Author: Anne

Gluten Free:
To Be… or Not to Be…
That is the Question!

Northeast Ohio Celiac Network
NEOCN
www.neohioceliac.com
info@neohioceliac.com

Written by Laurie Sammon

Gluten Free seems to be everywhere you look. Should you be gluten free? For those with celiac disease,
A strict gluten free diet, considered a medical diet, is their only treatment. No medication or therapy, just a strict adherence to not eating anything made from wheat, barley, rye, and sometimes oats (which can be cross contaminated). Not even a crumb!

Why no gluten for those with celiac disease?
The gluten protein found in these grains causes intestinal damage to those diagnosed, often after years of baffling gastro-intestinal distress, or unexplained symptoms: i.e. diarrhea, constipation, bloating, weight loss, infertility, anemia, osteoporosis, peripheral neuropathy, skin problems, or muscle wasting. Celiac disease is both an autoimmune and genetic condition, triggered by gluten.

For those without celiac disease?
Some people have been tested and celiac disease was ruled out. They’ve noticed symptoms stop on a GF diet, so they are considered gluten sensitive or gluten intolerant. No damage happens internally, but the symptoms are often the same as those with celiac disease. They may choose to totally eliminate gluten, or cut back on it. Others with autism, rheumatoid arthritis, neuropathy and more, find relief from symptoms, although science can’t verify. Some find GF foods easier to digest.

Is the gluten free diet a weight loss diet?
No. But first—— think about what items in the grocery store do not have grains in them. THESE ARE ALL GLUTEN FREE: fruit, vegetables, milk, real cheese, eggs, plain meat, juice, beans, fish, and seafood. Most of these are found at the perimeter of the grocery store. Eating these foods in moderation will help with weight loss. But how many people are able to eat just these foods all the time, or limit flour based products in their diet— cookies, cake, pasta, cereal, bread, pizza, crackers, etc.? So, gluten free products exist for those on the life-long strict gluten free diet.

Baked goods are baked goods. Regular or GF, they add calories…
Gluten free baked goods sometimes have more fat and sugar added to improve the texture of the GF substitute flours in them (i.e. potato, rice, sorghum, garbanzo, amaranth, millet, quinoa, tapioca flours). Most GF flours are not enriched while regular wheat flour is enriched with, B vitamins, iron, calcium & sometimes fiber. So GF baked goods may have more calories and less nutrition than their gluten counterparts, although some GF companies have begun to enrich. Supplemental B vitamins, fiber, iron & calcium should be discussed with a doctor.

Are gluten free foods here to stay or just a fad?
Only about 17% of people with celiac disease have been diagnosed, yet 1:133 have the condition. Recent statistics from the University of Maryland’s Celiac Disease Center have estimated another 1-6% of the population as gluten sensitive. That means as many as 20 million Americans are affected by gluten. Gluten free foods are here to stay to help those who have been diagnosed or have found relief from symptoms.

Gluten Free 101: What’s in Our (GF) Pantry/Fridge/Freezer?
Suggested Gluten Free Staples by Northeast Ohio Celiac Network Members
www.neohioceliac.com by Laurie Sammon

Giant Eagle
Bell and Evans GF chicken tenders or nuggets
Conte’s pasta, pierogi, ravioli, gnocchi
Udi’s Bread, hamburger & hotdog buns, pizza crust, muffins,
French Meadow Cupcakes
Prego spaghetti sauces (some)
Tinkyada pasta
Quinoa pasta
Post Coco Pebbles
Chex 5+ flavors
GF Rice Krispies
Snyder’s of Hanover GF Pretzels
Crunchmaster crackers
Rice Works snacks
Giant Eagle brand deli meats (some)
Pop Chips
Nathan’s Hot dogs/Hebrew National marked GF
Fruit Rollups/snacks General Mills
Betty Crocker GF mixes
Edy’s/Turkey Hill/Breyer ice cream (without any gluten add-ins)
Klondike bars (Unilever declares all gluten plainly-read label)
Nestle’s semi sweet morsels
SanJ Tamari Sauce (soy sauce) La Choy soy sauce
Progresso soups (some)
Nestle Dibs ice cream (some)

Heinens
Rudi’s gluten free bread
Against the Grain Baguettes, buns, pizza crust
Chebe Roll mix, Focaccia mix
123 GF Pan Bars, Baking mixes
San J Soy Sauce (Tamari)
Pamela’s pancake mix

