Probiotics May Not Be Gluten Free

In last week’s blog, we discussed the benefits of kefir as a probiotic drink. Many Celiacs and gluten intolerant people take probiotic supplements to counter the effects of yeast overgrowth in their intestines and stomachs.But are these products truly gluten free? In a TODAY show report posted yesterday, many probiotic supplements may actually contain the one thing that Celiacs must avoid — gluten.

Researchers at Columbia University tested 22 popular probiotic supplements under liquid chromatography and found that more than half of them (55%) contained detectable levels of gluten. Of the 12 products that contained gluten, 8 of those products had been labeled gluten free and 2 had levels higher than the 20 parts per million guideline that that Food and Drug Administration listed as a requirement for a product to be labeled gluten free.

Dr. Peter Green, the director of the Celiac Disease Center at Columbia University stated that many Celiacs worry greatly — as they should — about the foods they eat and whether or not they contain gluten, but are trusting of their medications and dietary supplements. While it is unclear what health hazards ingesting probiotics containing gluten may cause to a patient suffering from Celiac Disease, it is a concern that if Celiacs are taking multiple supplements a day, the snowball effect may lead to additional issues.

Probiotics and/or prebiotics have shown in literature to benefit Celiac Disease sufferers because intestinal bacteria overgrowth can influence a patient’s inflammation to varying degrees based on the severity of the overgrowth and the severity of the patient’s disease. Altering this harmful bacteria is – in theory – believed to improve the quality of life for patients with not only Celiac Disease but also various autoimmune diseases. For many with autoimmune disease or Celiac, it can take several years to achieve the proper diagnosis and thus, many people suffer in silence with the frustration of feeling sick and getting no answers. For some, this has meant taking matters into their own hands and starting supplements without a doctor’s advice, which is always risky and can make a health concern even worse.

That said, probiotics and prebiotics help to decrease serum C-Reactive Protein levels which monitor the level of inflammation in the body. So for as long as you accept the risks — or better yet, choose natural probiotics like yogurt or kefir — the benefits may still far outweigh the risks. Like anything else, we cannot always believe what we read and just because a product touts itself as being gluten free, it should always be consumed at your own risk and if you experience any adverse side effects from it, stop taking it immediately and consult your doctor for further advice.

It is believed that more than 2 million Americans suffer from Celiac Disease, once thought to be a rare condition. According to the National Institutes of Health, that number translates to 1 in every 133 Americans.

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Gluten Free is Not Always Healthier

Admittedly, that blog title probably has you thinking, “But, you have been saying gluten free is a plus for awhile now.” The truth is gluten free is a necessity for Celiacs and those with extreme reactions to the consumption of gluten; however, there are some things you must keep in mind when making the decision to become gluten free.

Consumer Reports recently looked at eighty-one (81) gluten free food options and found that many of these products are higher in fat, sodium, and sugar than their non-gluten free counterparts. For those individuals following a gluten free diet on the basis of the fad popularity alone, they may find themselves surprised by these statistics. Processed gluten free products oftentimes carry the same issues as processed non-gluten free foods in that processed foods are never as “good for you” as eating whole foods, such as fruits and vegetables. It is a common misconception that simply replacing a common gluten containing processed food with a gluten free processed food means you are being healthier. Processed food is still processed food and while quick fix options for gluten free dinners are often a necessity in our busy lifestyles, we might be avoiding gluten by choosing processed gluten free products, but risking other adverse health issues due to the sodium content of processed gluten free meals.

If you choose the healthier gluten free foods, such as your fruits, vegetables, cheese and dairy products, corn or brown rice, you will maintain better health than if you choose a pre-packaged processed meal that is high in sodium, even if gluten free.

So what options do you have for a whole foods, non-processed diet? A lot of possibilities, in fact!

• fresh fruits
• fresh vegetables
• nuts
• meat (not covered in breading or sauces)
• lentils
• beans (navy, kidney, pinto, black…all of them!)
• minimally processed milk and cheese
• eggs
• corn and hominy
• peanuts
• potatoes
• seeds
• rice (jasmine, brown, white…all of them!)
• olive oil
• apple cider vinegar
• agave syrup
  (List from http://wholefoodsliving.blogspot.com/2012/04/gluten-free-food-list.html)

From this extensive list of options, you can pick and choose the healthiest options for your gluten free diet and plan your meals accordingly, without sacrificing optimal health simply by quick fix options.

