Gluten-free diet: What's allowed, what's not

By Mayo Clinic staff

Definition

A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye and triticale (a cross between wheat and rye).
A gluten-free diet is used to treat celiac disease. Gluten causes inflammation in the small intestines of people with celiac disease. Eating a gluten-free diet helps people with celiac disease control their signs and symptoms and prevent complications.
Initially, following a gluten-free diet may be frustrating. But with time, patience and creativity, you'll find there are many foods that you already eat that are gluten-free and you will find substitutes for gluten-containing foods that you can enjoy.

Diet details

Switching to a gluten-free diet is a big change and, like anything new, it takes some getting used to. You may initially feel deprived by the diet's restrictions. However, try to stay positive and focus on all the foods you can eat. You may also be pleasantly surprised to realize how many gluten-free products, such as bread and pasta, are now available. Many specialty grocery stores sell gluten-free foods. If you can't find them in your area, check with a celiac support group or go online.
If you're just starting with a gluten-free diet, it's a good idea to consult a dietitian who can answer your questions and offer advice about how to avoid gluten while still eating a healthy, balanced diet.
Allowed foodsMany healthy and delicious foods are naturally gluten-free:

• Beans, seeds, nuts in their natural, unprocessed form
• Fresh eggs
• Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
• Fruits and vegetables
• Most dairy products

It's important to make sure that they are not processed or mixed with gluten-containing grains, additives or preservatives. Many grains and starches can be part of a gluten-free diet:

• Amaranth
• Arrowroot
• Buckwheat
• Corn and cornmeal
• Flax
• Gluten-free flours (rice, soy, corn, potato, bean)
• Hominy (corn)
• Millet
• Quinoa
• Rice
• Sorghum
• Soy
• Tapioca
• Teff

Always avoid 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

Avoiding wheat can be challenging because wheat products go by numerous names. Consider the many types of wheat flour on supermarket shelves — bromated, enriched, phosphated, plain and self-rising. Here are other wheat products to avoid:

• Bulgur
• Durum flour
• Farina
• Graham flour
• Kamut
• Semolina
• Spelt

Avoid unless labeled 'gluten-free'In general, avoid the following foods unless they're labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:

• Beer
• Breads
• Cakes and pies
• Candies
• Cereals
• Cookies and crackers
• Croutons
• French fries
• Gravies
• Imitation meat or seafood
• Matzo
• Pastas
• Processed luncheon meats
• 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

Certain grains, such as oats, can be contaminated with wheat during growing and processing stages of production. For this reason, doctors and dietitians generally recommend avoiding oats unless they are specifically labeled gluten-free.
You should also be alert for other products that you eat or that could come in contact with your mouth that may contain gluten. These include:

• Food additives, such as malt flavoring, modified food starch and others
• Medications and vitamins that use gluten as a binding agent
• Play dough

Watch for cross-contaminationCross-contamination occurs when gluten-free foods come into contact with foods that contain gluten. It can happen during the manufacturing process, for example, if the same equipment is used to make a variety of products. Some food labels include a "may contain" statement if this is the case. But be aware that this type of statement is voluntary. You still need to check the actual ingredient list. If you're not sure whether a food contains gluten, don't buy it or check with the manufacturer first to ask what it contains.
Cross-contamination can also occur at home if foods are prepared on common surfaces or with utensils that weren't thoroughly cleaned after being used to prepare gluten-containing foods. Using a common toaster for gluten-free bread and regular bread is a major source of contamination, for example. Consider what steps you need to take to prevent cross-contamination at home, school or work.

