Options for a Gluten- and/or Wheat-Free Diet

Quinoa

DISCLAIMER:  I have not a medical practitioner! What follows are the discoveries I have made over the past 5 years since I developed an auto-immune disorder called Graves' Disease. I've done a lot of research and trial and error in my search for feeling better.  You should always consult your doctor or nutritionist to find the right plan for you.

To start, I must say that eating gluten-free these days is easier than it used to be.  More and more “regular” grocery stores are carrying GF products; it’s no longer exclusive to co-ops or organic markets.  You will still find a better selection in the co-ops, but when you’re in a hurry it is quite convenient to go to one store.

On the whole, it is more expensive to eat gluten- and wheat-free.  Prices are getting better; more and more people are discovering how much better they feel (even without sensitivities to gluten or wheat) when they excise gluten and wheat.  It is important to note that if a product is gluten-free, it is wheat-free.  However, being wheat-free does not guarantee that it is gluten-free.

Lots of restaurants offer gluten-free menus. Ask for them.  Even if they don’t have GF menus, you can always err on the side of caution and stick to proteins and vegetables.   Be careful of sauces if you don’t know that they are gluten-free.  A good rule of thumb is complexity of the sauce. The more simple it is, the less likely it will have gluten in it. If it is more complex and a thick sauce, skip it. If it is creamy, skip it.  Sometimes seasonings on steaks (like at Outback) have gluten. You can’t go wrong with simple: oil, vinegar, butter, salt, pepper, garlic, etc.

Breads:

UDI – Plain, Millet and Flax, Ancient Grains. Where: in the frozen foods section of regular grocery stores and co-ops

Rudi’s – Multigrain. Where: in the frozen foods section of regular grocery stores and co-ops

I don’t recommend rice breads. They are very dense and do not hold up well as sandwiches.  Plus, they tend to be sweet. Icky for savory sandwiches!

A good substitute to GF breads is bread made out of millet and flax. Ancient grains, very tasty. Has some texture to it though!

Pastas:

Quinoa – Pronounced “keen-wah”.  Quinoa pasta comes in several shapes and sizes... even spaghetti.  The original shape is round grain which can be made into a great side dish, like rice or potatoes.  I find that it is tastier than regular durum pasta. Quinoa is truly a super grain and quite nutritious, like almonds.  Where: Co-op or health food store.  The wider selection of quinoa pastas has yet to come to regular grocery stores but you can find the grains flavored with herbs in the rice isle.

Again, I do not recommend rice for pastas. These can be widely found in regular grocery stores, but it tends to be tricky to cook. It can go from undercooked to mushy in a snap.  Like the bread, it tends to be very dense.  Plus, rice pastas do not have the nutritional value that quinoa does.

Crackers:

Glutino – comes in plain and other flavors. Incredible crackers! Taste better than  regular crackers! Where: regular grocery store and co-op

Brownies, cakes or cookies:

Betty Crocker.  Yes! Believe it or not, BC has a small selection of GF baking goods. No adjustments necessary as with some GF mixes where it’s advisable to add a TBSP of vegetable oil because the mix is grainy and on the dry side.

World’s Best Carrot Cake – yep, that’s the name of the product and the company!  Website: http://www.worldsbestcarrotcake.com/ They ship all over the United States! It truly is the world’s best carrot cake – very moist, delicious… even better than the "glutenful" type!

Pancakes and Biscuits:

Bisquick!  Bisquick now offers a GF pancake and biscuit mix, just as delicious as the regular.  The box is smaller than the regular and a tad more expensive but makes up the same quality goods as the regular.

Note: I’ve been the route with making my own GF mix. It typically turns out dense (doesn’t rise or get fluffy) and has a faint metallic taste that can plague GF products.  Bisquick saves the wear and tear on your nervous system and it is much like the original.

Overall, eating a wheat-free and/or gluten-free diet means that you are eating more whole foods and less processed food.  Yes, it takes more preparation, more thought and more money.  The way that you end up feeling is priceless.  Again, I think it bears mentioning that even if you don’t have a health condition that mandates you eat gluten- or wheat- free, you will feel better for it.  Your body doesn’t feel so heavy.  You’ll have more energy. Things generally run more smoothly.  And best of all, you will have a lot less inflammation! As my nutritionist puts it, “Inflammation is aging.”

One last thought to leave you with on gluten- and wheat-free eating:  You can accommodate a gluten- or wheat- free diet in a non-GF household. None of my other family members have to eat gluten- or wheat-free.  Sometimes they will because they like it just as well.

I even go to cocktail and dinner parties with no trouble. Sometimes I will bring my own crackers. One time I even brought my own pasta to make at a friend’s dinner party where she was serving spaghetti sauce.  When going to Carrabba’s I will take my own bread and they will happily toast it in the kitchen for the bread course. At birthday parties I offer to bring my GF cupcakes so I know I will have some goodies to eat without the health consequences.

I am happy to answer any other questions you may have about gluten- or wheat-free diets. It takes a bit of practice and getting used to but is pretty simple once you do.

Bon Appetite!