One of the downsides of being gluten intolerant, or having Celiac disease, is that not only can it make you feel pretty darned awful physically, but that it can also drastically affect your mood, mental state, and even your clarity in thought. Numerous studies have been researching the links between a gluten free diet (because of the presence of Celiac Disease) and depression. One study *showed the introduction to a gluten free diet and following the diet for up to one year still failed to affect the symptoms of depressions in some celiac patients. To have lingering and continuing issues with depression, even after doing all the ‘right’ things, would obviously be frustrating to anyone following a healthy gluten-free lifestyle. Some have hypothesized that there is also a link between the feelings of depression and a reduction in the quality of life in celiac patients.
Even though these patients are experiencing a higher quality of life because they no longer have the symptoms of Celiac Disease (diarrhea, constipation, nausea, vomiting, cramping, bloating, fatigue, ulcers, skin rash, and migraines) because of the gluten free diet, they were still feeling depressed because of a reduction in the quality of their life. There are many possible reasons for this, but one might be that an individual’s neurotransmitter profile still hasn’t been reset to their own optimum personal balance. Because of the high amount of carbs in grains products, they are powerful co-factors in the production of the neurotransmitter serotonin. Serotonin is responsible for maintaining calmness, combating depression, & also plays a role in the quality of sleep. People who suffer from gluten-intolerance or celiac disease may have had greatly reduced intake of grains or even avoided grains altogether, even gluten-free diet sources, just to escape the debilitating physical effects of gluten intolerance. This often can lead to a long term serotonin deficiency, which can snowball into not only depression, but to chronic insomnia and other mental issues. It often takes varying lengths of time to reverse this condition, and will not occur 'overnight'.
There is also an adjacent reduction to the quality of life associated with the feelings of being alone in your gluten free diet, especially when there is no one closely connected with you that is on your gluten-free diet and gluten-free lifestyle.
The solution for many gluten intolerant people is to not only change their diet as they begin to eat gluten free, but also the need to readjust many aspects of their thinking as well. It would be helpful for such individuals to seek the advice of their physician or dietitian, or even see if they can locate a ‘gluten-free lifestyle coach’ who might be able to approach their recovery from a broader, more ‘holistic’ approach. Over time most gluten-intolerant individuals will respond very favorably, both physically and mentally, to a strict gluten-free lifestyle in conjunction with a healthy balanced overall diet. The main point is for the individual who is beginning a gluten-free diet and gluten-free lifestyle to be very patient with their progress, and to continue a healthy gluten-free lifestyle on a permanent ongoing basis.
Living on a gluten free diet does not have to be difficult. Whether you’ve recently been diagnosed with Celiac Disease or are choosing a gluten free diet for weight loss or other reasons, Gluten Free Market Info is here for you.
Resources
*Addolorato G, et al. Anxiety and depression in adult untreated celiac subjects and in patients affected by inflammatory bowel disease: a personality “trait” or a reactive illness? Hepatogastroenterology. 1996 Nov-Dec; 43(12):1513-7
Tuesday, November 16, 2010
Gluten-Free Market Info: Survival Guide for a Gluten-Free Lifestyle
Many folks who cannot tolerate gluten may have a condition known as celiac disease. When you have celiac disease you know you must abolish gluten from your diet. It may seem inconvenient and hard at first, but foods containing wheat, rye or barley can be replaced with safe, gluten-free alternatives.
However, many processed foods contain gluten in a variety of forms, and some research and footwork is needed to avoid problem foods and to find the ones you like. This gluten-free survival guide can be a resource to help you get started. This guide provides suggestions for food during the early healing process and while exploring this fast-expanding marketplace. Yes, there is even gluten-free beer and gluten-free pizza...and even gluten-free cake! (Marie Antoinette eat your heart out!) Most foods containing gluten have a gluten-free equivalent. The recipes for these alternative foods are often not individualized to meet daily calorie, protein, mineral and vitamin needs. You should work with a dietitian as well as your physician to determine your individual nutrition needs. The goal is to stay gluten-free for life. Concentrate on what you CAN eat. Although single ingredient, fresh foods are a good way to start, choices are abundant in local stores. A surprising number of restaurants have gluten-free selections and even offer gluten-free menus.
