Alternative Food Style

Sugar Free Zone

Gluten Free Forever!

Foods to Avoid on Gluten Free Diet

Gut Bacteria

Prebiotic Plant Fiber

Identify Naturally Gluten-Free Foods at Home

Identify Gluten-Free Packaged Foods at Home

Plan One Week's Menu Around Naturally Gluten-Free Foods

Make a Gluten-Free Shopping List

Read Food Labels Every Time You Buy

Avoid Cross-Contact

Eat Out and Travel Gluten-Free with Ease

Eat a Balanced Diet

Identify Any Additional Food Intolerance's

Get Support

Breakfasts

Lunches and Dinners

Snacks

2011-09-09T21:57:00.006-04:00

Alternative Food Style: Sugar Free
Of all the foods consumed today, refined sugar is considered to be one of the most harmful. ...In 1997 Americans devoured 7.3 billion pounds of candy. Americans spent an estimated $23.1 billion dollars on candy and gum. The average American consumed a record 27.3 pounds of candy and gum in the same year-the equivalent of about six regular sized chocolate bars a week-marking the fifth consecutive year of increased demand.
...Consumption of processed foods (which are laced with sugar) cost the American public more than $54 billion in dental bills each year, so the dental industry reaps huge profits from the programmed addiction of the public to sugar products.
...Today we have a nation that is addicted to sugar. In 1915, the national average of sugar consumption (per year) was around 15 to 20 pounds per person. Today the average person consumes his/her weight in sugar, plus over 20 pounds of corn syrup.
...To add more horrors to these facts there are some people that use no sweets and some who use much less than the average figure, which means that there is a percentage of the population that consume a great deal more refined sugar than their body weight. The human body cannot tolerate this large amount of refined carbohydrates. The vital organs in the body are actually damaged by this gross intake of sugar.

...Refined sugar contains no fiber, no minerals, no proteins, no fats, no enzymes, only empty calories. What happens when you eat a refined carbohydrate like sugar? Your body must borrow vital nutrients from healthy cells to metabolize the incomplete food. Calcium, sodium, potassium and magnesium are taken from various parts of the body to make use of the sugar. Many times, so much calcium is used to neutralize the effects of sugar that the bones become osteoporotic due to the withdrawn calcium.
Likewise, the teeth are affected and they lose their components until decay occurs and hastens their loss.
...Refined sugar is void of all nutrients, consequently it causes the body to deplete its own stores of various vitamins, minerals and enzymes. If sugar consumption is continued, an over-acid condition results, and more minerals are needed from deep in the body to correct the imbalance. If the body is lacking the nutrients used to metabolize sugar, it will not be able to properly handle and rid itself of the poisonous residues.
These wastes accumulate through the brain and nervous system, which speeds up cellular death. The bloodstream becomes over-loaded with waste products and symptoms of carbonic poisoning result.

...Sugar also makes the blood very thick and sticky, inhibiting much of the blood flow into the minute capillaries that supply our gums and teeth with vital nutrients. Therefore, we wind up with diseased gums and starving teeth. America and England, the two largest sugar consumers, have horrendous dental problems.
...Diabetes is another commonly known disease caused by sugar as well as a high fat diet. Diabetes is caused by the failure of the pancreas to produce adequate insulin when the blood sugar rises. A concentrated amount of sugar introduced into the system sends the body into shock from the rapid rise in the blood sugar level. The pancreas eventually wears out from overwork and diabetes then rears its ugly head.
...Hypoglycemia occurs when the pancreas overreacts to the large amount of sugar in the blood and releases too much insulin leaving one with the “tired” feeling as the blood sugar level becomes lower than it should be.
“A recent article in the British Medical Journal, entitled The Sweet Road to Gallstones, reported that refined sugar may be one of the major dietary risk factors in gallstone disease. Gallstones are composed of fats and calcium. Sugar can upset all of the minerals, and one of the minerals, calcium, can become toxic or nonfunctioning, depositing itself anywhere in the body, including the gallbladder.

