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6/7/13
Bastyr Center for Natural Health: Going Gluten-‐Free 1
GOING GLUTEN FREE Presented by Master’s Students in Nutrition at Bastyr University: Laura Prevo, Tessa Thralls, Ellie Freeman, Emily Smith, Ryan Kline, and Libby Kimmett
OBJECTIVES
¢ Learn what gluten is and the spectrum of gluten intolerances
¢ Learn how to follow a gluten-free diet
¢ Learn how to adapt to sustainable gluten-free living, including shopping and cooking strategies
WHAT IS GLUTEN AND WHY DO PEOPLE AVOID IT?
¢ Gluten is a type of protein found in wheat, rye, and barley.
¢ Can cause adverse reactions in some people in different severities. � Celiac Disease (CD) � Non-celiac gluten sensitivity � Wheat allergy
WHAT ARE THE DIFFERENT TYPES OF GLUTEN RELATED DISORDERS?
*For more info: Gluten Intolerance Group (www.gluten.net)
Reaction to Gluten
Allergy
Wheat Allergy
Auto-Immune
Celiac Disease Other
Not yet clearly defined
Non Celiac Gluten
Sensitivity
SYMPTOMS OF GLUTEN INTOLERANCE
Gluten Intolerance Group (www.gluten.net)
Gluten Related Disorders
Wheat Allergy
Classic allergic
response
Hives Swollen lips
Swollen tongue Itchiness
Respiratory effects
Anaphylaxis
Celiac Disease
Damage to intestinal
lining
Non Celiac Gluten Sensitivity
No damage to intestinal lining
Diarrhea/constipation Weight loss/weight gain
Abdominal pain Chronic fatigue
Neurological problems
PREVALENCE OF GLUTEN ISSUES
¢ Celiac: estimated to be about 3 million people in US (1 in every 133 people).
¢ Non-celiac gluten sensitivity: estimated 17 million people in US (6-7 times higher than celiac disease)
• Gluten Intolerance Group (www.gluten.net) • Celiac Disease Foundation (www.celiac.org )
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Bastyr Center for Natural Health: Going Gluten-‐Free 2
HOW DO I FOLLOW A GF DIET?
Grains that contain gluten
¢ Barley, Rye, and Wheat ¢ Made from wheat:
� Bulgur � Couscous
¢ Relatives of wheat: � Einkorn � Farro or Emmer � Kamut � Spelt � Triticale
HOW DO I FOLLOW A GF DIET?
¢ Contaminated with gluten: � Non certified gluten-free oats � Bulk bins � Other sources of cross-contamination
¢ Hidden sources of gluten � Sauces � Dressings � Stocks
HOW DO I FOLLOW A GF DIET?
¢ Amaranth* ¢ Buckwheat* ¢ Corn ¢ Millet ¢ MontinaTM (Indian
Ricegrass)
¢ Oats (Certified Gluten-Free)
¢ Quinoa* ¢ Rice ¢ Sorghum ¢ Teff ¢ Wild rice
Gluten Free Grains (and *Pseudograins)
HOW DO I FOLLOW A GF DIET?
¢ Legumes � Fava bean � Garbanzo bean � Mesquite � Soybean
¢ Nuts � Almond � Chestnut � Coconut � Hazelnut
¢ Tubers � Arrowroot � Potato � Sweet potato � Tapioca
Other Gluten Free Flours
HOW DO I FOLLOW A GLUTEN-FREE DIET?
¢ Focus on whole grains vs. refined grains. A GF diet does not = a healthy diet!
¢ Many GF products are made from highly refined rice or potato flours and are not enriched.
¢ Past studies have indicated prevalence of micronutrient deficiencies such as B vitamins, iron, and zinc in those following a GF diet.
¢ GF options are also likely to contain less fiber than gluten-containing counterparts.
NUTRIENTS IN 50 GRAMS DRY GRAIN OR FLOUR
Grain or Flour
Calorie
s Protein Fiber Calcium Iron ■ = 1 gram ■ = 1 gram ■ = 1% DV ■ = 1
mg
Almond Flour 290 ■■■■■■■■■■■ ■■■■■ ■■■■■■■■■■ ■
Amaranth 190 ■■■■■■■ ■■■■■ ■■■■■■■■ ■■■■
Arrowroot 180 ■■ ■■
Buckwheat 170 ■■■■■■■ ■■■■■ ■ ■
Corn 190 ■■■■■ ■■■■■■ ■■
Cornstarch 190
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Bastyr Center for Natural Health: Going Gluten-‐Free 3
GLUTEN FREE BAKING - COMBINE FLOURS
¢ 70% � Almond � Amaranth � Brown Rice � Buckwheat � Corn � Millet � Oat � Quinoa � Sorghum � Sweet Brown Rice � Teff
¢ 30% � Arrowroot � Cornstarch � Potato Starch � Tapioca Flour � White Rice Flour
GLUTEN-FREE GROCERY SHOPPING
¢ Read Labels! � Looking for gluten: wheat,
rye, barley, oats, malt, Brewer’s yeast
� Looking for wheat: modified food starch, starch, dextrin
� FDA regulated products must contain “Wheat” in the allergen statement
¢ Look for certified gluten-free seals
¢ Be careful with bulk bins due to cross-contamination
GLUTEN-FREE DINING OUT FURTHER RESOURCES - COOKING
Gluten-Free Girl and the Chef: Shauna and Daniel Ahern
FURTHER RESOURCES - COOKING
GLUTEN-FREE COOKING MADE EASY
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