Whether because of celiac disease or because of wanting to test a gluten-free diet, some people go to great lengths to source top quality foods, adequately labeled and, if possible, within reasonable price ranges.
Sometimes, eating gluten free isn’t cheap; all the more reason you should know exactly what you’re paying for so you can avoid buying inappropriate foods. Since one of the first things that people who are going gluten-free have to do is start reading a product label top to bottom, understanding the ingredients is important because too many so-called gluten-free foods nowadays contain hidden sources of gluten.
Here are five gluten sources – found especially in “gluten-free” processed and packaged foods – which you should definitely avoid if medically diagnosed with celiac disease.
Malt
One of the first things that people learn to avoid on a gluten-free diet is wheat, but what most people don’t always realize is that wheat takes many forms, and malt is a form of wheat.
Malt is wheat derivate and should be avoided. Remember that alcoholic beverages, beer especially is predominant in malt, so avoid any grain-based alcohol. While it’s true that distilled alcohols don’t contain gluten, some people with celiac disease have reported adverse effects.
Spelt
Spelt is also a species of wheat, and while highly nutritious for people who do not experience any gluten intolerance, it should be avoided if you have celiac.
People on a gluten-free diet often source foods from health food stores, where spelt-containing products are sold. Breads, pastas, and crackers are most popular in this category, so read labels carefully before making a purchase.
Although theoretically, common wheat is different to spelt and claims do exist that spelt can be incorporated into a gluten-free diet, it’s best to avoid it or consult a doctor before introducing spelt to your diet.
Kamut
Kamut is wheat derivate too and can be found in many food items, even in products labeled as wheat free, which isn’t necessarily the same as gluten-free.
Again, reading the list of ingredients on all labels is important every time you want to make a purchase. Too many times people think they go on a gluten-free diet unaware that what they’re actually doing is simply replacing one version of wheat with another.
Wheat free products sometimes contain kamut, often used as a substitute for wheat flour, but if sensitive to wheat, then you should avoid kamut, and definitely do not consume products containing kamut if you have celiac.
Hydrolized vegetable protein
If you check product labels every time you shop, you’ve probably noticed that hydrolyzed vegetable protein is in just about everything nowadays. But what is it?
Hydrolized vegetable protein is obtained by hydrolyzing proteins until the final result is a lot of free glutamate, the amino-acid known to enhance flavor in food. Leaving aside the fact that it causes food addiction, in some cases, it’s also possible for hydrolyzed vegetable protein to contain gluten.
Today food companies are however required to label a product either “hydrolyzed soy protein,” which is gluten free or “hydrolyzed wheat protein,” which is not gluten-free. But considering just unhealthy the ingredient is, in whatever form, it’s best to avoid it entirely.
Starch or dextrin
These are usually found on meats and many poultry products. While not always or necessarily derived from wheat, starch and dextrin could include wheat.
Even pharmaceutical products are made with dextrin, so you need to make sure the additive in a product isn’t made from wheat. In the United States, dextrin is usually derived from corn, potato or rice, but what’s always best is to double check.