The Slow Perfectionist

Gluten-Free Life

If you haven’t seen the phrase “gluten-free” on grocery store shelves more lately, then you haven’t been paying attention. But what is gluten, and why would one want to be free of it? Is it just another random food phobia propagating a new fad diet? Or is it, like trans-fats, something to be avoided at all costs? While some might think it’s just the new, cool alterna-food craze, for people like me it’s a necessity of life.

Gluten is a protein found in wheat, rye, and barley that gives bread its elasticity or doughy-ness. In other words, it’s what makes bread good. Gluten-intolerance happens in a person’s duodenum, the hallway-like passage that goes from one’s stomach to the small intestine. The gluten-sensitive duodenum can’t break down the protein like normal, so food nutrients aren’t absorbed well. This, in turn, weakens one’s immune system and can lead to all manner of sicknesses (because something like 80% of your immune system is in your gut!). For some gluten-intolerance manifests as indigestion, constipation, or diarrhea. For others it brings chronic sinusitis and other infections. Or it could mean all of the above. And that’s no way to live your life.

So we must give up joy in the form of bread, pizza, pasta, and other grain-rich foods. Or so we think. But nowadays gluten-free options abound. You just have to know where to look.

LABELS
If you’re trying to avoid gluten, reading food labels is a MUST. Sadly, the gluten in wheat can’t be taken out, so look for grains that don’t have it in them in the first place: corn, potato, rice, millet, quinoa, tapioca, and amaranth are a few. Keep an eye out for hidden ingredients in prepared foods; if you see the words “wheat,” “rye,” “barley,” “kamut” or “spelt” (both are types of wheat) on any food label, run the other way. Oats, while they don’t have gluten, are most often processed with wheat and are therefore contaminated.

RESTAURANTS
The gluten-intolerant person can eat some off-limits items now and again, but someone with celiac disease can’t afford to indulge even a bit. Thus all breads, pastries, pastas, pizzas, crackers, croutons, cakes, cookies, etc. are a big no-no. Unless the menu states plainly that it’s made without gluten, veer on the cautious side. But you can always ask your server. Some Asian restaurants may serve rice noodles instead of durum wheat (the most common noodles), and certain pizza places offer gluten-free dough (yay Mellow Mushroom!). Also watch out for sauces and gravies: most are thickened with all-purpose flour or corn starch, but make sure you know which one. Corn starch is ok, flour is not.

ALCOHOL
Remember the mantra “Beer before liquor, never been sicker / Liquor before beer, you’re in the clear”? Well, it’s a good rule of thumb for gluten-intolerance. Beer is almost always made with malted barley, wheat, oats, or rye, and is therefore an incredibly poor choice for the gluten-intolerant. Wine and spirits (such as brandy, gin, rum, tequila, vodka, and whisky), however, are perfect beverage choices. I was somewhat shocked when my doctor told me (in all sincerity) it was better for me to drink hard liquor than beer—though I’ll be honest, I’m not sure why the grains in whiskey are ok to drink and not those in beer; I’m trusting Dr. Grisanti, and his advice has proven very reliable. I have since developed an affection for bourbon that my husband finds comical.

BRANDS
More and more companies are paying attention to consumers’ special diet needs. When cooking at home, I substitute gluten-free products for regular ones in any recipe I’m making—except tortillas. Still haven’t figured out how to replicate my Grandmacita’s perfect flour tortillas without gluten. But other than that, the substitutions work perfectly. The Julia Child soufflé I made using gluten-free all-purpose flour was delightful. AND my Grandma Jolly’s Chocolate Pound Cake was a total success. Here are some of my GF staples.

Udi
Bob’s Red Mill
Tinkyada Pasta
Ener-G
Arrowhead Mills
Mary’s Gone Crackers
Lundberg

A FINAL ENCOURAGEMENT
Going gluten-free often means you’re eating healthier because you’re opting for a wider variety of whole grains as opposed to refined ones. Whole grains mean more nutrients and fiber, and the standard American diet (or SAD) is in desperate need of those. Here’s to a healthier life!

Food, Health, Life | October 24th, 2010