I have included the links to where I got my info. You can go to these sites, or just read the "cliff note" versions I post.
(MY COMMENTS ARE IN PARENTHESES AND IN BOLD WHERE APPLICABLE)
Gluten-free definition
Gluten-free diet
A gluten-free diet is a diet that excludes foods containing gluten. Gluten is a protein found in wheat (including kamut and spelt), barley, rye, malts and triticale. It is used as a food additive in the form of a flavoring, stabilizing or thickening agent, often as "dextrin". A gluten-free diet is the only medically accepted treatment for celiac disease,[1] the related condition dermatitis herpetiformis,[2] and wheat allergy.[1]Additionally, a gluten-free diet may exclude oats. Medical practitioners are divided on whether oats are an allergen to celiac disease sufferers[3] or if they are cross-contaminated in milling facilities by other allergens.[4]
The term gluten-free is generally used to indicate a supposed harmless level of gluten rather than a complete absence.[5] The exact level at which gluten is harmless is uncertain and controversial. A recent systematic review tentatively concluded that consumption of less than 10 mg of gluten per day is unlikely to cause histological abnormalities, although it noted that few reliable studies had been done.[5] Regulation of the label gluten-free varies widely by country. In the United States, the FDA issued regulations in 2007 limiting the use of "gluten-free" in food products to those with less than 20 ppm of gluten.[6][7] The current international Codex Alimentarius standard allows for 20 ppm of gluten in so-called "gluten-free" foods.[8]
A gluten-free diet allows for fresh fruits, vegetables, meats and many dairy products. A gluten-free diets allows rice, corn, soy, potato, tapioca, beans, sorghum, quinoa, millet, buckwheat, arrowroot, amaranth, teff, Montina and nut flours. A gluten-free diet prohibits the ingestion of wheat, barley, rye and related components, including triticale, durum, graham, kamut, semolina, spelt, malt, malt flavouring or malt vinegar. (I have also discovered that one of the "indiciations/symptoms" of gluten-intolerance is Lactose Intolerance! If you are lactose intolerant, you may also be gluten intolerant!)
GF foods are raw foods including rice, potatoes, soybeans, maize, millet, buckwheat, amaranth and quinoa. The diet may be low in fiber, iron, folate, calcium, magnesium, zinc, vitamin D, B-complex vitamins ( thiamin, riboflavin, niacin, and vitamin B12) (I hadn't considered this! GF (gluten-free diets can results in many vitamin deficiencies due to the lack of eating breads and whole grain foods where we would normally get these! If you go gluten-free make sure you check into this!)
6 Easy Ways to Eat Gluten-Free and Feel Better
Gluten is a generic name for the storage protein found in grains; in wheat, for instance, it's called gliadin. Gluten basically binds starches together; it's the stuff that makes dough doughy.
If you regularly feel uncomfortable after a gluten-rich meal (like pasta and bread), gluten could be the culprit. “Uncomfortable” can mean anything from feeling slightly bloated and gassy (mild gluten sensitivity) to much more severe symptoms like excruciating cramps, vomiting, migraines, dizziness, even loss of consciousness — signs that you may have celiac disease, an autoimmune disorder that is the most serious form of gluten intolerance. This post is not addressing Celiac Disease. I am trying to keep it simple. If you exhibit these symptoms, you may want to check into this. I feel like my husband is gluten intolerant, but he doesn't care. he isn't giving up his bread and pizza, so we haven't started looking into this. If and when he decides to investigate it or test himself, we will, but not until then.
1. Focus on “real” foods
(This is what I do except for I don't do organic yet. I simply eat and use fresh veggies, fruits, canned that are canned in their own natural juices with no sugar added, frozen fruits and veggies with no preservatives, and unprocessed rice (yes white rice IS processed).
The easiest and healthiest way to live gluten-free is to focus on fresh, organic, whole foods. “There are no labels to decipher on an apple; no wondering what the ingredients are in spinach. This way you don’t have to worry about being unintentionally exposed to gluten. Check glutenfreeforgood.com for unique recipes like Sweet Potato & Kale Soup and Ruby Red Beet Cupcakes.
2. Read labels
Food shopping can be frustrating and tiresome for those new to the diet.
With a few exceptions, if you don't see the words wheat, barley, rye, malt, or oats (unless labeled gluten free), the food most likely does not include any gluten-containing ingredients. But don’t just read labels on breads, pasta, cereal, crackers and cookies. These ingredients are also commonly found in many other processed foods, including soups, gravies, sauces, seasoned rice mixes, seasoned nuts, and many others, You must therefore read the ingredients list of all processed foods (or stay away from them, which is what I try to do as much as possible!) If the thought of all that label-reading gives you a headache that rivals your worst gluten-induced pain, browse a Web site that has already done the legwork for you. The Gluten Intolerance Group site has links to other sites where you can find gluten-free products and manufacturers, plus restaurants with gluten-free food, and gluten-free recipes you can whip up at home.
3. Get creative in the kitchen
Once you’re armed with only gluten-free ingredients, you’re ready to start playing with new recipes at home.
Living with family members who are able to eat gluten does pose a few problems. If your diet is so restrictive, others may not feel it's fair that they can't have the stuff you can't eat. It's good to make different things for the intolerant one with the tweaks to fit their diet vs making everyone eat the gluten free foods. (This could also save you money! If you buy gluten free pasta and only that one eats it, use the less expensive gluten laden pasta for those that can tolerate it! I use whole wheat pastas. Great Value has a whole line of whole grain pastas now!)
4. Go ahead — eat out!
Venturing into restaurants is usually the biggest challenge for those following gluten-free diets. Sauces are the biggest culprit here! (I have found that MSG is a gluten word that you need to avoid. Monosodium Glutamate...........notice that part of the word? This is also something that is used in many chinese buffets and soups and sauces. So once again, READ YOUR LABELS)
The Gluten-Free Restaurant Awareness Program lets you search for restaurants using your zip code, though only a handful of restaurants, mostly national chains, are listed. You can also e-mail the corporate headquarters of your favorite restaurant and ask about their gluten-free menu items. In response to customer concerns, Chipotle, for instance, includes gluten in the allergen information on the "Special Diet" page of their Web site. Chipotle says that only the flour tortillas contain gluten; someone who is sensitive to distilled vinegar should also avoid the hottest salsa. They also allow you to bring your own gluten-free tortillas; just be aware of cross-contamination by the person preparing your food. (I didn't know this and that is so cool! Chris and I love to eat at Chipotle. When I was being 100% I would get the bowl or get the soft corn tortillas. I got the chicken fajita meat, black beans, fajita veggies, no cheese no rice, and pico salsa!)
5. Say “yes” to dinner invitations
When family and friends embrace your gluten-free lifestyle, it’s less stressful to eat in their homes. Many friends and family have been willing to try the new foods; some unfortunately get to eat the dirt-tasting muffins, while others rejoiced with me over the delicious pizza crust that are found. If it still makes you nervous, consider bringing your own food. (If in doubt or nervous, ask if you can bring a dish just in case there is nothing you can eat!)
6. Remember that you’re not alone
Staying connected with others going through the same thing makes it easier. (Word of mouth can sometimes land you with a website, store, brand name, etc to what someone else has found as the "treasure" of edible gluten free bread!) Most of all, do whatever it takes to stick with it. (Isn't this the truth with anything? Healthier eating, exercise, quitting smoking, giving up caffeine, no longer being late everywhere you go, washing the dishes every night after dinner, making your bed everyday, etc. The key here is commitment! So commit and stick with it!
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