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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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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