Gluten-free pizza

Learning To Live Gluten Free in College

Sometimes when you’ve been sick for so long you begin to think that your exhaustion, irritability and stomachaches are your normal state. I didn’t realize until this past year that my body had an aversion to gluten and that I needed to regain my health. By definition, gluten is “A substance present in cereal grains, esp. wheat, that is responsible for the elastic texture of dough.”

The most common occurrence of gluten intolerance is found in people with celiac disease. Celiac disease causes the body to be unable to break down gluten in the intestinal track with causes great discomfort to celiac patients. Gluten is found in many processed and manufactured foods. As I began to research what new foods I would be able to eat on my new food regime, I discovered many foods that I did not expect to find gluten in, and were now off limits to me. Foods such as soy sauce and even certain types of chocolate syrups contained wheat. Some of my personal favorite foods were now deemed toxic to my body, such as pretzels, pizza and pasta.

Even though my diet would not be completely changed, I was determined to find a way to eat gluten free while in college. My first warning to my peers is that I would not recommend being gluten free if you are not allergic to gluten. Many wheat products contain essential nutrients that the body needs. By going gluten free when you don’t need to, you could develop a deficiency in those nutrients. My other piece of advice is that you should develop a variety of options of gluten free meals, that way you won’t get tired of the same meal. When grocery shopping, look at the labels of everything you buy. Some foods may appear gluten free, but are cross contaminated because they are produced on the same machines that product wheat products. By law, companies are required to put all allergy information on their products. A good rule to abide by is that if it doesn’t specifically say it’s “gluten free” then it’s probably not.

Foods such as beans, brown rice and vegetables can be a good focal point for many different meals. Personally, as a snacker, I was worried that I wouldn’t be able to eat many snacks. This, however, was far from the truth. Rice cakes, popcorn and chips are gluten-free and absolutely delicious! As someone who is gluten intolerant, I feel extremely lucky to be living during this time period. Twenty years ago my choices would have been even more limited on what I could eat and many less restaurants and food companies would make accommodations for costumers who can’t have gluten.

One of the biggest challenges of being gluten free is that eating out has become much more difficult. Almost all foods in restaurants contain wheat or are cross-contaminated with wheat. However, certain restaurants such as Mellow Mushroom and The Red Elephant have gluten-free menus. After I learned to eat gluten-free, I found that my body was at a much more healthy weight and I was much more energetic and pleasant. Eating gluten free is definitely manageable with practice and the benefits are numerous for those who are allergic. If you are gluten intolerant, like myself, keep positive and get informed on your dining options!

By S. Binder, Florida State University

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Gluten free is not always the way to be

Kim Kardashian and Miley Cyrus are two of the latest celebrities to tout the gluten-free diet as the way to go when it comes to leading a healthy lifestyle, following in the footsteps of the likes of Victoria Beckham, Elisabeth Hasselbeck and Gwyneth Paltrow.

Associated PressSinger and actress Miley Cyrus recently touted the benefits of a gluten free diet, adding to the hype behind the meal plan that eliminates products made with wheat, barley and rye.

As the popularity of the diet — which is used to control celiac disease and can be helpful to those who have a gluten sensitivity — increases, food manufacturers and restaurants are turning out more gluten free products. But is the diet really necessary to lose weight and be health-conscious?

“It depends what you mean by a ‘gluten-free diet,’” said Marilyn Geller, chief operating officer of the Celiac Disease Foundation.

“If you give up bread and pasta, tortillas and pizza crust and concentrate on a diet that’s more about protein, fruits and vegetables, you’re going to lose weight,” she continued. “But if you truly just substitute gluten free products for regular things, you can actually gain weight.” 

NO ‘MAGIC BULLET’

Dee Sandquist, a spokeswoman for the Academy of Nutrition and Dietetics (formerly the American Dietetic Association), agreed that the gluten free diet, which includes staying away from items made with wheat, rye and barley, is not a “magic bullet” for weight loss.

“What’s important with weight loss is the level of physical activities to balance calories consumed,” Ms. Sandquist said. “This is related to activity level and food intake, not gluten.”

