Going

Gluten-Free
A gluten-free diet is one that contains no glutena protein found mainly in wheat,
barley, and rye products. This diet is essen<al for those who have Celiac disease, as
ea<ng gluten triggers an immune response and causes intes<nal damage. Some people
who dont have Celiac, but are gluten intolerant, may benet from this diet. However,
many people follow a gluten-free diet strictly for health reasons.

Being Gluten-free
Medical Reasons

Celiac Disease
- Ea<ng gluten causes intes<nal damage
- Symptoms: stomach pain, bloa<ng,
cramping, diarrhea, rash
Gluten Intolerance
- Ea<ng gluten causes a reac<on; the
amount depends on the severity
- May have similar symptoms as Celiac,
but without the intes<nal damage

Health Reasons

Weight loss
Limit carbohydrate intake
Belief that gluten is harmful to the
body
Belief that gluten-free foods are more
healthful than their counterparts

If you think you have an allergy to gluten, get tested!

Cau9on

While going gluten-free may cause you to eat fewer carbs (especially rened sources
like muns, cakes and pastries), it restricts healthy grains like whole wheat. Being
aware of the health benets and risks will help you make smart choices should you
choose to follow this diet.

BoQom line: Going gluten-free can be healthy. The key is being aware of what you eat
and making smart choices.

Remember, no food is badeverything in modera7on!

Myths about Gluten

Gluten-free foods are healthier than their counterparts

This is a common misconcep<on. When gluten is taken out of a recipe, fat and sugar are oRen
added to make up for changes in texture and taste. There is nothing wrong with these
products, they just might not be the healthier op<on. Addi<onally,
gluten-free foods may be lacking in iron, ber, and folate. Many whole
grain products avoided on this diet (cereals, breads) are good sources of
ber and oRen for<ed with iron and folate. Supplementa<on may be
needed to prevent deciencies.

A gluten-free diet will help me lose weight Celiac and Gluten

Intolerance are the
This one is tricky: some people lose weight
same thing
while others gain weight. Those who eat

excess carbohydrates may benet from this

diet, as it can help reduce total intake.
However, going gluten-free may lead to
increased intake of other foods like red meats
(high in saturated fat), which have adverse
eects on health. Addi<onally, gluten-free
products may have more fat and sugar (see
myth above).

Celiac Disease is more common today because

todays wheat is dierent than it used to be

While Celiac Disease is more common, and wheat is

dierent than it was in the past (pre-1950s), there is no
evidence suppor<ng the connec<on between these statements.
The rise of Celiac Disease is partly due to improved diagnos<c tools and
increased screening for gluten allergies. Also, many people self-diagnose themselves with
Celiac without undergoing proper tes<ng. As for the wheat itself, no scien<c evidence exists
that supports this idea that wheat is the culprit.

Celiac is a disease that

requires 100% avoidance of gluten, as it
causes long-las<ng intes<nal damage when
eaten. Gluten intolerance may require 100%
avoidance, depending on how sensi<ve an
individual is; it triggers an immune response
but does not cause the same damaging
eects seen in those with celiac.

Anyone can benet from a gluten-free diet

False. From a medical standpoint, only those who are allergic to the gluten protein benet
from this diet. If you have no problem diges<ng gluten, you will likely not see any benets.
Furthermore, many gluten-free products tend to be lacking in
B vitamins, iron, folate, and ber. BoQom line: you may do more
harm than help if you dont fully understand the nutri<onal
implica<ons associated with this diet.

Foods NOT Allowed on a Gluten Free Diet

BARLEY
WHEAT
Bulgur
Seitan wheat
Malt, malt vinegar
Couscous
gluten
Hydrolyzed plant protein (HPP) or
Farro
Semolina
hydrolyzed vegetable protein (HVP)
Matzo
Wheat bran,
Beer
germ, or starch
Orzo
TRITICALE & MIR
RYE
Semolina
A cross between rye and barley
Some alcohols

Hidden Sources Of Gluten
Modied food starch
Caramel color
Dairy subs<tutes
Playdough
Glucose syrup
Prepared cake fros<ng
supplements
Some prescrip<on & over the
Herbal
Licorice
counter drugs
Lips<ck
Soy sauce

Maltodextrin
Stamps and envelopes

Natural and ar<cial avorings
Foods Allowed on a Gluten Free Diet

NON-GRAIN FOODS

GRAINS
Buckwheat
Beans and legumes
Corn & all corn products
Dairy products
(i.e.
polenta, popcorn, corn
Eggs
Fresh, unseasoned meat
tor<llas)
Millet
Nuts and seeds
Oats (check label)
Fresh produce
Single spices (i.e. 100% ground ginger)
Quinoa
Rice
Soy (not soy sauce)
Sugar
Sorghum grass grain
commonly used to make
Vegetable oils
syrups
Flours: chickpea, sorghum, len<l, nut

Gluten Free Recipes

2 Ingredient Oatmeal Cookies
Ingredients:
2 large, very ripe bananas
1 cup rolled oats, quick or old-fashioned
1/3 cup semisweet chocolate chips
(op<onal)
1/3 cup raisins or dried fruit (op<onal)
Direc1ons:
Preheat oven to 350F. Line a baking sheet or lightly grease with cooking spray.
In a medium bowl, mash the bananas with a fork un<l almost no lumps remain (mixture
should be almost liquid if using really ripe bananas). S<r in oats un<l well-blended. Let
mixture stand for 5 minutes. Mix in any op<onal ingredients, if using.
Drop by heaping tbsp onto prepared baking sheet about 1 inch apart (they don't really
spread).
Bake in preheated oven for 13 to 15 minutes un<l golden brown and rm to touch at the
center. Transfer to cooling rack and cool completely.

Spinach and Len9l Soup

Ingredients
2-3 garlic cloves, crushed
1 large onion, nely diced
3 large carrots, diced
2 celery stalks, diced
2 cups green len<ls, rinsed
14 oz can diced tomatoes (with liquid)
6 cups vegetable broth, low sodium
2 cups water
3 bay leaves
1/2 tsp salt
1/2 tsp freshly ground black pepper
2 handfuls of spinach, roughly chopped
Cooking spray
Direc1ons
Preheat large pot on medium heat. Spray with cooking spray and add garlic and onions. Saut
un<l translucent. Add carrots and celery and saut for 5 more minutes. Add len<ls and saut
for another 3-5 minutes.
Add diced tomatoes, vegetable broth, water, bay leaves, salt and pepper. Bring to a boil,
cover and cook on low for 30 minutes. Add spinach, remove from heat and let stand covered a
few minutes. Serve warm garnished with Parmesan cheese if desired.
Storage Instruc<ons: Refrigerate covered for up to 3 days or freeze for up to 3 months.