Finding gluten-free cereals and other foods in mainstream supermarkets has become easier thanks to the growing public awareness of celiac disease, an autoimmune disorder that causes serious reactions to gluten. Once you familiarize yourself with the grains, legumes and starchy vegetables that can replace products that contain gluten, you may discover that you have a wide variety of choices in the foods you eat.
Sources
Found in foods made with wheat, barley, rye, spelt, triticale and possibly oats, gluten is a protein that causes nutrient malabsorption in people with celiac disease. Ready-to-eat cereals made from wheat flour or wheat bran contain gluten, as do breads, pasta, cookies, cakes and many other baked goods. Gluten serves as a modified food starch in sauces, desserts, processed meats and other commercially prepared foods. Alcoholic beverages made from malt, a barley product, also contain gluten.
Alternatives
When shopping for gluten-free cereal, you can find hot or cold options as well as fun cereals for kids made from corn, rice, amaranth, millet or buckwheat. Cereals that include buckwheat, rice bran or psyllium husks break down more slowly during digestion and are less likely to elevate your blood sugar. Corn, potato, rice, quinoa and legume flours may replace wheat flour in breads, desserts, pancakes or pasta. Asian cuisine offers several gluten-free pasta substitutes, including buckwheat, mung flour and rice noodles. Gluten-free versions of your favorite sauces, frozen desserts, soups, chips and cold cuts are available in many mainstream or organic markets.
Labeling
Although food manufacturers do not have to designate products as "gluten-free" on the label, more of them now choose to do so. Check the ingredients list on packaged cereals and other foods to confirm that they don't contain wheat products. The Food Allergen Labeling and Consumer Protection Act of 2006 requires food manufacturers to identify wheat and other allergens in their list of ingredients.
Considerations
Choosing gluten-free foods isn't simply a matter of replacing wheat, rye and barley products with other grains or starches, according to the Mayo Clinic. Enriched wheat breads and cereals represent a source of fiber, iron, calcium and B vitamins. In addition, the grains and starches in gluten-free products may raise your blood sugar more than some wheat-based foods. Work with your health care provider or a registered dietitian to find healthy ways to meet your nutritional needs and keep your blood sugar stable while eating gluten-free foods.
Suggestions
While enjoying a variety of gluten-free cereals, breads and pastas, add more fresh fruits, leafy greens, cruciferous vegetables, legumes, non-fat dairy products and cold-water fish to your diet. These foods will help replace the fiber, calcium, iron and and B vitamins that enriched wheat cereals and breads provide.
