4 Ways to Identify Gluten-Free Grains

1. Gluten and Oats

Gluten is the protein part of grains. If you suffer from celiac disease, you must maintain a gluten-free, which isn't easy to do. Gluten is in many products and grains that seem to fit the gluten-free category. For example, oats often are processed in facilities with wheat and other grains that contain gluten and is often cross-contaminated. Even small amounts of gluten from cross-contamination can pose a severe risk if you have celiac disease. Some manufacturers make oats that they guarantee are gluten-free, and but ask your doctor before you eat them.

2. Avoid Hidden Gluten

Food manufacturers use grains when they process ingredients for other foods, such as starch or soy sauce, so hidden gluten is a real problem. The list of products that could contain gluten includes lip balm, lotion, sauces and beer. Symptoms and complications of celiac disease are life-threatening for some, 1/8 teaspoon of flour is enough to set off a response. Soy sauce, udon noodles and seitan are Asian products that often contain gluten. Make sure spices are pure and don't have flour as a filler. Many flavorings used in meat also contain gluten, so look for naturally flavored meat products. Ask your doctor for a complete list of grain products and ingredients that contain gluten.

3. Memorize Forbidden Grains

The first step to a gluten-free diet is knowing which grains are gluten-free. It sounds simple but it really isn't. Gluten-free grains are mixed with other grains, and the labels are not always clear. Read food labels carefully. Don't eat anything that contains the following grains or grain ingredients: any product with wheat (look for the words flour, bran, graham or oat), barley (barley malt or barley extract) and rye. Ask your doctor for a complete list of grains that contain gluten.

4. Identify Safe Grains

You want to eat grains if you have celiac disease and many are safe. Learn to identify them. Rice, rice flour, corn, corn flour, corn meal, millet and quinoa are just a few of the grains and grain products that you can eat on a gluten-free diet. You may not be familiar with acorn flour and amaranth, but both are delicious. If you adopt a gluten-free diet, you'll try many new grains that most people never get to experience.