Every week, some frantic mother calls and tells me that she or her child has just been diagnosed with celiac disease (CD) or gluten intolerance (GI). “This is overwhelming, where do I start?” the voice on the other end of the phone pleads. It’s a question I hear all the time, usually followed by, “Now what? No more bagels? bread? pizza? pasta?” Well, the good news is: All is not lost. Finding quality gluten-free replacements for all these foods is a lot easier than it was even five years ago. You can find gluten-free foods in most health food stores, and even supermarkets stock lots of gluten-free alternatives.
The Shopper’s Dilemma
Unfortunately, gluten intolerance or celiac disease can turn what used to be a simple trip to the store into a label-reading exercise in futility. And it is easy to fall prey to buying a lot of gluten-free junk food that tastes good and your kids like, but these items seldom offer any nutritional value. Fortunately, today’s gluten-free world offers many great-tasting options for foods you and your family love: bread that actually toasts, bagels, pizzas, and pasta.
When shopping:
• Look for gluten-free foods that contain mostly whole grains (brown rice flour, buckwheat flour, sorghum flour) and not a lot of starches (potato starch, tapioca starch).
• Shop around the perimeter of the store and focus on fresh fruit and vegetables and lean sources of protein.
• Buy foods with a short shelf life and you will live long.
• Being gluten-free does not require buying lots of pre-packaged foods. Rice, potatoes, polenta, root vegetables, quinoa, and corn do not contain gluten.
Flour Power
Many of the gluten-free flours used in mainstream products are not fortified like white flour and contain mostly starches. The gluten-free flours in these items are simply not nutritious. Instead, choose products made with nutrient-dense flours like buckwheat, brown rice, sorghum, or coconut flours that contain a higher percentage of whole grain to starch content. These flours provide protein, fiber, B vitamins, minerals, and antioxidants. They provide a low glycemic index as well, making them better for balancing blood sugar. GI and CD often deplete the body and leave people with less than optimal health, so it is important to eat a healthy diet and restore the nutrient status in your body.
The Down Side
I’m not going to lie. Finding exact gluten-free matches for your favorite foods when you’re eating out and traveling can be difficult—especially for fussy eaters. Fortunately, where I live (Boulder, Colorado) some progressive restaurants have started offering gluten-free pizza and pasta: Radda Trattoria, Bacco, Dagabi Cucina, Laudisio, Nick-n-Willy’s, to name a few. Hopefully, restaurants near you have similar options.
Tips For Eating Out
• Call ahead and make sure the restaurant has gluten-free options, besides just salad.
• Ask your server if they have a gluten-free menu. This will save you from asking questions about each menu item.
• When in doubt, go without. If you are unsure, it is always best to pass on that item.
• If you are very sensitive, do not order gluten-free fried foods unless they use a designated fryer.
• Cross contamination is always a risk when eating out, but many establishments are certified and trained about preventing this for their customers.
Three Things You Should Know About a Gluten-free Diet
1. Once you find gluten-free brands you love and use regularly, shopping becomes easier.
2. Many mainstream stores label gluten-free products with shelf tags.
3. Once you have been gluten-free for awhile and your gut has had time to heal, you will begin to regain your health and leave symptoms behind.
Visit www.theglutenfreegirl.com for a complete list of foods that are safe and forbidden on a gluten-free diet, as well as information about gluten-free body care products and prescription medications. Today, there are many gluten-free blogs that have wonderful recipes and meal ideas. The Gluten Free Bistro blog converts many of Martha Stewart’s recipes to gluten-free. You will also find recipes for buttermilk biscuits, banana nut muffins and chai bread along with some unique pizza recipes. If you’re feeling overwhelmed, don’t worry. After the initial shock of being diagnosed wears off, you will find that living a gluten-free lifestyle is worth all the trouble for feeling a whole lot better.
About the author:
Julie McGinnis, MS, RD, has been involved in the field of nutrition for twenty years and started work in a conservative hospital setting as a registered dietitian. Her company, The Gluten Free Bistro, is the culmination of years of nutrition experience and living gluten-free combined with a genuine desire to provide a nutritious product for the celiac and gluten intolerant communities. Visit Julie McGinnis at www.theglutenfreebistro.com
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