Gluten Allergy & Celiac Disease Management
Dietary Restrictions - Cooking Without Wheat or Gluten
Jun 8, 2009
Label Reading Basics
Initially, this will require becoming familiar with label reading and understanding the food allergy labeling laws. Laminated cards with the names for wheat derivatives are available from The Food Allergy Network. The laminated cards can be very handy for eating out.
It will also be imperative to check ingredients of every product carefully before using them. It will be necessary to become familiar with the fact wheat and other grains frequently are a hidden ingredient in many prepared foods. Grain alcohol, and/or vinegar, for instance, may contain wheat or corn. Malt is typically derived from barley, and may also contain corn by-products. "Food starch" in prepared foods may be wheat or grain derived as well.
Cross contamination or foods manufactured on shared equipment can result in even greater restrictions and can be a significant concern. Wheat, corn, barley, oats, rye and rice are all products used in the manufacturing of most commercially produced cereals and flours. Companies tend to produce a variety of products on the shared equipment. This practice, which is a great source of frustration for the food allergic, is the result of manufacturer’s efforts to reduce the overall production cost, not their attempt to reduce the number of foods for allergic consumers.
Cross Contimination
Another common practice in the food manufacturing industry is altering ingredients based on the current price. Therefore, a label may state corn and/or cane, since the company can randomly change or blend these ingredients for cost effectiveness. It is a wise practice to contact manufacturing facilities on a regular basis to inquire about the safety of specific products.
It is important to call each manufacturer, and emphasize that a food allergy or severe intolerance exists. Most companies will gladly provide information on the safety of their products. FDA law will require that any of the top eight allergens are labeled, even if they are considered a “propitiatory ingredient”. This will offer some protection for individuals with wheat allergies, but not for those that need to avoid gluten. Unfortunately, at this time, there are no established laws that require manufacturers to disclose the gluten status of their products. There are bills currently pending in the congress, if passed, to require the companies of a specific size/revenue to provide this information to consumers.
Allergy Free Cooking
Inevitably, the most difficult challenge you will likely face is the modification of recipes to accommodate grain substitutes. Wheat is the main ingredient in most baked goods and pastas, making it very difficult to produce baked goods with the exact texture and flavor as those prepared with wheat. Learning more about the properties and functions of the various flour substitutes will help greatly with recipe adaptations.
There are many options currently on the market for safe grain alternatives, so it is possible to prepare many nice tasting baked goods. To choose the best wheat flour substitute for your baked goods it is necessary to determine the characteristics of the finished product in the wheat form. It is important to select a flour with similar characteristics..
For example, a heavy spice cake will generally achieve the best results with heavier flour. Oat bran or oat flour, which are now available in gluten free form from specialty grain manufacturing facilities, may be a good substitute. Standard store bought oats are considered high risk of cross contamination with gluten grains. Therefore, use only sources of “gluten free” oats that have been grown in wheat free fields and processed with dedicated equipment. Angel food cakes with their light and fluffy texture require flour alternatives with a higher starch content and lighter texture. Tapioca, potato or rice flours used in combination will produce a lighter finished product.
Mastering the art of wheat-free baking will require a great deal of practice and patience. To prevent becoming frustrated, start out with recipes that are specifically designed for the allergens that must be avoided. Later, after becoming more familiar with alternative flours, it will be easier to adapt family favorites into allergen free. Don't become frustrated if a recipe fails. Record and celebrate the successful recipes, and use them to create a variety of similar items with different flavors. If you don't want to experiment there are companies that produce wheat-free or gluten-free baking mixes. This will eliminate the guesswork of baking without wheat.
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