What is Gluten??
Gluten is a protein found in wheat, rye and barley. It is the substance in flour that forms the structure of the dough, or the “glue” that holds the product together. As a matter of fact, 'gluten' and 'glue' both come from the same Latin word. When someone with celiac eats gluten, the protein becomes toxic and will cause damage to the small intestine that can lead to decreased absorption of essential nutrients. When left untreated celiac disease can lead to cancer, iron deficiency anemia, decreased bone density, folate and vitamin B12 deficiency, diabetes, infertility and other autoimmune diseases.
GLUTEN-FREE CHECKLIST
The following grains should not be consumed as they are derived from prohibited grains:
Barley, Bran, Bulgur, Couscous, Durum, Einkorn, Emmer, Farina, Faro, Graham Flour, Kumut, Matzo meal/flour,Malt or malt flavoring (might be made from barley), Malt vinegar (Made from barley),Orzo, Panko, Rye, Seitan, Semolina, Spelt, Triticale, Udon, Wheat.
Living on a gluten free diet does not have to be difficult. Whether you’ve recently been diagnosed with Celiac Disease or are choosing a gluten free diet for weight loss or other reasons, Gluten Free Market Info is here for you.
However, many processed foods contain gluten in a variety of forms, and some research and footwork is needed to avoid problem foods and to find the ones you like. This gluten-free survival guide can be a resource to help you get started. This guide provides suggestions for food during the early healing process and while exploring this fast-expanding marketplace. Yes, there is even gluten-free beer and gluten-free pizza...and even gluten-free cake! (Marie Antoinette eat your heart out!) Most foods containing gluten have a gluten-free equivalent. The recipes for these alternative foods are often not individualized to meet daily calorie, protein, mineral and vitamin needs. You should work with a dietitian as well as your physician to determine your individual nutrition needs. The goal is to stay gluten-free for life. Concentrate on what you CAN eat. Although single ingredient, fresh foods are a good way to start, choices are abundant in local stores. A surprising number of restaurants have gluten-free selections and even offer gluten-free menus.
What is Gluten??
Gluten is a protein found in wheat, rye and barley. It is the substance in flour that forms the structure of the dough, or the “glue” that holds the product together. As a matter of fact, 'gluten' and 'glue' both come from the same Latin word. When someone with celiac eats gluten, the protein becomes toxic and will cause damage to the small intestine that can lead to decreased absorption of essential nutrients. When left untreated celiac disease can lead to cancer, iron deficiency anemia, decreased bone density, folate and vitamin B12 deficiency, diabetes, infertility and other autoimmune diseases.
GLUTEN-FREE CHECKLIST
- Many plain foods are naturally gluten-free: meats, fish, poultry, vegetables, fruits, legumes & many dairy products, eggs, legumes, nuts and seeds.
- Some examples of safe starches are: Corn, rice and wild rice, potato and tubers, buckwheat, amaranth, quinoa, tapioca, modified tapioca starch, teff, arrowroot, sorghum, montina, millet, ragi, chickpea, lentil, soy and bean flours.
- Note on Oats: Oats are considered safe but they are often time processed in a facility where there is the possibility of cross-contamination with gluten-containing grains. For this reason,oats are still not accepted by some organizations as truly gluten-free.
The following grains should not be consumed as they are derived from prohibited grains:
Barley, Bran, Bulgur, Couscous, Durum, Einkorn, Emmer, Farina, Faro, Graham Flour, Kumut, Matzo meal/flour,Malt or malt flavoring (might be made from barley), Malt vinegar (Made from barley),Orzo, Panko, Rye, Seitan, Semolina, Spelt, Triticale, Udon, Wheat.
