Grains have had a bad rap in the last decade. As interest grows in low-carbohydrate diets such as Keto and Paleo to lose weight, many Americans have accepted the burgeoning stereotype that grains are bad and to be avoided at all costs. We know that this is far from the truth.

The biggest bad guy in today’s low-carbo culture is the basic whole wheat kernel or wheat berry. Its high gluten (protein) content lends structure and a superior rise to bread, pastries, pizza dough, and other products.  Wheat is typically the first ingredient in pasta, cereals, crackers, cookies, and in unexpected places such as candies, processed meats, salad dressings, sauces, and soups. Wheat is everywhere! In a low-carb diet, eliminating wheat and other grains typically means eliminating highly processed foods such as bread, crackers, cookies, etc., often seen as empty calories and foods known to increase blood sugar and insulin level.  For most people, our problem is not that we eat grains or wheat products; it’s that we eat the most processed varieties.  

Some people, however, must eliminate gluten, the protein in wheat, rye, and barley, from their diet.  These people have celiac disease, which impacts approximately 1% of Americans.  A diagnosable and serious autoimmune disease, people with celiac disease cannot consume any gluten.  Doing so severely damages the small intestine’s villi, making it nearly impossible to digest foods and absorb their nutrients. People diagnosed with celiac MUST refrain from ingesting any gluten to prevent symptoms such as diarrhea, constipation, bloating, nausea, mouth ulcers, headaches, fatigue, joint pain, and even cognitive impairment.  People are born with a genetic predisposition to developing celiac disease and should be tested by blood draw or oral swab. There is no treatment for celiac disease other than the elimination of gluten.

The rest of us might look to gluten-free foods to remedy stomach bloat and weight gain. While a noble goal, these aren’t reasons to give up entirely on whole grains. Packed with beneficial fiber, vitamins, minerals, and complex carbohydrates, whole grains should be a part of any balanced diet. It’s important to remember that we need carbohydrates because our bodies and minds run on glucose, the sugar breakdown of carbohydrates. But ideally, we get that power from complex carbohydrates like whole grains rather than processed flour because whole grains digest slowly and are packed with beneficial compounds.

If you want to reduce wheat consumption, considering gluten free options offers valuable opportunities to explore new foods. Many whole grains don’t have gluten; have you ever eaten quinoa, buckwheat, whole oats, millet, hato mugi (Japanese barley), or teff? Shop for gluten-free grains in the bulk bin of your natural food store or online and learn the many ways to cook these amazing, naturally gluten-free whole grains, including steeping, boiling, baking, and pressure cooking (Instapot).

It’s easier than ever to find products made without gluten. Look for all-purpose gluten-free flour (usually made from rice and tapioca) in most supermarkets; today’s formula allows one-to-one replacement of GF flour for wheat flour, making it easy to convert your favorite recipes. Consider making pizza crust with cauliflower rice, mini tortillas from thinly shaved jicama, granola from nuts, toasted coconut, and seeds.  Packaged options such as gluten-free macaroni and cheese, cookies, crackers, and bread are also common on grocery shelves.

One thing to remember- just because a food is gluten-free does not mean it is ‘better for you.’  Many mainstream gluten-free products contain highly processed ingredients that lack fiber, vitamins, or key nutrients.  Many are fat, calorie, and preservative-heavy to provide the taste and texture of their gluten-containing counterparts.  

Here are a few Tips for Eating Gluten Free

1. Try an elimination diet for a few weeks

You may not have celiac disease but rather a sensitivity to gluten from overeating over the years. Take a week or two and experiment on your own. Eliminate gluten and see if you have less bloating, fewer headaches, and more energy. Maybe you just need to reduce your processed wheat/flour intake rather than eliminate whole grains from your diet.

2. Read labels

Most gluten-free products proudly say Gluten Free on the label.  Ingredient lists should not contain any wheat, rye, or barley or say that they contain wheat or gluten.  When looking for oats, be sure they say gluten-free, as they are often processed in facilities that handle wheat.  Watch for unexpected foods that contain wheat or gluten, such as seitan or soy sauce,

3. Watch for cross-contact

Sharing utensils, cutting boards, colanders, or other kitchen equipment used to prepare foods with gluten might cause problems if trace amounts remain, even after cleaning. It’s a good idea to designate one cutting board as gluten-free only. If you still have gluten-containing items in your kitchen, assume you will have some cross-contact. For those just avoiding gluten, this is typically not a problem.   For someone with celiac disease, however, it is imperative that all gluten-containing foods and utensils are kept separate. 

4. Ask questions in restaurants

Grills and fryer baskets can be a concern to those with celiac disease. Ask if gluten-free foods (i.e., french fries) are cooked alongside foods that have gluten (i.e., breaded foods).

Many restaurants now have standards for handling gluten-free requests. Be sure to inform them if you are gluten sensitive or have celiac disease. 

5. Don’t forget alcoholic drinks

Wine, spirits, and liqueurs are gluten-free, but not most beers, stout, or ales. If you drink beer, shop around for gluten-free options.

6. Enjoy the experiment

Consider a gluten-free or reduced gluten diet not as a limitation but as an opportunity to try new things and learn new ways of cooking and eating.

7. Get support from others

People love sharing gluten-free ideas and techniques. Check social media or your local library for groups in your area. Major cities also host conferences with talks, demos, and vendors selling products for an exciting life free of gluten.

Epicurean Group works with clients with all kinds of dietary needs and restrictions. Our Managers and Chefs can work with you to bring delicious, gluten-free cuisine to your establishment.