Mustard Seed, Whole Foods, Earth Fare, Raisin Rack
Kinnikinnick Panko bread crumbs (crispier)
Corn Thins
Glutino Chocolate Wafer cookies
Kinnitoos (like GF Oreos)
Jovial fig fruit cookies (like GF Fig Newtons)

Marc’s
Pacific foods cream of mushroom/chicken
Bob’s Red Mill GF oatmeal Marcs
Popped Crisps (Marcs)
Hodgson Mills mixes, pasta
Herb Ox Bouillon
Gluten Free Bisquick

Nature’s Bin
Goodbye Gluten fresh (not frozen) bread

Restaurants & Bakeries
We have over
50+ restaurants/Bakeries listed by location and if they have a gluten free menu.
Go to www.neohioceliac.com
When dining, check the webpage the day before. Read the GF dining tips to get a sense of questions to ask. Print out the gluten free menu and plan to take it with you. Call the manager (not during peak times) and tell him/her you will be dining gluten free. Ask what precautions they will take in the kitchen for the gluten free customer. Get a sense of how knowledgeable you think they may be. If in doubt, do not give them your business.

Traveling?
These are worth the drive:
Bistro of Green, Uniontown, OH
Ferrara’s, Sharon PA
Wildfire, Chicago, Ill.
Rose’s Bakery, Evanston Ill. Dine in Cafe
Sinfully Gluten Free, Dayton Dine in Cafe
www.neohioceliac.com

Gluten Free 101
Grocery Shopping–Getting Started on the Gluten Free Diet in Northeast Ohio

NEOCN-Northeast Ohio Celiac Network
www.neohioceliac.com
Written by Laurie Sammon

There is more information at the Celiac Disease Foundation: www.celiac.org or at www.neohioceliac.com. Grocery shopping will take a little longer in the beginning. Plan to take your time and your reading glasses…

1) Learn unsafe ingredients
NOT allowed: Wheat, Barley, & Rye. Oats are not allowed unless marked gluten free.
Wheat on a food label includes these names:
Flour, bulgur, semolina, spelt, frumento, durum (also spelled duram), kamut, graham, einkorn, farina, couscous, seitan, matzoh, matzah, matzo, cake flour, hydrolyzed wheat protein, wheat starch, wheat germ, tritcale-a hybrid of wheat & rye, emmer, faro, udon, panko, bran
Wheat grass and buckwheat are gluten free even though they have wheat in their names.
Barley includes malt, malt flavoring, & orzo.
Rye is not as common in foods
Oats- Only use Gluten Free Oats: Cream Hill Estates, Gluten Freeda, Bob’s Red Mills, etc.
(Caution: these companies may have regular as well as gluten free oats. Please read label carefully)

2) Learn hidden sources of gluten.
High Probability:
Bouillon, broth, imitation seafood, Play Doh, communion wafers, licorice, beer,
soy sauce, gravy, spice blends, seasonings, flavorings, brewer’s yeast, canned soup.

3) Get acquainted with new gluten free brands.
Contes, Bell and Evans, Udi’s, Rudi’s , Against the Grain, French Meadow, Glutino, Betty Crocker GF mixes, GF Bisquick, Bob’s Red Mill, Kinnikinnick, Pamela’s, Chex, Post Coco Pebbles, GF Rice Krispies, 123 Gluten Free, San-J soy sauce, La Choy soy sauce, Goodbye Gluten Bread.

4) Prevent cross contamination in your home and educate your family.
Separate toasters, colanders, food storage and food prep areas. Beware of shared butter, peanut butter, jelly, mayo jars- -toast crumbs can contaminate. Learn about toaster bags for travel.

5) Restaurants–our website www.neohioceliac.com offers 50+ restaurants that offer GF Menus. Print out
the menu, and be prepared to ask questions. Calling ahead to talk to the manager is recommended. If in doubt about the restaurant’s knowledge, do not give them your business. If they do well, tell them and tip accordingly. We want to encourage gluten free dining.

