Gluten and Wheat - what's the difference?

What does “gluten-free” and “wheat-free” mean, and is it healthier for me?


Gluten is a protein that can be found in certain types of foods such as wheat, barley, spelt, triticale, rye, and sometimes oats. Since many products are made with these grains, much of the foods we eat contain gluten. People with celiac disease have an allergy to gluten, and they must eliminate it completely as it can cause damage to their intestines and make it difficult for them to absorb nutrients. See your doctor if you are concerned you may be suffering from this disease. Wheat-free products are made without the use of wheat, but still can contain gluten.

You may be noticing more and more packaging with the “gluten-free” label. This means that none of the ingredients in the product contain gluten, and that the products are produced in facilities that can not be contaminated with gluten. Those with celiac disease may enjoy them without worry. Read the label of some of the foods you are buying next time you are in the grocery store and see how many contain wheat. And now imagine having to give up all of these foods. Food manufacturers now have a variety of gluten-free options including granola bars, cereals, breads, donuts, rolled oats, and waffles!

If you do not have an allergy to gluten then you do not need to worry about the gluten-free label on foods.
There is an assumption that gluten-free products are healthier; however, this is not entirely true. Yes, some products will be healthier because the manufacturers use whole grains (such as quinoa, brown rice and buckwheat-see below for information on how to incorporate these in your diet) and the least amount of ingredients possible to ensure the product is gluten-free. But, as with any processed foods, many gluten-free products contain a lot of additives and sweeteners to help replace the stabilizing properties of the gluten. So be aware that gluten-free does not always mean healthier, and start reading those labels!

Many people who do not have a gluten allergy still find wheat hard to digest and often experience bloating and abdominal discomfort after eating wheat, pasta or bread. Just as with the “gluten-free” label, a “wheat-free” label will mean there is no wheat but not necessarily that it is a healthy choice!

So, if you are allergic to gluten, sensitive to wheat, or if you just want to try something else, there are many choices of grains out there for you! Variety is key to a healthy diet; try some of these alternative grains in place of wheat! These grains can also be used as flours in recipes!

How to Cook Grains

Buckwheat: you’ve probably seen buckwheat pancake mixes around the grocery store. Buckwheat is not technically a grain but it grows from a thistle which produces buckwheat groats. These buckwheat groats are little triangle-shaped fruits with a fibrous covering that we can use like grains. Buckwheat groats are gluten-free and can be cooked and used in place of rice, or in salads, or as a breakfast cereal. Buckwheat pancakes are one of my favorite ways to use this “grain,” and next time you are in your local health food store look for Grandma Nunweiler’s Old Fashioned Pancake & Waffle Mix. Just add some olive oil, an egg, some frozen blueberries, and crushed banana, and cook! 1 cup of buckwheat groats to 2 cups of water. Bring to a boil, turn to low heat and simmer for 15-20 minutes.

Quinoa: is actually not a grain, but a seed of a leafy plant that is closely related to the spinach plant, but it is considered a grain because we use it like one. Not only is it a source of calcium, magnesium, B vitamins and iron, but it is also a good protein source. It comes in white/yellow, red, or black varieties and it fluffs up making it fun to use in recipes. Make sure you buy pre-washed quinoa, or wash it yourself using a strainer because quinoa contains a soap-like coating. Substitute this ‘little wonder’ for rice, add it to soups and stews, or cook it and cool it and then add it to salads. Add 1 cup of washed quinoa in a pot with 2 cups of water. Bring to a boil, turn to low heat and cover with a lid. Cook it just like rice for 15-20 minutes.

Brown Rice: looking for an alternative to wheat pasta? Brown rice pasta is a great alternative for those who are sensitive to gluten, or for those of us who like to try something different! You can find Tinkyada rice pasta in grocery stores, and it comes in a variety of forms; spaghetti, spirals, fusilli, and elbow pasta are just to name a few. It cooks just like wheat pasta, but may take a few minutes longer. Substitute rice pasta in your casseroles, lasagna, spaghetti, and pasta salads. Add 1 cup of rice and 2 cups of water to a pot. Bring to a boil, turn to low heat and cover with a lid. Brown rice takes from 40-50 minutes to cook.

Bundles of Energy will have more recipes and information on how to cook a variety of grains that are available in the grocery stores! Check out this month’s quinoa salad recipe.

If you have more questions or if you are suffering from a gluten allergy, you can check out The Canadian Celiac Association for more help.

Substitute not Sacrifice

Making small shifts in our daily routine can lead to big health benefits.  The choices we make everyday impact our metabolism, thinking processes, sleeping patterns, energy levels and attitude.  Below is a list of common household food items that can be substituted for a healthier option.


Adrianne Suggests........

Instead of White Flour: White flour is stripped of its two most nutritious parts; the bran and the germ. Most white flours are bleached to ensure its perfect “white” color. Found in a variety of products from white bread, pasta, cookies, pancakes, muffins, bagels and wraps. Labels that read “enriched wheat flour” contain refined white flour. Whole Grains: 100% whole grain products and flours including spelt, brown rice, sorghum, whole wheat, kamut, buckwheat, oats, quinoa and many more.
Try Whole Grains: 100% whole grain products and flours including spelt, brown rice, sorghum, whole wheat, kamut, buckwheat, oats, quinoa and many more.

Instead of White Sugar: When sugar undergoes a refining process, it is stripped of its vital nutrients including chromium. Watch out for cookies, pop, candy, cereal, and fruit juices that contain added sugar. Sucanat: This alternative to white refined sugar is a form of cane sugar that contains the molasses content and its original nutrients including chromium. Sucanat can be used cup for cup to replace sugar in recipes.
Try Sucanat: This alternative to white refined sugar is a form of cane sugar that contains the molasses content and its original nutrients including chromium. Sucanat can be used cup for cup to replace sugar in recipes.

Instead of White Salt: White salt is stripped of its vital nutrients and contributes to poor cardiovascular health. Prepared and prepackaged foods have the highest salt content. Sandwich meat, margarine, and canned soup are some of the worst offenders. Sea Salt: Sea salt contains its original mineral content. High mineral content results in a colored salt. Look for pink, grey, brown and black. Any color besides white is a good choice.
Try Sea Salt: Sea salt contains its original mineral content. High mineral content results in a colored salt. Look for pink, grey, brown and black. Any color besides white is a good choice.

Instead of Margarine: Margarine is a highly processed food product. It is typically high in sodium and funny fats that do not contribute to a healthy body.
Try Coconut Oil: Coconut oil is a wonderful alternative to margarine. This fat is a clean burning, plant based product. It can replace margarine in recipes, used on toast and for sautéing. Anywhere you can use margarine, coconut oil can be used in its place. It tastes great too!
 
Choosing to make these small changes will improve your health in the short term and well into the future.   Which one will you try first? 

Adrianne Smith
RHN
Bundles of Energy