Gluten and casein are in an array of products, from ice cream to ketchup to gum to salad dressing to lunchmeat. To avoid them, you must become adept at reading labels and overcome any shyness about calling product manufacturers to double check on vague ingredients such as artificial color or flavor. There are a few tips that make grocery shopping for gluten- and casein-free products easier.
Quick Checks for Labels
There are a couple of relatively quick ways to determine if a food is gluten- or casein-free. Gluten-free foods will often be labeled as such. Sometimes you also will find foods labeled as casein-free. Also, seek products that are identified as vegan, because these are made without any animal products, which means there will be no casein. Vegan is different from vegetarian -- vegetarian foods may have milk in them. Also, seek kosher-pareve products, which means they contain no milk and are processed separately from dairy or meat products. Vegan and kosher products that are also pareve may or may not contain gluten, so if these products are not labeled gluten-free, you have further label reading to do. Check labels for possible cross-contamination -- gluten and casein can get into foods if the same equipment is used to process multiple products. Even some purportedly casein- and gluten-free foods bear labels that state they were processed in facilities that also handle wheat or milk ingredients.
Seeking Nutrition
Relying mostly on gluten-free foods that are made of corn, potatoes and rice can lead to B vitamin deficiencies. Nutritionally well-rounded substitutes for gluten-containing grains include amaranth, quinoa, millet, teff, sorghum and buckwheat, which has no relation to wheat. All of these substitutes have high fiber and vitamin contents, according to Harvard Medical School. Foods that are calcium-rich and casein-free include kale, Chinese cabbage, broccoli and enriched tofu and juices. Soy, rice and almond beverages also are commonly enriched with calcium. Many healthful foods are naturally gluten- and casein-free, including fruits, vegetables, eggs and unprocessed meats. Be careful about deli and lunch meats, which may contain either ingredient, and raw meats that are "enhanced" with broth or solutions. Seek organic meat or meat that is "minimally processed."
Cybershopping
Cybershopping is a good way to broaden the offerings in your pantry. There are numerous internet stores that are dedicated to vegan, gluten-free and allergy-free products. Some larger internet stores have listings of products that are gluten-, casein- and soy-free. Before you submit your order, take a few precautions, recommends "The Gluten-Free Bible," by Jax Peters Lowell and J. DiMarino. Check the retailer's security, its policy regarding spoilage or other issues that would spark a return and shipping costs. Also, check the expected arrival time of your product and on policies for when products are back-ordered.
Printed Guides
Books that serve as shopping guides are another option -- especially if you are tired of reading labels and calling manufacturers to check ingredients. Such books include mainstream brands of food and foods offered by supermarket chains that are free of casein, gluten and other allergens. There are a couple of precautions you need to take when using shopping guides. Product formulations can change at any time, so it's best to use a current edition and double check ingredients on product labels.
Label Reading
Your best safety nets are learning to read labels and, when in doubt of ingredients, calling manufactures to check for casein, gluten or their derivatives. Casein and gluten may not be obvious on all product labels. In the case of casein, look out for ingredients that start with the prefix "lact," milk solids, curds, caramel coloring, protein, sodium caseinate, sodium lactylate and other forms of lactose, galactose, tagatose, natural flavors or ingredients and vinegar flavoring. Also beware of "non-dairy" foods, which also may contain casein. To avoid gluten, don't consume products with gluten-containing grains such as wheat, kamut, panko, rye, faro, spelt, udon, couscous, durum, barley, bran, farina, einkorn or graham flour. Also beware of oats, soy sauce, malt vinegar, brown rice syrup, soup base, thickeners, imitation seafood or bacon and sauces.
References
- Massachusetts Institute of Technology: Eating Without Casein; Beth Kevles; 2011
- "The Gluten-Free Bible"; Jax Peters Lowell and J. DiMarino; 2005
- Children's Digestive Health and Nutrition Foundation: Gluten-Free Diet Guide for Families
- Harvard Medical School: Getting Out the Gluten
- Office of Dietary Supplements: Calcium
- Cecelia's Marketplace: Gluten/Casein Free Grocery Shopping Guide