She added that when people go gluten-free, the quality of their diet often increases, as they eat fewer sweet treats like cookies and cake and focus more on whole grains like brown rice, buckwheat and quinoa.

But like Ms. Geller, she warns consumers about buying into the hype of the various products on the market.

“If you eat, say, a dinner roll that’s gluten free and a dinner roll that has gluten, the chances are the gluten free version will have more fat,” Ms. Sandquist said. “In general, gluten free baked products have more fat and less fiber.”

She encourages those who follow the diet to eat more fiber-rich foods and make sure they’re getting enough B vitamins and iron, which also often are lacking in gluten free foods.

“You really need to make wise food decisions,” Ms. Sandquist said. “Variety is very important so you can maximize your nutrition.” 

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Andrea Boyarsky is the Health editor for the Advance. She may be reached at [email protected].

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Gluten Free: Not a Fad But a Necessity for 18 Million Americans

Gluten free products seem to be everywhere — from pasta and cookies to bread and even ice cream. Major food retailers such as WalMart, Whole Foods, Wegman’s and Target carry a number of gluten free products, and PF Chang’s, Outback, Chili’s and other chain restaurants have added several gluten-free menu items.

Although it may seem as though gluten free is a fad in a society obsessed with new diets, the reality is that for those who suffer from gluten intolerance, gluten sensitivity or celiac disease, this is not a choice, but a necessity. In fact, experts estimate that 1 in 16 Americans have some form of gluten sensitivity.

So what is gluten and why is it such a big deal for nearly 18 million Americans? Gluten is a protein found in wheat, rye and barley that is responsible for the elastic nature of dough. For many individuals this protein is easily digestible and has no effect on their overall health. But for those with any type of gluten sensitivity or intolerance, the ramifications of consuming gluten can range from constipation and bloating to diarrhea and malabsorption, which can result in malnutrition and severe weight loss. While there is a diagnostic test for celiac disease, there are no tests or a defined set of symptoms that identify gluten intolerances.

The increasing population of gluten free eaters has not gone unnoticed by food manufacturers. Those that suffer from gluten intolerance have a much wider array of gluten free foods to choose from today. The once small selection of gluten free foods now makes up a $6.3 billion industry and growing.

The increasing availability of gluten-free foods is especially important to those that suffer from the most severe form of gluten intolerance, a condition called celiac disease. This autoimmune disease is a genetic disorder that affects 3 million Americans. Untreated, celiac disease can lead to a number of other health issues including malnutrition, osteoporosis, infertility, neurological disorders and other autoimmune diseases, according to the National Foundation for Celiac Awareness (NFCA). Seventeen percent of family members of celiac patients also have celiac disease, making it one of the most commonly occurring lifelong, genetically determined diseases.

People with celiac disease suffer on average for nine years before they are correctly diagnosed.. For this group, a strict gluten-free diet is the only treatment. There are no pharmaceutical or surgical cures for celiac disease, so finding gluten free foods are key to maintaining their health. This is why accurately labeling gluten free food is crucial.

Here are a few things to keep in mind if you or a loved one suffers from gluten intolerance, gluten sensitivity or celiac disease:

• Look for certification. Growing awareness about gluten intolerance has prompted manufacturers to step up their labeling practices and indicate products that contain gluten; however, without gluten labeling mandates from the FDA this practice is inconsistent across products and manufacturers. As a consumer, it’s important to look for the certified gluten free seal issued by Quality Assurance International (QAI), and the healthcare nonprofit National Foundation for Celiac Awareness (NFCA). This seal ensures consumers that the food was produced in a facility without gluten and that it has gone through a supply chain free of gluten. Similar to the certification for organic and kosher foods, gluten free certification is now much more commonplace.

