Gluten-Free
101
A chronic condition
that damages the small intestines and interferes with absorption of nutrients
from food.
- Villi
(tiny finger shaped tissues) line the small intestines. They create a
larger surface area that absorbs vitamins and other nutrients as they pass
through the small intestines. When a person with CD eats gluten, the villi
flatten out and the intestines become inflamed. This decreases the surface
area in the small intestines that can absorb nutrients.
- In
some cases the inability to absorb nutrients may be severe enough to stunt
growth and weaken bones. Malabsorption of vitamins and minerals can lead
to illnesses such as anemia and osteoporosis.
- Non-celiac
gluten sensitivity is currently thought to be an immune system response to
gluten rather than an autoimmune disease like celiac disease.
- Nonetheless,
eating gluten may result in some of the same symptoms that are experienced
by a person with CD and can therefore be treated with a gluten-free diet
as well.
Gluten is a generic term for the storage proteins that are
found in grains. The gluten in wheat, barley, rye, and oats contain particular
amino acid sequences that are harmful to people with CD.
Once diagnosed with CD, treatment can begin immediately.
There is no known cure for CD besides a lifelong elimination of gluten.
- Since the term “gluten” is rarely used on
products label, it is very important that a person on a gluten-free diet
learn the typical foods that contain gluten (i.e.: pasta, breads, baked
goods containing flour). You can also look for the statement “Contains
Wheat.”
- Cross
contamination: Care must be taken when handling gluten-free foods around
gluten containing foods. To ensure cross contamination does not occur, be
sure to use separate cooking vessels and utensils. Also, do not place open
containers of each near each other.
Gluten-free living brings a number of important changes to
life. The disease can be “controlled” simply by changing one’s diet; there’s no
risky surgery or expensive medicine. And a gluten-free diet is a risk free
diet, meaning that gluten, as a protein, is not essential to the diet and
replaced many times over by other foods.
The ‘Other’ Gluten-Free Products…
- Many
gluten-free products on the market can be high in calories, fat and sugar.
To improve the taste and texture of gluten-free products, many companies
add fat.
- They
are usually low in fiber as well since they are made from refined grains
and starches.
- Contains
Ancient Grains- Wildtree’s new gluten-free products use millet, teff,
sorghum, amaranth, and quinoa. These ancient grains are WHOLE grains and
provide protein, B Vitamins, Iron, Fiber, and Folate.
- Amaranth-
A tiny cream-colored seed indigenous to South America, Central America,
and Mexico.
Amaranth contains all of the essential amino acids, making it a complete
protein. It is also rich in fiber and iron. Amaranth has a corn-like taste
and a slightly glutinous texture. Using a ratio of 3 parts water to 1 part
grain, amaranth cooks up into delicious breakfast porridge or savory,
polenta-like side dish. Cooks in 25-30 minutes. Available forms: whole
seeds, flakes, flour.
- Millet-
A small, beadlike beige grain that tastes similar to cornmeal. It is the
highly nutritious staple food in many parts of Africa and Asia. Millet is a rich source of fiber, thiamine,
niacin, and folate. Use a ratio of 1 cup grain to 2 1/4 cups water for
fluffy millet. For porridge, increase the liquid to 3 cups. Cooks in about
25 minutes. Available forms: whole, grits, puffed, flour.
- Sorghum-
Also known as milo, a tannish-white grain that resembles a small berry and
is a rich source of fiber and iron. Sorghum is one of the world’s leading
food staples including Asia and Africa.
It works well as a hot cereal or a side dish and can also be popped like
corn. Sorghum cooks in about 25 minutes at a ratio of 1 cup grain to 4
cups of liquid. The grain should be soaked overnight before cooking.
Available forms: whole, flour.
- Teff- The
color of the Teff grains can be ivory, light tan to deep brown or dark
reddish brown, depending on the variety. Teff has a mild, nutty, and a
slight molasses like sweetness. The white teff has a chestnut-like flavor
and the darker varieties are earthier and taste more like hazelnuts. Cooks
in 15-20 minutes at a ratio of 1 part teff to 3 parts liquid. Works well
in baked products such as breads muffins, pancakes, pie crust, and cookies
and is a rich source of fiber, iron, and thiamine. Available forms: whole,
flour.
- Quinoa-
A tiny high protein seed that was the staple of the Inca empire. The seeds
are coated with a natural insect repellent called saponin which is bitter
and must be removed. Nowadays, most quinoa is thoroughly cleaned before it
is packaged. Taste a raw grain: if it seems soapy, swish the quinoa in a
bowlful of water before cooking. Beige quinoa is more flavorful than red
quinoa. Available forms: whole, flakes, flour.
