dietitian Q&A
UNDERSTANDING
Gluten-Free
Some people have to eliminate gluten due to intolerance, some do so for other health reasons.
Learn if going
gluten-free is for you.
What is gluten?
Q:
A:
Gluten is a naturally occuring protein typically found in grains like wheat, barley, rye and triticale (a cross of rye and barley), but it can be extracted, concentrated and added to processed food. It acts as the “glue” that helps food keep its structure and provides elasticity.
What are the advantages of a gluten-free diet?
Q:
More studies are needed, but some preliminary data suggests a gluten-free diet could help with weight loss, improve gastrointestinal health, enhance athletic performance and improve health overall. However, like any eating plan, a gluten-free diet needs to be well balanced.
A:
What foods are gluten-free?
Q:
Many foods are naturally gluten-free, including beans; eggs; fruits and vegetables; lean, nonprocessed meats, fish and poultry; and most low-fat dairy products. Several grains also do not contain gluten, such as corn, quinoa, rice, soy and teff. For processed food to be labeled gluten-free, it needs to contain less than 20 parts per million of gluten, according to FDA guidelines.
A:
Where does gluten “hide?”
Q:
Wheat is the most common gluten-containing ingredient, and it can be labeled as durum, einkorn, emmer, farina, farro, graham, wheat berries, semolina, spelt and udon. Also watch for brown rice syrup, caramel, glucose syrup, maltodextrin, starch and modified food starch. Some surprising gluten-containing products include medications and supplements, seasoned potato chips, salad dressings and some beverages like flavored coffee, beer and malt beverages.
A:
Are there any drawbacks?
Q:
Those following a gluten-free diet for any reason do need to be aware of a few risks. Be mindful of the sugar and fat content of foods as they can increase when gluten is removed. Read labels to ensure salt, calories from fats and calories from sugar are in the recommended daily range. Also, watch to make sure you are getting the recommended amounts of micronutrients (thiamin, riboflavin, niacin and folate), calcium, iron and fiber.
A:
Hy-Vee can help you maintain a healthy lifestyle.
Find a Local Dietitian
Vice President,
HealthMarket
Elisa Sloss, RD, LD
Necessary Nutrients
When going gluten-free, take care to get the recommended daily amount of the nutrients that are found in foods that naturally contain gluten.
Calcium
The most abundant mineral in the body, is stored in bones and teeth. Strong bones are needed for the body to move properly.
Fiber
Helps maintain a healthy weight and lowers the risk of certain diseases, including diabetes, heart disease and some types of cancer.
Iron
Is needed to make hemoglobin and myoglobin, proteins in red blood cells that provide oxygen to all parts of the body.
Include these foods:
cheese, milk, yogurt; bok choy, broccoli, kale; canned sardines; fruit juices with added calcium
Who needs
to avoid eating gluten?
Q:
Those who have celiac disease, non-celiac gluten sensitivity or gluten intolerance and wheat allergies can have reactions when consuming gluten. If you feel bloated, gassy, tired, develop a rash or have an itchy mouth or throat, you may have an issue with gluten. If you experience more severe symptoms like diarrhea or vomiting, seek medical attention.
A:
Hy-Vee
This budget-friendly line offers more than 30 high-quality gluten-free products, including entrées, granola, oatmeal,
pasta, snacks and soup. Baking items like almond and coconut flour also are offered.
• Cheese Lasagna
• Cheese Pizza
• Fruit & Nut Granola
• Instant oatmeal
• Spaghetti
• Organic white cheddar
good graces
at
cheese puffs
SOURCES
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Cleveland Clinic
How to spot those sneaky sources of gluten
Mohawk Valley Health System
3 Risks of a gluten-free diet
Mayo Clinic
Gluten-free diet
National Institutes of Health
Calcium
Iron
Gluten intolerance
Dietary fiber: Essential for a healthy diet
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Helps maintain a healthy weight and lowers the risk of certain diseases, including diabetes, heart disease and some types of cancer.
Include these foods:
lean meat, seafood and poultry;white beans, lentils and peas; nuts and dried fruits; spinach.
Motion
Motion
Include these foods:
beans, chickpeas and other legumes; apples, oranges,
pears; almonds, pecans,
walnuts; asparagus, cucumber
Include these foods:
lean meat, seafood and poultry; white beans, lentils
and peas; nuts and dried
fruits; spinach
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