Where to shop in Greater Cleveland/Northeast Ohio:

• Mustard Seed: Designated GFsection. GF Taste Fair in October. Solon & Fairlawn.
• Heinen’s : 17 locations; 8 are designated as wellness centers that may have more GF items. GF Taste Fair in spring/fall. All locations have designated GF area with GF foods also marked in each aisle.
• Giant Eagle: Giant Eagle now has its own line of gluten free products. Market District stores have dietitians who do GF Tastings and “GF In Aisle Excursions”.
• Whole Foods: Woodmere & University Hts. Udi’s bread available shelf ready, not frozen. They have their own national GF bakehouse.
• Aldi’s, Target, Walmart, Costco, Marc’s- surprisingly have increased GF options.
• Trader Joe’s: Crocker Park & Chagrin Rd. Keeps gluten free shopping list at customer service.
• Vital Choice: N. Royalton. Smaller store, but 2 aisles of GF food. Great for staples.
• Acme has increased their GF options recently
• Raisin Rack in Canton has probably the largest GF selection in Ohio. Westerville store too.

Gluten Free 101
Taken from Gluten Free Living Magazine’s
Confusing Ingredients http://www.glutenfreeliving.com/ingredient.php

Confusing Ingredients-Do They Contain Gluten?
Caramel color
Corn is used to make caramel color in the U.S. The FDA does permit use of barley malt but all major caramel color producers say corn makes a better product. Details? http://www.glutenfreedietitian.com/newsletter/caramel-color
Buckwheat
Despite the name, buckwheat is a fruit. Nutritious and gluten free, buckwheat can be ground into flour. Buckwheat groats are the hulled seed of the buckwheat plant. When groats are roasted, they are called kasha. Buckwheat is sometimes combined with wheat flour in pancake and baking mixes, so you can’t assume all buckwheat products are gluten free. Always read the label.
Dextrin* (Dextrin in USDA products-meat, poultry, eggs may have wheat)
Dextrin made from corn, potato, arrowroot, rice, or tapioca is gluten free. It can be made from wheat, though this is rare and would not be gluten free. If dextrin is made from wheat, “wheat” will appear on the label.
Hydrolyzed vegetable protein (HVP) or Hydrolyzed Plant Protein (HPP)
The source of the protein should always be listed on the label of a food that contains HVP or HPP. If it is “hydrolyzed soy protein,” it would be gluten free; if it is “hydrolyzed wheat protein” it would not be gluten free.
Maltodextrin is gluten free. It can be made from a variety of starches, including corn, potato, rice or wheat. However the source does not matter because maltodextrin is such a highly processed ingredient that the protein is removed, rendering it gluten free. If wheat is used to make maltodextrin, “wheat” will appear on the label. Even in this case, the maltodextrin would be gluten free.
Starch
On food labels, starch always means cornstarch and is gluten free.
Modified food starch
An ingredient made from a variety of starches. Modified food starch is gluten free unless it is made from wheat. If modified food starch is made from wheat, “wheat” will appear on the label. Also, more and more companies are listing all sources of modified food starch voluntarily.
Mono and diglycerides are fats and are gluten free
Tofu
Often used in vegetarian recipes, tofu is made from soybeans, water and a curdling agent. When plain, it is gluten free. If soy sauce made from wheat is used to flavor tofu it is not gluten free
Vanilla
A gluten-free flavoring made from distilled alcohol and flavor extracted from the vanilla seed (pure extract) or from artificial vanilla flavoring (artificial extract). Distillation removes the gluten protein from the alcohol.
Yeast
All brand-name packaged yeasts sold in the US are gluten free. Autolyzed yeast in a food product is generally considered gluten free.

Question if it is Gluten Free:
Brewers’ yeast, Yeast Extract when it’s a by-product of beer, it’s not considered gluten free. Brewer’s yeast nutritional supplements, however, can be made from either brewer’s yeast or sugar. If made from sugar, they are gluten free
Imitation Crab Meat/Imitation seafood NOT usually gluten free
Seasonings can contain a wide variety of ingredients. Some are not gluten free because they contain wheat flour or wheat starch, which will be noted on the label. Others contain only spices, herbs and gluten-free ingredients and are gluten free.
Seitan is an ingredient found in vegetarian food that is made from wheat gluten.
Soba are thin Japanese noodles which are gluten free when made from pure buckwheat. When wheat flour is added, as is often the case, they are not gluten free.
Soy Sauce and Worcestershire sauce Only about half are gluten free. You must check
Teriyaki sauce
Most contain soy sauce and are not gluten free. There are several specialty gluten-free brands available.
Wheat Starch
If wheat starch is used, “wheat” has to appear on the food label. Although processing often removes the gluten protein, some residual gluten can remain so wheat starch is not considered gluten free in the US. ** A special grade of wheat starch is permitted on the gluten-free diet in some European countries.