, RD is a local Consulting Nutritionist who specializes in gluten-free lifestyles. Contact information: This e-mail address is being protected from spambots. You need JavaScript enabled to view it.
Gluten-Free Pumpkin Muffins
makes 6
1-1/4 cups Pamela’s baking & muffin mix*
½ cup pumpkin
¼ cup unsweetened applesauce
¼ cup water
¼ cup brown sugar
½ tsp ground cinnamon
1 egg, beaten
1 tsp gluten-free vanilla extract (NOT artificial vanilla flavoring)
Preheat oven 375 degrees.
Combine all ingredients together, stir just until combined.
Place paper muffin liners in muffin pan. Fill each muffin full.
Bake in 375-degree oven 18 to 20 minutes. Cool. Store in airtight container.
*Pamela’s Mix can be found at most grocery stores and health food stores.
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