...“One out of ten Americans has gallstones. This risk increases to one out of every five after age forty. Gallstones may go unnoticed or may cause pain-wrenching pain. Other symptoms might include bloating, belching, and intolerance to foods.”

...Another serious problem with sugar that is now coming to the forefront is the various levels of mental problems. Our brains are very sensitive and react to quick chemical changes within the body. As sugar is consumed, our cells are robbed of their B vitamin, which destroys them, and insulin production is inhibited. Low insulin production means a high sugar (glucose) level in the bloodstream, which can lead to a confused mental state or unsound mind, and has also been linked with juvenile criminal behavior.

Become Sugar Free!
Are you that person that can always been found with a cookie in your hand? Are you the one who hovers around the sweets tray at the party, poaching whatever is left, gobbling up anything with any sort of sugar inside? Do you have more than five cavities because you just can’t say no to the sweet stuff? Well you aren’t alone. Hundreds of thousands of people succumb to sugar addictions on a daily basis. Whether it’s the sweet taste of Coca-Cola that you can’t do without or that delicious pie your grandmother makes, all of it is slowly but surely eating away at your body. Fighting sugar addiction is a difficult battle, perhaps even more difficult than stopping tobacco consumption. But you aren’t alone in the world. Here are a few tips to help you overcome your sugar addiction to live a healthy and sugar-free lifestyle and overcome those cravings.
Substitute to Survive...
You may not be aware that white bread contains sugars and further feeds your addiction. If you are a white bread eater, make the switch to wholegrain wheat breads and never look back. Additionally, try to substitute other sugary aspects of your diet, cereals, for instance with oats. Rather than snacking on something like cookies, choose fresh fruit. Making these essential substitutions will help reduce your cravings. At first you may experience frustration and even mood swings (as with battling any other addiction) but making these substitutions should help ease the transition and moderate the intense chemical swings your body will be undergoing.
Change Your Habits...
A large secret to defeating addiction of any kind is to change your habits. For instance, if you drive a certain way to work every day and stop in for doughnuts everyday at the same store, choose an alternate route, even if it is slower. It is highly unlikely you will be able to drive that same route repeatedly without stopping at the store due to the pattern of behavior you have developed. This can extend to many different aspects of your including nightly snacks, cooking, breakfast, etc. Any facet of your life which incorporates sugar intake, seek to eliminate or replace with something healthy.
Replace Your Nutrients...
Cravings are born out of your body’s dependence upon a substance to function the way you instruct it to. Once you teach your body that it needs nicotine to relax and function, it will demand to receive that substance. A sugar craving is no different. The best way to supplant this urge is to meet your body’s demands with healthy alternatives. Chromium deficiency is one area that many who attempt to go sugar-free face. However, chromium can be found in broccoli, cheese, chicken and dried beans. Try replacing the sweets which formerly filled this craving with one of these healthier alternatives.
These three tips are only the beginning to a long war you are about to embark upon. Fighting sugar addiction can be stressful and frustrating, and whether you like it or not, your body and moods will be affected by the denial. However, for your long term the best option is to fight away the urges, introduce new, healthier activities into your life and shun the sugary sweets which you love so dearly.

A Few Tips...

Americans consume 2 to 3 pounds of sugar a week! A low sugar diet plan is likely to decrease the amount of sugar you consume, and reduce your risk for diabetes, heart disease, and a host of other medical problems. You can select a low sugar diet, a diet designed for diabetics, or a low calorie diet, as a means of reducing your sugar intake. You can begin by following these tips for a low sugar diet plan:
Tip #1: Read the Label
The nutritional label lists the ingredients in a product in order. The more of an ingredient there is in the product, the higher up on the list of ingredients it will appear. Do not consume any product where sugar is listed as one of the first 3 ingredients. This applies to all kinds of sugar:

high fructose corn syrup
beet sugar
brown sugar
raw sugar
sorbitol
mannitol
cane sugar
corn syrup
dextrose
evaporated cane juice
honey
maltodextrin
molasses
sucrose
turbinado sugar
agave nectar
The sugar industry is constantly coming up with new sugar names. So be on guard for new hidden sugars with insulin spiking ingredients.

