Last month we talked about the challenges of managing “Food Allergies on a Budget.” This month, we are discussing gluten. Similar to allergens, gluten is tricky to avoid. Read on to learn the basics of the gluten-free diet, and if it’s right for you.
What is Gluten?
Gluten is a protein found in the grains; rye, most oats, barley, and wheat.
TIP: You can use the phrase ROB W to remember which grains have gluten.
Is a Gluten-Free Diet Better?
There’s a myth that eating a gluten-free diet leads to weight loss, or is healthier than other ways of eating. This isn’t necessarily true. Gluten-free products can be lower in fiber and other nutrients, and higher in sugar. In addition, specialty gluten-free foods, like breads and pizzas, generally cost twice as much as regular versions. For most of us who are trying to eat well while spending less, eating gluten-free may not be the best option.
Who Needs to Avoid Gluten?
Unfortunately, if you are one of the 3 million people with celiac disease, then eating a gluten-free diet is essential. When someone with celiac disease eats gluten, it damages their digestive tract and leads to uncomfortable symptoms like bloating, cramps, diarrhea, mouth sores, irritability, anxiety, fatigue, and more. If you have any of these symptoms, please see your doctor so they can determine if you might have this autoimmune condition.
Could it Be Gluten Intolerance?
Some people don’t actually have celiac disease, but they don’t feel well after eating gluten. This is called, “gluten intolerance.” If you have an intolerance, you are better off avoiding or severely limiting gluten (we’ll show you how as you keep reading).
Where is Gluten Hiding in Each Food Group?
The best way to avoid hidden gluten in foods is to choose unprocessed foods that don’t have extra sauces or additives. It’s also very important to read ingredient labels to be sure there are no gluten-containing ingredients. Here’s what to watch for in each of the groups:
- Grains – Gluten is mainly found in the grain group in rye, barley, and wheat. Most oats also contain gluten because they are processed with other grains. You can find “gluten-free oats,” but they tend to be more expensive. All types of wheat must be avoided including farro, durum, and spelt. Products made from wheat like bulgur, semolina, pasta, and couscous must also be avoided. Any foods made with wheat flour must also be eliminated. That long list of foods includes flour tortillas, cereals, gravies, crackers, soups, chowders, and baked goods such as breads, rolls, cakes, pies, and cookies.
- Protein – Fresh cuts of meat and fish, are all naturally gluten-free. Watch out for breaded cutlets and meats covered with gravy or fried in oil that has been used to cook other gluten-containing foods. Beans, tofu, nuts, and eggs are gluten-free and tend to be filling and budget-friendly options.
- Vegetables – All vegetables are gluten-free. Watch out for frozen vegetables in sauce. These often have gluten ingredients to make them thick and creamy. It is safer to melt your own cheese or add your own seasonings over plain veggies.
- Fruits – All fruits are gluten-free. Be aware of fruit pies or cobblers which have gluten in the crumb topping or crust.
- Dairy – Most plain and even flavored milks and yogurts do not have gluten. The same is true for the majority of fresh cheeses. But, occasionally they may contain additives. Be sure to read labels.
- Other – Condiments and dressings are especially hard to trust. Many seasonings and sauces include malt which comes from barley. You will find this in malt vinegar and in some salad dressings. Soy sauce, BBQ sauce, and seasoning packets also often contain wheat. Again, be especially careful to read all labels to be safe and use your own spices whenever possible (see our Sodium Free Spice Blends).
What CAN You Eat on a Gluten-Free Diet?
Don't worry - there are lots of foods that are gluten-free.
Check out our Gluten-Free Shopping List [PDF] for simple suggestions.
7 Easy Gluten-Free Meals & Snacks
When you need a meal fast, it is helpful to have a few trusty ideas on hand. Be creative – eat breakfast meals for dinner and try foods in different ways. The following favorites offer inexpensive, quick bites for any time of day.
|
Tacos
Corn taco shells and tortillas don’t have gluten and they are inexpensive. Stuff them with traditional meats or beans (like our Vegetarian Tacos recipe). Or try them in new ways. One of our SNAP4CT dietitian’s enjoys Peanut Butter Banana Tacos. Just toast a corn taco shell, slather it with a tablespoon of peanut butter and add a sliced banana. |
|
|
Greek Yogurt Parfait
Plain or vanilla Greek yogurt layered with nuts and fruit is a tasty treat. A traditional Fruit Yogurt Parfait recipe uses granola, but you can leave that out, or use shredded coconut or a gluten-free cereal for added crunch. |
|
|
Eggs & Sausage
You can find chicken sausage in the refrigerator case or turkey and rice sausage links in the freezer section of the store. They cook up in minutes. Serve with eggs cooked to your liking and you have a filling, easy meal. Add a side of cooked spinach for more nutrition, like in our Green Eggs recipe. |
|
|
Stuffed Baked Potato
Baked potatoes are nutritious, filling and easy to make. Stuff your potato with beans and spices for a great meal any time like with these Southwest Baked Potatoes. |
|
|
Lettuce Wraps
Large iceberg lettuce leaves can replace bread or a bun. Use lettuce leaves to wrap hamburger patties or in this fun Black Bean Lettuce Wraps recipe. |
|
|
Cream of Rice Cereal with Fruit & Nuts
Cream of rice is easy to make and inexpensive. Add banana for some fiber and natural sweetness and top with your favorite chopped nuts for added protein. |
|
|
BONUS TREAT! Black Bean Brownies
Following a gluten-free diet is difficult and often means skipping baked treats. You don't have to miss out! Our Black Bean Brownies don’t have any flour, but they still taste rich and delicious. |
|
For More on Celiac and the Gluten-Free Diet:
- Find a list of Resources on Celiac Disease from the U.S. National Library of Medicine
- Explore Gluten-Free Foods from the Celiac Disease Foundation
- Get tips on Label Reading from the Celiac Disease Foundation
For More Tips on Grocery Shopping on a Budget:
RSS Feed