Risks

Not getting enough vitamins People who follow a gluten-free diet may have low levels of certain vitamins and nutrients in their diets. Many grains are enriched with vitamins. Avoiding grains with a gluten-free diet may mean eating fewer of these enriched products. Ask your dietitian to review your diet to see that you're getting enough of these key nutrients:

• Iron
• Calcium
• Fiber
• Thiamin
• Riboflavin
• Niacin
• Folate

Super Food Packed Raw Vegan Carrot Cake Recipe ♥

 

 *Recipe By : Crystal Bruneau Hacienda Del Sol Retreat Center' - Makes 10 – 12 servings

2 cups almonds
1/12 cups... pitted soft dates
2 cups raisons
4 cups carrot pulp
1 tablespoon cinnamon
1 ½ tablespoons fresh ground nutmeg
1 teaspoon cardamom
1 tablespoon lemon zest
1 tablespoon orange zest
pinch sea salt
½ cup chopped walnuts (optional)

Lemon Frosting (to top the vegan carrot cake recipe)

1 ½ cups whole raw cashews
1 cup agave nectar
1 tablespoon maca (click here find out why maca is one of the top super foods)
1 cup dried coconut
1 cup orange juice
1 tablespoon lemon juice
1 tablespoon lemon Zest
1 tablespoon vanilla
 

Making This super food packed Vegan Carrot Cake
To make the cake batter: Soak the raisons and the dates, in separate bowls each in 1 ½ cup water for 5-10 minutes to soften. Drain the soak water and set aside.
Using a juicer, juice about 20 carrots in order to acquire the 4 cups of carrot pulp needed and drink the carrot juice ☺
In the vita-mix grind the almonds into a fine mill. Add the dates and one cup of the raisons and grind until you have a smooth paste. In a large bowl, mix with the carrot pulp, vanilla, cinnamon, nutmeg, cardamom, lemon zest, orange zest, sea salt and walnuts, and the remaining one-cup of raisons.
To make the frosting: Soak the cashews in 2 cups fresh water for 30 minutes. Drain and rinse.
In a food processor or a vita-mix blender, grind the dried coconut into a powder and set aside. Blend the cashews; agave nectar
and ½ cup of the date soak water, orange juice, lemon juice, lemon zest, and vanilla until smooth. Add a touch more of the date soak water if necessary to aid in blending. Add powdered coconut and blend well. It may be necessary to help the blending along by scraping the sides of the blender with a rubber spatula and continue to blend. Allow to stand in the refrigerator if necessary to thicken.
Put the Super Food Vegan Carrot Cake Recipe Together
To layer the cake: Split the cake batter in half. Line a serving platter with plastic wrap or waxed paper. Press half of the dough into an even circle. Slip pressed dough on plastic wrap or waxed paper off the platter. Press the remaining dough directly on the platter into an even circle for the bottom layer spread just less than half of the frosting on the bottom layer leaving a 1-inch border. Delicately flip over the layer on the plastic wrap or waxed paper onto the frosted layer. Re-shape any mishaps and smooth the sides. Spoon the remaining frosting on top of the cake and spread evenly over the top and sides.
If you wish, this cake can be prepared into one layer. Press the cake dough into an even circle on a serving platter, and frost evenly.
For best results, allow chilling and setting in the fridge for one hour or more. Stencils can be used to create designs. Cut starts, hearts, and spirals out of cardboard and lay on the cake before sifting, or sprinkle with ground almonds and cinnamon.

What is Gluten-nos?

In the month of January, I decided to go on the Daniel Fast with a couple friends. As a result, I found that I had more energy and I didn't really miss all the junk I was eating before. As a rule, I am a sugar craving freak .. I love sugar. I love baked goods. I love it all.

I, however, need to change. My mother was recently diagnosed with Diabetes, which runs in my family. And I have Polycyctic Ovarian Syndrom...
The following health conditions are common in women with PCOS:

• Diabetes
• High blood pressure
• High cholesterol
• Weight gain and obesity

So, I've decided to get radical with my health. I'm going on a gluten free diet and going mostly vegetarian. This blog will be dedicated to recipes and tips that I find along the way that are either gluten free, vegan or sugar free .. or all three. =)

 No Gluten for me! ~ Gluten-nos