What Is Gluten?
Gluten is a protein found in wheat, rye, and barley. Gluten can be found in bread, pasta, cereal, crackers, soups, desserts, and many other foods. Regular commercial oats are loaded with gluten. Gluten is a hidden ingredient in many foods so it can be difficult to sometimes learn which foods contain gluten. People with diabetes and celiac disease should see a dietitian who specializes in this area. When trying the gluten free diet, regular commercial oats should be avoided because of how contaminated they are with gluten. You can have pure, uncontaminated oats on a gluten free diet up to a certain extent. The Academy of Nutrition and Dietetics Evidence Analysis Library states in part, " Studies have shown that incorporating oats uncontaminated with wheat, barley, or rye, into a gluten free dietary pattern for people with celiac disease, at intake levels of approximately 50 grams dry oats per day, is generally safe and improves compliance".
This is prepared for everybody interested in starting a Gluten Free lifestyle and is safe for all people with Diabetes or Celiac Disease.
When you are shopping for oats, search for "gluten free oats", "certified gluten free oats" or "pure, uncontaminated oats". It's good to add them to your pancakes, muffins, quick breads, and cookies.
If you wish to try a gluten free diet this is a list of ingredients to avoid:
This is prepared for everybody interested in starting a Gluten Free lifestyle and is safe for all people with Diabetes or Celiac Disease.
When you are shopping for oats, search for "gluten free oats", "certified gluten free oats" or "pure, uncontaminated oats". It's good to add them to your pancakes, muffins, quick breads, and cookies.
If you wish to try a gluten free diet this is a list of ingredients to avoid:
- Wheat, wheat berry, wheat bran, wheat germ oil, wheat grass, wheat gluten, wheat starch,whole wheat berries
- Abyssinian Hard (Wheat Triticum duran)
- Avena (wild oat)
- Barley (Hordeum vulgare)
- Barley malt, barley extract
- Beer, ale, porter, stout
- blue cheese
- Bran
- Bread flour
- Broth
- Bulgar (bulgar wheat and nuts)
- Bouillon
- Cereal (cereal extract, cereal binding)
- Cracker meal
- Croutons
- Couscous
- Dinkle
- Durum
- Einkorn
- Emmer
- Edible Starch
- Farina
- Farro
- Filler
- Flour (Including but not limited to all purpose flour, barley, bleached, bread, brown, durum, enriched, gluten, graham, granary, high protein, oat, wheat, white)
- Germ
- Gluten, Glutenin
- Graham flour
- Hordeum, Hordeum vulgare
- Hydrolyzed oat starch, hydrolyzed wheat gluten, hydrolyzed wheat protein
- kamut
- Malt, malt beverages, malt extract, malted milk, malt flavoring, malt syrup, malt vinegar, maltose
- Matzo (Matzah)
- MIR (wheat, rye)
- Miso (may contain barley)
- Mustard Powder
- Oats, oat bran, oat fiber, oat gum, oat syrup
- Oriental Wheat
- Rice Malt, rice syrup, brown rice syrup
- Rye
- Soy sauce
- Seitan
- Semolina
- Spelt
- Sprouted wheat
- Tabbuleh
- Triticale
- Udon
- Vital gluten
Gluten Free Ingredients (Safe)
- Acorn
- Almond
- Amaranth
- Arborio Rice
- Aromatic Rice
- Arrowroot
- Basmati Rice
- Brown Rice
- Brown Rice Flour
- Buckwheat
- Calrose
- Canola
- Cassava
- Channa
- Chestnut
- Chickpea
- Corn, corn flour, corn gluten, corn malt, cornmeal, cornstarch
- Cottonseed
- Dal
- Dasheen flour
- Enriched Rice
- Fava Bean
- Flax, flax seeds
- Garbanzo
- Hominy
- Instant Rice