Gluten free can and is healthier for a lot of people, IF you pay attention to labels and plan accordingly. But, just be advised that a gluten free alternative with a sodium content twice to three times more than its non gluten free counterpart does not lend itself to being healthier in any way, shape or form.

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Alternative Pasta Suggestions for Gluten Free Life

For many people deciding to go gluten free, one of the hardest foods to let go is pasta. After all, who does not love a good plate of spaghetti on a cold winter’s day or a heaping plate of pasta salad in the heat of the summer season? Many find — as did I — that they did not realize how big a part of their diet pasta had become until it was no longer permitted, due to a need to be gluten free. Suddenly, spaghetti night is done; pizza with the family while watching a movie: finished. It is a hard reality to bear, even if essential for Celiacs and those severely intolerant to gluten. But, have no fear! There are alternatives that are tasty and do bring the love for pasta back to the forefront of your gluten free life again.

Brown rice pasta is similar in texture to whole wheat pasta noodles. Free of gluten and wheat, it is the closest alternative that lovers of Italian food will likely find to curb their pasta cravings. The only downside is that it is not as low on the glycemic index as other options so diabetics should note this.

Buckwheat noodles are a tricky proposition and you need to read labels carefully as most DO contain wheat in them. However, buckwheat sweet potato noodles are free of wheat, low on the glycemic index, and help to level out cholesterol and blood sugar levels in the body. These noodles are a weightier alternative to wheat-based noodles, but are better than having no pasta at all.

Konjac noodles, marketed in the United States by the Miracle Noodle company, are made from the konjac plant, which is native to Asia, and are a very long noodle that needs cut for easy preparation. These noodles come pre-packed in a fishy smelling water, a smell which cooks out when the noodles are prepared. The Konjac noodle almost has a rubbery feel but they do pick up the flavor of whatever dish you are preparing. The benefit to these noodles is their quick preparation time. A pasta dish can be prepared very quickly with these noodles.

Corn pasta is another gluten free alternative to traditional wheat pastas. It is often combined with quinoa or rice to make the noodles. This pasta is best when paired with flavors that do not overpower its natural corn flavoring.

So as you can see, all is not lost for pasta if you have had to go gluten free due to sensitivity or Celiac. You can still enjoy your favorite pasta dishes without the headaches, insomnia and other nasty side effects of gluten consumption. Where there is a will, there is always a way!

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Tax Breaks for Gluten Free Living

As tax season is upon us, those individuals diagnosed with Celiac Disease may be able to deduct their grocery expenses for gluten free food on their taxes this year. According to Kiplinger’s interview with a tax analyst, ““If you are on a restricted diet for a particular disease and if you have a doctor’s certification that you should be on such a diet, you can treat it as a medical expense.”

In order to qualify, you MUST have a diagnosed disease or sensitivity that benefits from avoiding gluten containing products and you must be able to prove this through a letter from a licensed physician. With the expense for gluten free products causing grocery bills to skyrocket for those with Celiac and gluten sensitivity, this rule will likely be a huge help. For those that are simply wanting to eat healthier by avoiding gluten – but have no medical reason forcing them to do so – then the tax break will not be available to assist.

A study released 7 years showed that gluten free foods cost, on average, 242 percent more than their wheat and other gluten containing counterparts. For those that have no choice but to eat gluten free or risk severe health consequences, these costs certainly do add up quickly. On the flip side, it could be argued that the added expense at the store when buying gluten free foods offsets the trips to the doctor or hospital when adverse reactions to gluten exposure occurs and yet, when every penny counts – these days – with the economy as it is, any help that a tax break offers to Celiacs and diagnosed gluten sensitive patients can get is certainly beneficial.

The Celiac Foundation states that in order to receive the tax break, “The amount of allowable medical expenses you must exceed before you can claim a deduction is 10 percent of your adjusted gross income.” That threshold is 7.5 percent of your adjusted gross income, if you or your spouse is over the age of 65. Then, if you jump that hurdle, you must send a doctor’s note – on letterhead from the office – along with the medical expenses form – 1040 Schedule A. Next, you will need to save your receipts and tally the difference between what was spent on gluten free products and what you would have spent for these items if not gluten free. That difference in cost is what you are permitted to deduct. Further, if you buy products online — for example, coconut flour that you may not be able to find locally — you may be able to deduct the shipping cost on your taxes, as well. With a 6 percent increase since 2010 in households becoming gluten free, every little bit of savings adds up over time.