Naturally Sweet Click Here

Tip #2: Beware of Portion Size
Whether it’s a cookie, muffin, or a slice of cake, the size of a serving has grown larger over time. A serving of ice cream now sells as a kiddy cup at most places. If you are having two cookies for dessert, they should be smaller than the size of your hand.
Tip #3: Drink Water
You can add lemon, strawberry, or cucumber to your water, or buy a carbonated, flavored, sugar-free water. Sugary fruit juice should also be avoided. Water is the healthiest drink you can have, and it can be free.
Tip #4: Don’t Add Table Sugar to Foods
If it seems like a drastic measure to eliminate sugar from your coffee, or in your morning cereal, begin by cutting the amount of sugar you add by half. Then reduce that amount by half. Before long you will have adapted to eating and drinking your food without additional sugar.
Tip #5: Keep a Food Diary
Keeping a food diary is a good way to determine whether or not you are eating a healthy, low sugar diet. When you write down everything you eat and drink, you will suddenly remember the large amount of sugar in that latte (the one you forgot was full of sugar)!
Tip #6: Break the Soda Habit
With up to more than 4 tablespoons of sugar in a can of soda, a low sugar diet plan should contain no soda at all. By giving up a single can of soda a week, you can lose a pound a month, without making any other dietary changes. Substitute seltzer or club soda for your sugary, calorie-laden soda.
Tip #7: Substitute and Reduce
You can find many revisions of sugar-laden recipes, or create your own version. Simply reduce the amount of sugar, and see if the food is still tasty. You can often substitute fruit, applesauce, or plain yogurt for sugar and still have a tasty result.
Tip #8: Beware of Hidden Sugar
When you reach for the bread, tomato sauce, ketchup, canned food or diet meal, stop and read the label. Sugar is added to many products, even though it isn’t necessary. Find a brand of the item that doesn’t contain added sugar, and stick to that product.
Hidden Sugars
Some of the major sources of highly refined grains and hidden sugars that cause high glycemic blood sugar problems are: sodas, ketchup, cereals, fruit juice, jams, jellies, canned fruit, prepared foods, ice cream, cookies, candy, cakes, pies, pastries and most other desserts.
Processed starches that behave like sugar in your body are white flour, white rice, pasta (unless the flour is listed as 100% whole wheat), enriched flour, tapioca, cornstarch and processed breakfast cereals.
The most common names for sugar are: barley malt, corn syrup, dextrose, fruit juice concentrate, glucose, high-fructose corn syrup, maltodextrin, maltose, molasses, raw sugar, sucrose and turbinado sugar.
Tip #9: Rethink Dessert
If you’re not hungry, don’t eat. If you do crave dessert, think fresh fruit or yogurt (without added sugar) instead of sugar-laden cake, cookies, or candy.
Tip #10: Reduce Sugar Cravings
If you eat healthy meals with protein, fiber, whole grains, and complex carbohydrates instead of lots of sugar, you will feel satisfied longer, and eventually reduce your craving for sugar.
Sugar Alcohols
Sugar alcohols, also known as polyols, occur naturally in fruits and berries. These reduced-calorie sweeteners are carbohydrates, but they do not increase blood sugar levels. The body processes polyols slower than cane or corn sugars. Prepackaged snack foods and beverages labeled as sugar-free and no-sugar-added contain sugar alcohols such as malitol, sorbitol, xylitol or HSH, hydrogenated starch hydrolysates. Sugar alcohols, naturally occurring sweeteners, are forms of carbohydrates whereas artificial sweeteners are chemically altered non-food additives.