• Be aware. Some things that contain gluten are obvious, such as wheat pasta or bread. But gluten is also found in foods that aren’t as apparent, such as soy sauce, beer, some salad dressings and gelatin. The Food and Drug Administration (FDA) requires food manufacturers to list the eight most common ingredients that trigger food allergies on labels: milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat. Gluten is not included on that list because technically it’s not an allergen, but there are efforts being made now to change this in the near future. In the meantime though, it’s still necessary to be hyper vigilant about reading labels. If you see ingredients including wheat, rye and barley or ingredients made from these grains such as malt (made from barley), then it means there is gluten in the product.

• Keep it fresh. Talk to any dietician and you’ll hear that the best way to shop in the supermarket is to stick to the outer aisles, the thinking being that everything in that location — fruit and vegetables, meat, dairy, etc — is not processed, and therefore less likely to contain gluten. Certainly there are some processed foods, such as some cookies and potato chips, that are gluten free and therefore safe, but as a rule the more processed it is, the more likely it is to contain gluten.

Living with gluten intolerance, gluten sensitivity or celiac disease isn’t easy, but it’s manageable. It requires a complete change in diet that lasts a lifetime. It doesn’t have to mean a life without flavorful and exciting foods. By knowing what to look for — in the supermarket or on restaurant menus — eating a gluten free diet is accessible and can be a pain-free and healthful transition.

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Spring Cleaning Tips for Gluten free Pantries

The term “spring cleaning” usually refers to cleaning closets. But the kitchen pantry deserves that same level of attention, says gluten free cooking expert, Carol Fenster. The same principles apply -what to toss, keep, or donate – but gluten free ingredients such as flours and grains are often more expensive and not shelf-stable so the following tips are important to limit spoilage and save money.

Protect Gluten Free Ingredients

Buy gluten free flours, whole grains, rice, and legumes from reputable stores that have a high shelf turnover. Keep these items in food-quality storage containers with tight-sealing lids to avoid spills and deter pests. Label the containers so out-dated items can be purged.

Clean Canisters Between Fillings

Before refilling a container of flour or grains, first empty it, then wash and dry thoroughly. Why? Food at the bottom of a container can turn rancid or stale, even when topped by fresh layers, and can produce an off-taste in gluten free baking.

The same holds true for gluten free whole grains, says Fenster, the author of 10 gluten free cookbooks. In fact, whole grains (and the flours ground from them) contain all three parts of the grain (the germ, endosperm, and bran) which means higher oil content which in turn hastens deterioration.

Choose the Proper Storage Location

Be sure to store containers in dark, dry places away from heat or direct sunlight. Otherwise, a warm location or the hot sun shining on the containers causes moisture to build up inside, hastening spoilage. In fact, says Fenster, who blogs at CarolFensterCooks, many people store flours and grains in the refrigerator or freezer to preserve freshness. Be sure to bring chilled ingredients to room temperature before baking, she says, so the chill won’t hamper the leavening’s rising ability.

Clean and Organize the Storage Areas

Shelves, cupboards, and countertops should be cleared and then wiped down thoroughly with an appropriate cleaning solution to remove dirt, but also any spills that can attract pests. Take the time to organize what goes back on the shelf by placing similar foods together. For example, all flours together and all whole grains together in a systematic order for easier access and better inventory management. Knowing what’s on the shelf prevents inadvertently buying duplicates. If the refrigerator or freezer is the prime storage area, clean and organize them as well.

Purge Unused Utensils, Appliances, and Gadgets

Appliances take up precious space, so if they’re important, but not used frequently, relegate them to easily-accessible storage to avoid cluttered workspaces. Fenster’s counter-top appliances include a heavy-duty stand mixer for mixing heavy, gluten-free bread dough, a heavy-duty food processor for gluten free cookie dough, and a powerful blender for gluten free batters and smoothies. All other appliances must earn the right to occupy precious counter space. Items in good working order -including utensils and gadgets that haven’t been used during the past year – can be donated to charity or to a friend who can use them.

“Keeping a clean, well-organized gluten free pantry makes day-to-day cooking and baking so much easier and saves money,” says Fenster, “so invest the time now to make life easier throughout the year.”

For the original version on PRWeb visit: http://www.prweb.com/releases/prweb2012/4/prweb9446915.htm

Gluten free Recipes with Bill & Sheila

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