Wheat and corn contain different types of gluten, a compound used by plants to store protein. The gluten in wheat is called gliadin, and zein is the type of gluten in corn. Most people who are gluten-intolerant are sensitive to the gluten in wheat, barley, rye and oats, but it is possible to react to the types of gluten in corn or rice. If you know that wheat and corn are problematic for you, going on a wheat-free and corn-free diet will help you feel better and improve your health. Consult your doctor before modifying your diet.
Label Detective
Corn and wheat are two of the biggest crops in the U.S., so manufacturers use these grains as ingredients in a vast array of the foods sold in your grocery store. To follow a wheat-free and corn-free diet, you will need to become a detective and carefully read all of the ingredients on food labels.
Corn Ingredients
Many ingredients contain corn and could pose problems if cannot tolerate corn. To choose corn-free foods, you will need to do more than eliminate foods with "corn" in their names from your diet. Avoid foods that contain hidden traces of corn, such as corn starch, baking powder, powdered sugar, sorbitol, grits, cornmeal, dextrose, dextrin, high-fructose corn syrup, starch, gum and masa. Gluten-free foods may contain corn and are not necessarily a safe option for you.
Wheat Ingredients
Along with obviously wheat-based foods, like baked goods, many other foods contain traces of wheat hidden in their ingredients. Stay away from foods that list farina, flour, germ, durum wheat, roux, tabbouleh, flavorings, seasonings, soy sauce, hydrolyzed vegetable protein, hydrogenated starch hydrolysate or stabilizers. Choosing foods that are certified gluten-free ensure that the product is completely free of wheat.
Wheat-Free and Corn-Free Meals
The easiest way to follow a diet that is completely free of wheat and corn is to prepare your own meals. Processed foods, commercially prepared meals and restaurant meals are likely to contain wheat or corn in their ingredients or to be cross-contaminated with wheat- or corn-containing foods. Choose natural ingredients to prepare your own wheat-free and corn-free meals. Stock your kitchen with nonstarchy vegetables, fruits, dairy, plain meat, poultry, fish and seafood, olive oil, nuts and nut butter. Wheat-free and corn-free carbohydrates, such as quinoa, rice, potatoes, millet and spaghetti squash, can become new staples to include in your meals.