- Millet
- Modified Cornstarch
- Modified Tapioca Starch
- Montina
- Peanut flour
- Potato flour
- Quinoa
- Red Rice
- Rice, Rice Bran, Rice flour
- Risotto
- Sago
- Sesame
- Sorghum
- Soy, soybean, tofu
- Starch (made from safe grains)
- Sunflower seed
- Sweet Rice flour
- Tapioca
- Taro flour
- Teff
- Wild Rice
Gluten Free Additives
- Gum Arabic
- Acetic acid
- Adipic acid
- Algin
- Annato
- Aspartame
- Baking yeast
- Benzoic acid
- Beta carotene
- BHA
- BHT
- Brewers yeast
- Brown sugar
- Calcium disodium EDTA
- Carrageenan
- Caramel color
- Carboxymethyl cellulose
- Carob bean gum
- Cellulose
- Corn syrup
- Corn syrup solids
- Cream of tarter
- Dextrose
- Ethyl maltol
- Fructose
- Fumaric acid
- Gelatin
- Glucose
- Guar gum
- Invert sugar
- Karaya gum
- Lactic acid
- Lactose
- Lecithin
- Malic acid
- Maltodextrin
- Maltol
- Mannitol
- Methlycellulose
- MSG
- Papain
- Pectin
- Polysorbate 60; 80
- Propylene glycol
- Psyllium
- Sodium benzoate
- Sodium metabisulphite
- Sodium nitrate, nitrite
- Sodium sulphite
- Sorbitol
- Stearic acid
- Sucralose
- Sucrose
- Sugar
- Tartaric acid
- Tartrazine
- titanium dioxide
- Tragacanth
- vanilla extract
- Vanillan
- White Vinegar, no malt
- Xanthan gum
- Xylitol
- Yam
- Yeast
Some Easy Gluten Free Desserts
Yummy Brownies
Serves 12
Brownies
Cooking spray
1 16-ounce package gluten free brownie mixture
1 medium zucchini, shredded
2 1/2 tablespoons of canola oil
4 egg whites
Topping
3 Tablespoons Gluten Free, lower sodium, 33% less sugar peanut butter
2 cups of frozen sugar free whipped topping, thawed
Preheat the oven to 325 F, lightly coat with cooking spray a 11 inch by 7 glass baking pan. Combine all the ingredients for the brownie mixture together in a medium sized bowl. Pour the batter into the baking pan and bake for about 30 minutes or until a toothpick comes out clean when inserted. Place pan on a cooling rack to cool down completely. Place the peanut butter in a medium size microwavable bowl and put on 30 seconds or till slightly melted, put the whipped topping in bowl. When ready to serve, cut into 12 pieces, and top each with the whipped topping mixture. Can be refrigerated for up to a week in an airtight container.
Blueberry Custard Cups
Serves 6
3 1/2 cups fat free evaporated milk
3/4 cup egg substitute
1/2 cup cornstarch
1/4 teaspoon salt
1/3 cup packed Splenda Brown Sugar Blend
2 teaspoons vanilla extract, 1 teaspoon of butter
2 1/2 cups of blueberries
In a medium saucepan, whisk together the milk, egg substitute, cornstarch, and salt until the cornstarch has dissolved. Cook over medium heat until thickened, stir frequently, bring to a boil, for a minute, keep stirring with a whisk, remove from the heat. Stir in the sugar and vanilla extract, and butter. Pour into 6 ramekins and put in the fridge until set. Serve topped with blueberries.
Cookie Crumble Ice-Cream Cups
Serves 4
2 cups of gluten free ice cream, chocolate or vanilla
4 Gluten free chocolate sandwich cookies (1 3/4 ounces total; 12 grams each) coarsely crumbled
4 teaspoons sugar free caramel ice cream topping
1 ounce slivered almonds, toasted and coarsely chopped
Place the ice-cream in a medium bowl, add the cookie crumbs, gently stir together until well blended. Spoon into four 6 ounce ramekins. Spoon equal amounts of the ice-cream topping on each and sprinkle evenly with nuts, cover with foil and freeze till firm, about 5 hours.