2011-09-03T21:19:00.010-04:00

Alternative Food Style: Gluten-Free
Gluten is the protein part of wheat, rye, barley, and other related grains. Some people cannot tolerate gluten when it comes in contact with the small intestine. This condition is known as Celiac disease.
Celiac disease is now clearly known to be genetically determined. In other words, if you or your close relatives have a certain gene, then it is more likely that you will get Celiac disease some time in your life. Of great concern and interest is the fact that nine out of ten people with Celiac disease do not know they have it. A simple blood test can give the physician the first clue to this disease.
In patients with Celiac disease, gluten injures the lining of the small intestine. This injury can result in weight loss, bloating, diarrhea, gas, abdominal cramps, and/or vitamin and mineral deficiencies. When patients totally eliminate gluten from the diet, the lining of the intestine has a chance to heal.

The primary area of injury in celiac disease is the small bowel but there may be a relationship between what happens in the small bowel and the colon or large bowel. There are very large numbers of bacteria in the colon. Most of these are beneficial and actually confer health benefits. When these good bacteria thrive, they suppress the bad bacteria, which are present in the colon. What has been found is that celiac patients, in fact anyone on a gluten-free diet, have an altered make-up of bacteria in the colon which favors the unwanted bacteria.

A prebiotic is not a probiotic, which are beneficial bacteria taken by mouth. These probiotics are present in yogurt, other dairy products and pills. Prebiotics, on the other hand, are the necessary plant fibers that contain both oligofructose and inulin. These two fibers are the main nourishment for the good bacteria that residein the gut. These fibers are rich in chicory root, Jerusalem artichoke, leeks, asparagus and others.

Benefits Of Going Gluten Free

Basing your diet off of the gluten-free phenomenon can be genuinely healthy and may benefit your cholesterol levels, digestion, and energy level. You don’t have to worry about the little things like soy sauce and malt flavorings, but if you avoid the major red flags in the gluten-free diet, you just might start to feel healthier. For example, you would have to avoid everything that’s fried because of the breading, which would allow you to avoid the oil and fat, as well.

Most desserts would be off-limits, decreasing your sugar and fat intake. However, healthy grains like rice and corn would still be in the mix, giving you the carbohydrates your body needs. With many of the over-processed starches removed from your diet, you’d be likely to start eating more fruits, vegetables, meats, and dairy products in addition to healthy grains. You would also be giving up most fast food (can’t have those buns) except for salads, helping you to avoid even more grease, fat, and oil, but you could keep French fries on the list of deliciously unhealthy foods you would still be allowed to eat. Overall, you would consume less junk food and more fresh food, which is a healthy way for anyone to eat.

All Regular Cereals, Grains, Flours, Plants & Seeds That Contain Gluten & Should Be Avoided in Alphabetical Order

Barley - Food and drink containing high levels of malted barley such as malted drinks, beers, ales, lagers and stouts.
Barley malt extract – This is used to improve the flavor of certain foods and drink. Some experts would advise that it can be consumed if the amount of extract is very small but I would advise not to consume any foods and drinks containing any level to be on the safe side.
Bulgar – A cereal made from several different wheat recipes.
Cous cous – Made from semolina wheat and ground wheat flour.
Durum wheat – Used in many different dishes throughout the world including macaroni, pasta and bread when ground into fine flour.
Einkorn – Form of wheat which is not heavily used in any western products.
Emmer – Form of wheat used in pasta and bread and similar to durum wheat.
Kamut® – Found in many foods such as pastas, breakfast cereals, bread, beer and cookies.
Pearl Barley – Used in many beers, whiskies and bread.
Rye - Used in flour and rye bread.
Semolina – Used in pasta and breakfast cereals.
Spelt – Used in pasta and as a form of flour.
Triticale – A genetically made grain that is a cross between wheat and rye.
Wheat – Widely used to produce pastas, breads, cakes and biscuits.

The list may seem quite a lot to look out when shopping but the Gluten Free Diet is not designed to be a fad diet, it is a serious solution to a serious condition suffered by many people. It’s in your best interest to grow wise to these ingredients in order to help you avoid consuming any of them in your diet. Just remember the smarter you become about what to avoid in your diet the healthier and happier your life will be.
So Many Gluten Free Choices to Enjoy!

