People tend to associate gluten-free products with a boring and bland diet. However, if you have the information you need, you will notice that this is not the case. The key lies in knowing which products have gluten and avoid them, replacing them with others which are gluten-free.
Here, we have gathered very useful tips and simple but delicious recipes to help you follow a gluten-free diet without any issues.
- 1. Gluten and the Food Industry
- 2. Should you avoid Gluten?
- 3. List of Products with Gluten
- 4. List of Products with hidden Gluten
- 5. List of Gluten-free Products
- 6. Benefits of a Gluten-free Diet
- 7. The “gluten-free” label does not mean that it is completely gluten-free
- 8. Practical Tips for A Life Without Gluten
- 9. Cooking Without Gluten
- 10. Eat Gluten-free during the Holidays
- 11. Religious Celebrations and Gluten
- 12. Related Entries
Gluten and the Food Industry
Uses of GlutenGluten is a protein that is present in most cereals. For instance, wheat has a specially high gluten content. The food industry uses gluten for many products with very different functions: as stabilizer, thickener, gelling agent, color and flavoring.
Gluten in bread
The gluten from bread and bakery products is the element that prevents these products from becoming undone when we cut them. Due to this quality, gluten is used in most products that have been industrially processed.
Gluten in common products
Nevertheless, gluten is also available in other products that we use on a daily basis. For example, medicines, toothpaste and cosmetics also have gluten. That is why it is not so easy to give up gluten.
Should you avoid Gluten?
After reaching this point you may be asking yourself why you should stop eating gluten
List of Products with Gluten
- Cereals: wheat, rye, barley, oats, spelt, green spelt, kamut and products thereof.
- Flours, seeds, starch and muesli.
- Pasta, bread and baguettes.
- Gnocchi, meatballs.
- Breadcrumbs and breaded products: meat, fish or cheese, scallops, sanjacobos, croquettes, etc.
- Meatloaf, meatballs and other products with minced meat.
- Seitan and products thereof.
- Pizza and most fast-food.
- Sweets, cakes, pastries, buns.
- Biscuits, cereal bars.
- Ice-cream cone.
- Pretzel sticks, bread sticks.
- Beer and beer malt.
- Sauces (and seasonings, like soy and fish sauce), pre-cooked soups.
- Medicines, toothpaste and cosmetic products like lip balms.
- Flavorings, colors, stabilizers, thickeners, gelling agents and flavor enhancers.
- Baking dough.
- Fried chips.
- Croquettes, potato omelette.
- Dairy products and fruit products.
- Fatty products.
- Cheese creams.
- Scrambled eggs from hotels and restaurants.
- Pudding, ice-cream, chocolate and hazelnut spread.
- Chips and other appetizers.
- Ketchup, mustard, seasonings like soy sauce and fish sauce.
- Spice blend.
- Drinks, soda drinks.
- Flavor enhancers.
- Cocoa powder with additives.
List of Gluten-free Products
- Rice, wild rice, corn, millet, buckwheat, amaranth, quinoa and products thereof (like flour and flakes).
- Oleaginous seeds (linseed, sesame seeds, pumpkin seeds, sunflower seeds, etc.).
- Fruit and vegetables.
- Fresh salads (without sauces).
- Potatoes and potato starch.
- Chestnuts and products thereof, like chestnut flour or flakes.
- Banana flour, soy flour, teff flour, chickpea flour, coconut flour, hemp flour, lupin flour, almond flour.
- Milk and dairy products.
- Vegetable oils, except for wheat germ oil.
- Meat, fish, seafood.
- Eggs, Tofu and soy milk.
- Coconut and products thereof (flour, oil, sugar, Kokosmus, flakes, etc).
- Honey and other sweeteners like maple syrup, agave syrup, apple syrup, rice syrup, etc.
- Pure spices without other seasonings (we have to be careful with pre-made blends).
- Water, tea (without flavorings), pure juices.
- Pure cocoa powder.
- Wine and champagne.
- Gluten-free thickeners: potato starch, rice flour, corn starch, Kuzu, almidón de patata, harina de arroz, almidón de maíz, Kuzu, arrowroot starch, carob gum, guar gum.
Benefits of a Gluten-free Diet
Improve your Health
Cook at Home
To start a gluten-free diet, the best thing is cooking at home. Therefore, you will learn which foods you can use or not and you will be able to control what you eat completely.
Currently, there are many herbalist’s shops, supermarkets and pharmacies that already sell gluten-free products. But the best thing we can do is learning how to cook our own food. Moreover, processed gluten-free products tend to have chemical additives to imitate the flavor and features of products with gluten.
The “gluten-free” label does not mean that it is completely gluten-free
Buy fresh products
As we have seen, there are many products that can entail risks for those who suffer gluten intolerance. Therefore, the best thing is eating fresh products and make some of the delicious recipes we have gathered here.
Practical Tips for A Life Without Gluten
- If you are going to follow a gluten-free diet, you have to check your kitchen thoroughly.
- Classify your products carefully and separate those that have gluten from those who do not. Get rid of the products with gluten to avoid temptations or confusions.
- If you live with people who eat gluten, you have to separate the products in different cupboards.
Cooking Without Gluten
Avoid contaminating products
Be careful with the cutlery
Moreover, you have to separate the cutlery to avoid contamination. Avoid using wooden utensils, since they are more difficult to clean. It is better to use steel or plastic utensils which can be easily cleaned in the dishwasher.
Be careful with small appliances
We suggest not using small kitchen appliances that people that follow a diet with gluten. For instance, the toaster, baking molds and blenders. However, the one you should not share by any means is the machine to grind corn flour. In fact, you cannot completely remove the gluten and the risk of contamination is very high.
Clean the crumbs
Keep the kitchen clean and get rid of all type of crumbs. In addition, store the gluten and gluten-free products in different cupboards to avoid cross-contamination.
If you are going to use the oven, put a mold or baking paper on the tray to prevent the oxidation or contamination. Do not use water or oil that has been used on products with gluten.
Be Careful with the Children
Eat Gluten-free during the Holidays
Find information previously
Before booking the plane, it is convenient to ask if they have a gluten-free service. If the company does not provide this service, you will have to carry your own gluten-free products. Moreover, it is important to carry medical certification in order to avoid any obstacles when it comes to transporting gluten-free products during the trip.
At the hotel or restaurant
You will have to bear several things in mind. In general, hotels include breakfast so, if you carry your own food, make sure to just take jam, honey or butter from the hotel. If you eat ham or cheese make sure that they are completely gluten-free. Speak to the waiter or chef to see if they can make a gluten-free menu. Ask before eating soups, sauces, side dishes, seasonings or eggs.
Be careful with eggs
Religious Celebrations and Gluten
You should know that the typical hosts to take communion are made with wheat flour. Therefore, they contain gluten and they are not suitable for those who cannot eat this ingredient.
In some cases, both the Catholic and Protestant Church, they have hosts made with gluten-free wheat starch. You should let your priest know before taking communion.
If you go to a wedding, a communion or a private dinner, you should inform that you cannot eat gluten. Most of the times, they will make a special menu for you. Do not forget to be grateful and bring some wine or special dessert to your host.
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