Because gluten — the protein in wheat and other grains that makes flour-based dough smooth and elastic — is hard to spot on food labels, eating gluten-free can be tricky. My general advice to persons with gluten-related allergies or diseases, such as celiac disease, is if the label doesn't say gluten-free, avoid it.
Foods made from traditional grains and flours are easy to identify, but some ingredients containing gluten are less obvious, and labels may not tell the whole story. For some, gluten sensitivity is quite acute — even contact with dust from grains may trigger a reaction. Some common foods to avoid include:
- products containing malt, a barley derivative.
- hydrolyzed vegetable proteins, grain-based starches, monosodium glutamate (MSG), soy sauce and many artificial flavors and colors, especially caramel.
And some to approach with caution:
- modified food starch made from corn — often gluten-free, but the source isn't always on the label.
- gluten-free grains such as buckwheat and oats — the label should state that they were produced in a gluten-free environment.
Produce, milk, unprocessed meat, fish, chicken, eggs, and soy or other beans comprise the gluten-free diet. Rice, corn, cornmeal, potatoes and soy and bean flours are safe starches frequently used in gluten-free baking.
Giant Eagle® carries many gluten-free products, including flour, baking mixes, cereal, Bell & Evans® chicken and Smithfield®Lean Generation pork. Our selection of gluten-free items is constantly growing, including our own Giant Eagle® brand products, so stay tuned for more information or contact the nutrition team below.
For more information on gluten-free diets and foods and celiac disease, visit the following Web sites:
Have a question for Judy about this article or would like to learn more about available nutrition classes (with tastings)? Send her an e-mail at nutritionist@GiantEagle.com.
September 2009