Gluten Free

Living
By Kayleigh and Molly
Keene State Dietetic Interns
2 Grain Sleuth
Using these
hints, can you
determine the
grain?
3 Today we will...

a)Identify naturally gluten-free foods to

fit into your diet
b)Demonstrate how to adapt your eating
habits to accommodate any level of
severity.
c)Assemble a whole grain recipe that is
gluten-free
 Background
4
Up until about 70 years ago, Celiac
disease was deemed untreatable and
lethal.

Scientist discovered the link between

Celiac Disease and gluten

A Gluten Free diet is currently the primary

treatment for Celiac Disease and any level
of gluten intolerance
 Celiac Disease
5 What is happening and what are the nutritional concerns?

Gluten = A protein found in Wheat,

Barley and Rye
Decreased absorption of calcium,
iron, folate, & other B-vitamins.
Osteopenia & osteoporosis
Weight loss
Weight gain
 Gluten Intolerance
Body cannot tolerate
6
gluten and reacts
negatively

Gluten Sensitivity Celiac Disease Wheat Allergy

Causes Cause Causes

Unknown response to gluten An autoimmune response to Immune response to protein
proteins gluten protein in wheat

Symptoms Symptoms Symptoms

Include IBS-like digestive Include IBS-like digestive Hives, stomach pain,
issues, acne, fatigue, issues, acne, intestinal damage, anaphylaxis
headaches, etc. vitamin deficiencies, fatigue,
headache, etc. Treatment
Treatment Eliminate wheat and possibly
Eliminate gluten 100% Treatment all gluten
Eliminate gluten 100%
7 The Gluten-Free Diet
One which denies any wheat, rye, or barley

This means excluding the food items like;

Bread products
Pastas
Flavorings
Marinades or mixes (made with wheat, rye, or barley)
Undistilled alcoholic beverages (beers, ales, lagers)
Bulgur
Baking mixes (cakes, muffins, brownies, cookies, etc.)
 Hidden Sources
8 Double check anything processed
Breading & Coating Mixes:
panko breadcrumbs
Croutons
stuffings, dressings
Sauces & Gravies (many use wheat
flour as a thickener)
traditional soy sauce, cream
sauces made with a roux
Brewers Yeast
Beer (unless explicitly gluten-
free) and any malt beverages
Meat substitutes
made with seitan (wheat
gluten) such as vegetarian
burgers, vegetarian
sausage, imitation bacon,
imitation seafood
9 Naturally Gluten Free

Fruits
Vegetables
Meats (seafood, poultry, red meat)
Dairy
Naturally gluten free grains
 Nutritional Benefits of the Gluten-Free Diet
10 For the general population

The GF diet can help reduce caloric

intake for those who are already
eating a carbohydrate-rich diet
that includes high amounts of
refined flour products.
 Nutritional Concerns with a Gluten-Free Diet
11 For the general population

Fiber
Iron
B-vitamins

Fortified Gluten-Free Grain Foods

Kelloggs: GF Special K
General Mills: Chex product line
Ener-G Foods
Glutino
and more!
12 All in a Day

Based on what we just

discussed, lets practice
putting your knowledge
into practice!
13 Great Grain Opportunities!

Grocery
Kitchen Restaurant
Store
14 The Grocery Store
Rice Arrowroot Millet
(brown, Buckwheat Sago
white, Flax Soy
wild, Corn Tapioca
basmati) Legume (cassava,
Rice bran (beans and manioc)
Potatoes, peas) Teff
potato Quinoa
starch and
flours
15 Ancient Harvest -
POW Green Lentil
Protein Pasta

Green lentil flour &

organic quinoa flour
= GF!

$5.98/lb
16 Chickpea Flour
Also called gram flour, garbanzo bean
flour
$3.19/lb
Great for GF baking

Nutrition: Per cup

Fiber: 5g
Protein: 6g
17 Gluten Free Pasta

$2.52/lb
Made w/rice flour, brown rice flour,
corn flour, quinoa flour

Nutrition: Per cup

Fiber: 2g
Protein: 4g
18 Brown Rice
$2.70/lb
A simple switch from white rice
to brown rice can increase the
nutrient density of your meal

Nutrition: Per cup

Fiber: 2g
Protein: 4g
19 Quinoa

$4.50/lb
Can be costly but
beneficial due to high
nutritional value
Often called Source of iron, folate,
pseudocereal thiamin, and fiber
Seed, flour, and flake form Fiber: 4g per cup
20 Other Grocery Store Tips

Gluten-free bread can often be

found in the freezer section
Wheat free does not mean
Gluten Free
Look for the Gluten Free
sections (often found in the
health aisles
Crosscontact (a.k.a. Bulk bins)
 Crosscontact: Be aware of...
21

Equipment
Toasters used for both gluten-free
and regular bread
Colanders
Cutting boards (wooden - gluten lodged in
cracks and cuts)
Flour sifters
Shared containers including improperly
washed containers
Shared counter space (pizzerias and bakeries)
22
In the air
Wheat flour can stay airborne for many hours (at
home, in bakeries, grocery stores, etc)

Shared food products

Deep fried foods cooked in oil shared with breaded
products
Condiments - contaminated when utensils used on
gluten-containing food are double-dipped
23 Farming/processing
methods
Oats cross-contact can
occur in the field when
oats are grown side-by-
side with wheat, select
only oats specifically
labeled gluten-free
Non-certified baked goods
from bakeries
24 The Restaurant (Eating Away From Home)

Be aware of Cross-contact!
Call ahead
Dont be afraid to ask how food is being made, handled,
and stored
Look for GF menus
Let the waiter/waitress know there is someone in your
group who cannot eat gluten.
Mexican and Asian restaurants are more likely to have GF
options
 Mediterranean Quinoa Salad
25
Millet
A light yellow grain,
available as grits, hulled Ingredients
Quinoa, rice, millet mix: $5.59
millet, and flour Snap Peas: $1.46
Source of folate, thiamin, Sun Dried Tomatoes: $2.19
Black Beans: $0.89
niacin, fiber Feta: $3.99
In house Items
Nutrition: Per cup Olive oil
Fiber: 1.2g Salt + Pepper
26 Conclusion
Many people feel restricted on
a GF diet.

There are many options

available, but requires some
detective work.

Dont be afraid to ask

questions.
27 Call To Action

If a Gluten-Free diet is the

lifestyle for you, try
incorporating one of the
whole grains we mentioned
today into at least three
meals this week!

Try something you haven't

tried before, get creative!
28

THANKS!
Any questions?
29 Resources

https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocument
sRegulatoryInformation/Allergens/ucm362880.htm
Nutrition and Diagnosis-Related Care by Escott-Stump
https://celiac.org/live-gluten-free/glutenfreediet/sources-of-gluten/
https://celiac.org/blog/recipe/mediterranean-quinoa-salad/
http://www.hannaford.com/
Www.celiac.org
Thompson T., AND Pocket Guide to Gluten-Free Strategies for Clients
with Multiple Diet Restrictions. Academy of Nutrition & Dietetics,
2016.