Gluten Free Edge Newsletter

Fast Food Can Be Gluten Free!

Emotional Eater...Gluten Free

Gluten Free Secrets

Insiders Guide To Gluten Free

Kids and Gluten Free

Must Have Gluten Free Handbook

Paleo and Gluten Free

Gluten Free Goodies

Raising Gluten Free Kids

Yeast and Gluten Free

Gluten Free for Diabetics and Allergy Sufferers

Gluten Free Get Together's

Gluten Free and Weight Loss

Guilt Free Desserts

Allergies and Gluten Free

A Few Steps to the Gluten-Free Diet Switching to a gluten-free diet can be difficult in the beginning. Following these 10 steps will make the changes easier.

Many foods are naturally gluten-free. Before you buy expensive store-bought gluten-free breads and cereals, look in your kitchen cupboards and refrigerator for the following items.

Fresh fruits
Fresh beef, pork, chicken, turkey, fish, and seafood
Fresh eggs
Fresh, plain milk, butter, margarine, cream
Plain beans
Plain corn
Plain white rice, brown rice, wild rice
Plain nuts and seeds
Oils
Sugar, honey, molasses
Spices and herbs * Plain = no additives

Next, take out all of the packaged foods with food labels and put them on your kitchen table. Some packaged foods have gluten hidden in the ingredients. A list of Common Sources of Hidden Gluten is provided for you at the end of this fact sheet (List 2). Read the ingredient lists. If you find any sources of gluten in the ingredients, do not eat that food. You can either get rid of the gluten-containing foods or place them in a separate part of the cabinet so others in the household can eat them. Labeling laws now require wheat ingredients to be clearly labeled, however this does not necessarily mean the food is gluten-free. A gluten-free label, on the other hand, identifies a food that is safe to eat.

Don't know where to start? Try these suggestions:

Cream of rice cereal with fresh fruit or nuts
Cottage cheese or yogurt with fresh fruit
Scrambled eggs, bacon and fresh fruit
Egg, cheese, and vegetable omelet with potatoes and fresh fruit

Baked potato with cheese and vegetables
Corn tortillas with stir-fried meat and vegetables
Stir-fried meat and vegetables with rice and wheat-free tamari
Bean-and-cheese burritos made with corn tortillas
Grilled meat or fish, baked potato and vegetables

Plain rice cakes with cheese or peanut butter
Nachos made with plain corn chips, cheese and salsa
Celery sticks with cream cheese or peanut butter
String cheese
Plain popcorn with oil and salt
Fresh or canned fruit with yogurt or ice cream

After you have planned your one week's menu, make a gluten-free shopping list for foods you wish to buy. See sample Gluten-Free Shopping List (List 3) at the end of this fact sheet.

Occasionally, ingredients change for the same brand product. So, you must check the ingredients for hidden gluten every time you buy a packaged product. Always take the Shopping Guide: Sources of Gluten (List 4) provided at the end of this fact sheet with you when you go food shopping.

If you also shop and prepare food for people who do eat gluten-containing foods, it is important to protect your gluten-free foods from contact with gluten.

Buy two jars of jam, mayonnaise, and peanut butter. One is for you, and the other is for everyone else. A knife with bread crumbs will leave gluten behind in a shared jar. Be sure to label which jar is gluten-free. You can also buy squeeze bottles so nobody needs to use a knife.
Buy a separate toaster for gluten-free breads, or put clean aluminum foil on the rack of your toaster oven when you use it for gluten-free products. You can also try toaster bags that are reusable bags for use in toasters and toaster ovens.
Buy a separate colander/strainer for gluten-free pasta. Colanders are too hard to clean to completely remove gluten. Color coding with a permanent marker can help keep all kitchen utensils separate.
Clean counter tops and cutting boards often to remove gluten containing crumbs.
Clean cooking utensils, knives, pans, grills, thermometers, cloths, and sponges carefully after each use and before cooking gluten-free foods.
Store gluten-free foods above gluten-containing foods in your refrigerator and cupboards.
Use pure spices rather than blends.
If you bake with gluten-containing flours, put away or cover your gluten-free foods when you bake. Flour dust can float in the air for several hours and contaminate your gluten-free products.
Avoid purchasing staples from bulk bins.