Whether eligible for the tax break or not, there is never a thing wrong with living a healthier lifestyle, but for those that have no choice in the matter due to diagnosed disease, it is great news that the deduction is now available to offset the cost of living a gluten free life!

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A Guide to Alternative Flours

With so many people struggling with Celiac disease, gluten sensitivity or other issues with metabolizing wheat protein, the mad dash for alternative flours to assist in daily wellness and cooking pursuits is likely greater than ever before in our history. As more information about the effects of Celiac disease and gluten intolerance hit the mainstream, more light is also being shed on how to manage these issues. Below is a list of many alternative flours and some examples for their uses, as well as their benefits for health and wellness.

Peanut flour – Gluten free and defatted, high in protein and flavorful; good for breads, baked goods and pastries.  Flour crusts well when cooked and fried.  Great as thickener or coating for chicken, pork or fish.

Buckwheat flour – Unrelated to wheat, buckwheat is a fruit seed from the rhubarb family. It is often used for pancakes and waffles. It is a protein rich variety and popular in Asian cooking. The flour has an overpowering flavor and bitter taste and is also sold as beech wheat, kasha, and Saracen corn. It is both wheat and gluten free.

Rye flour – commonly used in crackers and breads, high in fiber and contains robust taste. The more rye flour used in baking the longer items will keep.

Coconut flour – Highest in fiber of any flour; sweet and fruity; great for seafood coating or baked goods or when mixed with breakfast fare.

Chickpea flour – Made from garbanzo beans, it is a staple of Middle East or Asian cooking; gluten free and high in fiber and protein.  Most commonly used as a soup thickener, baking or hummus.

Soy flour – Not for those with soy allergies. For those not sensitive to soy, this flour is available in low or full fat varieties. Soy flour is high in protein and is found most commonly in baked goods, but can be used to make homemade soy milk.

Amaranth flour – An ancient grain creates this gluten and wheat-free flour. The seeds are protein rich and have a sweet flavor. Amaranth flour must be mixed with 70% of some other flour for best use in baking to maintain correct leavening. The flour works wonderfully with honey and molasses and is also sold as African spinach, Chinese spinach, Indian spinach or Elephant’s ear.

Barley flour contains some gluten, which enables it to rise when used in baking where it also works as a tenderizing agent.  It is slightly sweet flour with a light nutty flavor which works to flavor and thicken soups and stews. It is most versatile in baking when combined with other flours. Wheat free.

Arrowroot flour comes from the ground root of the arrowroot plant and works great as a thickener. A tasteless flour, its powder is fine enough to become clear when used, so the flour works perfectly for clear sauces. It is both wheat and gluten free.

Brown rice flour is heavier than white rice flour and has higher nutritional and protein values than white rice flour.  It is somewhat of a grainy flour with a slight nutty taste that can be tasted in various recipes. Brown rice flour is often mixed with other flours due to its heavy nature. It is wheat and gluten free.

Chia flour is a super food, made from ground Chia seeds which are high in Omega 3 fatty acid, fiber, calcium and protein. Chia flour has been noted to enhance energy. Though it is not always readily available for purchase at some stores where gluten free products are sold, it can easily be made at home by putting Chia seeds in a food processor. Causes increased baking time due to seeds’ ability to retain moisture. Wheat and gluten free.

Corn flour can sometimes be milled from wheat but will be labeled as wheaten corn flour if this occurs. Celiacs need not worry. It is also sold as corn starch.  Corn flour has a bland taste and works well with other flours.

Millet flour is from the grass family and is both gluten and wheat free.  It is not, however, suitable in baking. It is used most popularly as a cereal in Mideast and Africa and makes a great flour option for flatbreads and pancakes. It can also be used as a thickening agent.

Quinoa flour is a vegetable protein that has been used by Ancient Incas as a cereal for 5000 years. It is both wheat and gluten free.

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