Gluten-free diet  not a fad to celiacs

Separating internet myth from fact is a key piece of being comfortable with eating gluten free.

First, look at the date of the information because data a year old probably is out of date regarding manufactured products.

Access information from celiac support groups and look for a group that has a professional advisory board that reviews new findings.

It has become popular to remove gluten foods from the diet as part of a weight loss diet.

Many processed meat and food products are high in calories and often contain gluten so this may be a reasonable choice.

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People with non-celiac gluten sensitivity may benefit from a gluten-free diet but science remains skeptical of the benefits it has for the general population. However, people with celiac disease must be gluten-free to prevent symptoms and disease-related complications.

Gluten is the general name for specific proteins in wheat, including kamut, spelt, rye, triticale and barley. It is the gluten in the flour that helps bread and other baked goods bind together and prevents crumbling. This characteristic has made gluten popular as an ingredient in many processed and packaged foods.

Medical reasons for removing gluten

Celiac disease is a medical condition in which the absorptive surface of the small intestine is damaged by gluten. This results in an inability of the body to absorb nutrients: protein, fat, carbohydrates, vitamins and minerals. There is no cure, but t it can be managed by following a gluten-free diet.

People with dermatitis herpetiformis (DH), a chronic skin condition, may also benefit from a gluten-free diet. Individuals with DH have an abnormal mucosal lining of the small intestine identical to those changes seen in persons who have celiac disease.

Some individuals have non-celiac gluten sensitivity. This means they get a variety of symptoms when they eat gluten and feel better on a gluten-free diet but do not have celiac disease.

Common symptoms of non-celiac gluten sensitivity include abdominal pain similar to irritable bowel syndrome, fatigue, headaches and paresthesia (tingling of the extremities). There is no damage to the intestine.

People should consult a doctor to be properly diagnosed if they believe they have gluten sensitivity.

Reading labels

With a gluten-free diet, reading food labels is essential. There are often hidden sources of gluten in soups, luncheon meats and sausages.

Terms to look for on labels are hydrolyzed vegetable (HVP), hydrolyzed plant protein (HPP) and malt.

The following are other names for wheat: atta, bulgur, couscous, durum, einkorn, emmer, enriched, white and whole-wheat flour, kamut, seitan, semolina, spelt, dinkel, farro, triticale (a cross between wheat and rye), triticum aestivum, bran, flour and germ.

Rice Crisp Surprise Squares

5 c. gluten-free rice crisps 1.250 L
2 tbsp. sunflower seeds 30 mL
2 tbsp. pumpkin seeds 30 mL
1/2 c. maple syrup 125 mL
2 tbsp. blackstrap molasses 30 mL
1/4 c. almond butter 60 mL
2 tbsp. tahini 30 mL
1 tsp. vanilla 5 mL

2 tbsp. sunflower butter 30 mL

Mix together rice crisps, sunflower and pumpkin seeds in a bowl.
Heat in a pan over medium-low heat until well combined and just starting to boil. Remove from heat. Quickly stir in the crisps and seeds to coat. Press into a lightly greased nine x 13 in (22 x 33 cm) pan, or a cookie sheet. Let cool. – Source: adapted from reader Erika Altwasser of Yellow Grass, Sask.

Variation: Puffed rice cake

Use puffed rice instead of crisps
Omit tahini and add to syrup.
1/3 c. almond butter 75 mL
2 tbsp. coconut butter 30 mL
1/2 c. chocolate chips 125 mL

– Sources: Canadian Food Inspection Agency, www.celiac.ca.

Pumpkin Pancakes

These are a delicious gluten-free pancake that can be enjoyed by everyone.

1 1/2 c. quinoa flour, or chickpea flour 375 mL
1/4 c. packed brown sugar 60 mL
2 tsp. baking powder 10 mL
1 tsp. baking soda 5 mL
1 tsp. ground allspice 5 mL
1 tsp. ground cinnamon 5 mL

1/2 tsp. ground ginger 2 mL
1/2 tsp. salt 2 mL
1 3/4 c. buttermilk or sour milk 425 mL
1 c. pumpkin puree 250 mL
2 large eggs
2 tbsp. vegetable oil 30 mL

Toppings:

maple syrup
1/2 c. toasted pecans 125 mL
whipped cream (optional)

Measure flour, sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt into a large bowl. Mix well.
Whisk together milk, pumpkin, eggs and oil in a medium bowl. Add to the flour mixture and stir until just blended.
Grease a large non-stick frying pan or spray with cooking oil and place on medium heat. When hot, pour 1/4 cup (60 mL) portions of batter into the pan.
Pancakes will be ready to flip when you begin to observe bubbles and the underside is brown. Flip and cook the pancake for another 20 to 25 seconds, until the centre springs back when pressed.
If the pancakes buckle when sliding the spatula under them, lightly oil the pan again for the next pancakes. Serve with maple syrup, pecans and whipped cream.
Note: You can sour milk by combining one tablespoon (15 mL) vinegar or lemon juice with one cup (250 mL) milk. – Source: adapted from Quinoa 365, The Everyday Superfood