You can eat out at restaurants. Although there is concern for cross-contact when you eat out, you can reduce the risk by planning ahead.

Before you leave home, do a little homework. Many restaurants have a website where they post their menus. Write down all the choices that are gluten-free. Often a menu with gluten-free options is available on request.
Avoid bakery-type restaurants or pizza places where the gluten-containing flour can stay in the air and come in contact with other foods.
Call ahead and talk to the manager or chef about items that are prepared gluten-free.
Make your first visit to a restaurant before or after peak dining hours so the staff has enough time to answer your questions.
Always identify yourself as someone who is allergic to wheat, rye and barley. The staff may not understand the word “gluten.”
Bring your own gluten-free food when traveling. This way, you will always have something you can eat. Apples, raisins, fruit leather, rice cakes, and nuts are good travel snacks.
Always ask how the food is prepared. Talk to the manager or chef if your server doesn’t know. Some specific questions to ask include:

Is the meat marinated in soy sauce, teriyaki sauce, or Worcestershire sauce?
Is the chicken dusted with flour before pan-frying?
Is the oil used for French fries also used for frying onion rings (or other breaded foods)?
Are there croutons or bacon bits on the salad?
Do you use wheat flour to make the gravy (or thicken the soup)?

If your meals will be prepared for you (hospital, college dining hall), ask to speak with the dietary manager.

People with celiac disease may not get enough calcium, vitamin D, iron, B vitamins, or fiber on a gluten-free diet. For example, many gluten-free breads, cereals, and pasta are not fortified with vitamins and may be low in fiber. Are you getting enough nutrients from your diet? If not, be sure to include some nutrient dense gluten-free foods listed below and/or take a multivitamin and mineral supplement. Additionally, look for “whole grain” versions that contain the bran layer (rice bran, brown rice, brown rice flour). Variety is key to maximize protein, fiber, and nutrients.

If you are not feeling better on a gluten-free diet, you may have other food intolerance's such as lactose (milk sugar), cow’s milk, soy, corn, eggs, nuts, yeast, and acidic foods. Talk to your doctor and dietitian if you are not feeling better on a gluten-free diet.

Nutrient Dense, Gluten-Free Foods (GOOD!)

Milk, yogurt, cheese, sardines and salmon with bone, broccoli, collard greens, almonds, calcium-fortified juice, amaranth, teff, quinoa

Meat, fish, chicken, beans, nuts, seeds, eggs, amaranth, quinoa, teff

B Vitamins

Eggs, milk, meat, fish, orange juice, beans, nuts, seeds, gluten-free whole grains

Vitamin D-fortified milk and yogurt, egg yolks, salmon, sardines, tuna

Vegetables, fruits, beans, amaranth, quinoa, millet, buckwheat, sorghum, teff, flax

For a successful transition to the gluten-free lifestyle, you need support from your doctor, dietitian, family, friends, and other people living with celiac disease.
Joining a local celiac disease support group can be very helpful. These people understand what you are going through better than anyone else. They will be able to offer you emotional support and answer all the questions you have. For a list of support groups, see the Resources section.
Remember, you are fortunate that celiac disease has a known treatment and that the damage is reversible. With practice, you can manage this condition with ease. Good luck!

