Should You Go Gluten-Free? How?

This past week I decided to challenge myself and to experience what it is like to eat gluten-free. At first my gluten-free week was a daunting task, but I gradually learned which foods are naturally gluten-free and discovered many substitutes for gluten-containing foods. While this new diet was an exciting project and I mastered finding gluten-free products, I realized that being gluten-free is not for me. Not because I do not want to worry about what I can and cannot eat, but because eating gluten does not harm my body and I can eat healthy with it in my diet.

Those who have celiac disease, are allergic to gluten, or experience sensitivity to gluten, eat gluten-free because they have to. However, many people now eat gluten-free in order to try a new diet or because they think gluten is bad for them. Most people who follow a gluten-free diet for weight loss end up losing weight just because they are eating less. Moreover, gluten is not harmful to the body unless you do indeed experience intolerance. In fact, it is good for you—while gluten itself does not offer special nutritional benefits, many whole grains that contain gluten are rich in vitamins and minerals. People who eat gluten-free may have low levels of vitamins and nutrients including: iron, calcium, fiber, thiamin, riboflavin, niacin, and folate.

BUT if you are allergic to gluten or eat gluten-free by choice (whether for diet or for a challenge), you have to be careful when deciding what food you can and cannot eat, always reading labels to be safe. Furthermore, you have to make sure to consume the proper amount of vitamins and to focus on the fruits, vegetables, lean protein, dairy, and gluten free grains and to avoid the gluten-free goodies!

Always avoid all food and drinks containing:

• Barley (malt, malt flavoring, and malt vinegar are usually made from barley)
• Rye
• Triticale (a cross between wheat and rye)
• Wheat

Here are the wheat products to avoid:

• Bulgur
• Durum flour
• Farina
• Graham flour
• Kamut
• Semolina (this is what couscous is made of)
• Spelt

Thus, in general, you have to avoid the following foods unless they are labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:

• Bagels
• Beer
• Breads
• Cakes and pies
• Candies
• Cereals
• Cookies
• Crackers
• Croutons
• French fries
• Gravies
• Imitation meat or seafood
• Matzo
• Pastas
• Pizza
• Pretzels
• Processed luncheon meats
• Oats (commercially processed oats that is)
• Salad dressings
• Sauces, including soy sauce
• Seasoned rice mixes
• Seasoned snack foods, such as potato and tortilla chips
• Self-basting poultry
• Soups and soup bases
• Vegetables in sauce