Gluten-Containing Foods and Ingredients (Bad!) (This is not a complete list.)
Ale	Durum	Lager	Seitan
Atta	Einkorn	Malt	Semolina
Autolyzed yeast	Emmer	Malt extract, malt syrup, malt flavoring, malt vinegar	Soy sauce
Barley (pearl, flakes, flour)	Farina	Malted milk	Spelt
Beer (gluten-free beer is available)	Faro/Farro	Matzoh	Triticale
Brewer's yeast	Fu	Modified food starch	Wheat
Bulgur	Gluten, gluten flour	Oats*	Wheat bran
Chapatti	Graham flour	Orzo	Wheat flour
Couscous	Hydrolyzed vegetable/plant protein	Rye	Wheat germ
Dinkel	Kamut	Seasoning	Wheat starch
*Those labeled gluten-free are fine. Oats do not contain gluten, but have the risk of cross-contact during harvesting or processing.
Common Sources of Hidden Gluten (Bad!) (This is not a complete list.)
Baked beans	Flavoring	Marinades	Seasonings
Blue cheese crumbles	French fries	Meat loaf	Self-basting poultry
Breading	Gravy	Nuts	Soups, soup bases
Broth, bouillon	Herbal Teas	Processed meat	Soy sauce
Candy	Ice cream	Puddings	Stuffing
Cereal binding	Icing/frosting	Rice mixes	Thickeners
Chocolates	Imitation seafood	Roux	Vegetarian "burgers"
Color (artificial, caramel)	Imitation bacon	Salad dressings
Communion wafers	Licorice	Sauces
Dry roasted nuts	Maltodextrin	Sausage
Sample Gluten-Free Shopping List (GOOD!)
Vegetables
Lettuce	Tomatoes	Cabbage	Carrots
Broccoli	Potatoes	Celery
Fruits
Apples	Oranges	Bananas	Grapes
Meat, Proteins
Beef	Chicken	Fish	Eggs
Pork	Turkey	Shrimp
Dairy
Milk*	Cheddar cheese	Cream cheese*	Butter
Yogurt*	Cottage cheese*	Sour cream
Binders (for baking)
Xanthan gum	Guar gum	Tapioca
Frozen Foods
Berries	Corn	Sorbet	Gluten-free waffles
Mangoes	Peas
Canned and Packaged Foods
Peaches	Pears	Green beans	Dried beans
Gluten-free Grains
Rice* (all forms, even glutinous)	Amaranth	Buckwheat	Soy
Quinoa (keen-wa)	Arrowroot	Potato flour, starch	Teff
Millet	Bean flours (garbanzo, fava)	Sorghum	Tapioca (manioc, cassava)
Corn
Snacks
Popcorn*	Corn chips*	Nuts and seeds*	Jello
Rice cakes, rice crackers*	Potato chips*
Condiments
Honey	Jams, jellies, marmalade	Herbs	Pickles
Ketchup	Corn and maple syrup	Salt	Vinegars
Mustard	Sugar	Pepper	Regular mayonnaise and salad dressings*
Peanut butter	Spices	Olives	Vegetable oils
Drinks
Fruit juice	Coffee	Tea
*With no gluten-containing additives.
Shopping Guide: Sources of Gluten (Bad!) (This is not a complete list. If in doubt, choose another brand.) Read labels every time you buy! Ingredients can change at any time.
Foods to Avoid
Ale	Dinkel	Lagar	Seasonings
Atta	Dry roasted nuts	Licorice	Seitan
Autolyzed yeast	Durum	Malt	Self-basting poultry
Baked beans	Einkorn	Malt extract, malt syrup, malt flavoring	Semolina
Barley (pearl, flakes, flour)	Emmer	Malted milk	Soups, soup bases
Beer (gluten-free beer is available)	Farina	Marinades	Soy sauce
Breading	Faro	Matzoh	Spelt
Brewer's yeast	Flavoring	Meat loaf	Stuffing
Broth, bouillon	Fu	Modified food starch	Textured vegetable protein (TVP)
Brown rice syrup	Gelantized starch	Mono- and di-glycerides	Thickeners
Bulgur	Graham flour	Oats (not labeled gluten-free)	Triticale
Cereal binding	Gravy	Processed meat	Wheat
Chocolate bars	Hydrolyzed vegetable/plant protein	Roux	Wheat bran
Color (artificial, caramel)	Icing/frosting	Rye	Wheat flour
Communion wafers	Imitation seafood	Salad dressings	Wheat germ
Couscous	Imitation bacon	Sauces	Wheat starch
Dextrin	Kamut	Sausage