Living on a gluten free diet does not have to be difficult. Whether you’ve recently been diagnosed with Celiac Disease or are choosing a gluten free diet for weight loss or other reasons, Gluten Free Market Info is here for you.
Gluten-Free Market Info: 15 Hidden Sources of Gluten to Avoid
Many people who are trying to improve their health with a gluten-free lifestyle don't realize that there are many sources of gluten in fairly non-diet everyday sources. That can be really frustrating for someone who is 100% gluten-free in all their meals, but only to have these other sources 'popping up' unannounced! And just think how crucial it is for those with actual celiac disease to encounter these non-diet sources by accident. An important part of any effective gluten-free survival guide is to include an awareness of these hidden dangers. So, here is a list of 15 hidden sources of gluten you should avoid if you are gluten intolerant or have celiac disease!
1. Check vitamins, herbal supplements and medicines (these often use grain derived ‘binders’) .Check www.glutenfreedrugs.com to be sure!
2. Check anything that might get in your mouth such as toothpaste, lip-gloss, lip moisturizers,and lipstick.
3. Even Communion wafers!
4. Dairy substitutes (these often contain wheat-by-products)
5. Dextrin
6. Hydrolyzed vegetable protein (May use wheat, rye, oats, or barley as hydrolyzed plant protein, HVP or HPP protein source)
7. Imitation seafood
8. Licorice (rarely is it 100% ‘real’ licorice)
9. Luncheons meats
10. Sausage
11. Modified food starch (May be derived from wheat)
12. Play clay may not be gluten-free – go to http://www.discountschoolsupply.com and search for gluten-free play dough
13. Salad dressings, soups and gravies
14. Seasonings (check for hydrolyzed wheat protein or MSG in ingredients)
15. Soy sauce
Living on a gluten free diet does not have to be difficult. Whether you’ve recently been diagnosed with Celiac Disease or are choosing a gluten free diet for weight loss or other reasons, Gluten Free Market Info is here for you.
1. Check vitamins, herbal supplements and medicines (these often use grain derived ‘binders’) .Check www.glutenfreedrugs.com to be sure!
2. Check anything that might get in your mouth such as toothpaste, lip-gloss, lip moisturizers,and lipstick.
3. Even Communion wafers!
4. Dairy substitutes (these often contain wheat-by-products)
5. Dextrin
6. Hydrolyzed vegetable protein (May use wheat, rye, oats, or barley as hydrolyzed plant protein, HVP or HPP protein source)
7. Imitation seafood
8. Licorice (rarely is it 100% ‘real’ licorice)
9. Luncheons meats
10. Sausage
11. Modified food starch (May be derived from wheat)
12. Play clay may not be gluten-free – go to http://www.discountschoolsupply.com and search for gluten-free play dough
13. Salad dressings, soups and gravies
14. Seasonings (check for hydrolyzed wheat protein or MSG in ingredients)
15. Soy sauce
Living on a gluten free diet does not have to be difficult. Whether you’ve recently been diagnosed with Celiac Disease or are choosing a gluten free diet for weight loss or other reasons, Gluten Free Market Info is here for you.
Gluten-Free Market Info: The Top 10 Alternatives & Substitutes for Gluten-Free Baking & Cooking
Here are some great alternative flours and gluten substitutes that are all 100% gluten free. So if you're gluten-intolerant , or are a celiac disease sufferer, you can now enjoy delicious gluten-free baked products and other gluten-free foods on a regular basis!
1. Potato starch flour – gluten free thickening agent perfect for cream based soups and sauces. This is a perfect substitute because of its high starch component. Mix with a small amount of water for hydration to start it works like a glue. Then, substitute it in place of flour but use half of the amount of flour called for to get the right proportion in the recipe. This is available in health food stores.
2. Tapioca Flour – light, white and very smooth flour from cassava roots. Use this kind of flour for nice, chewy baked products like French bread or white bread. This easily combines with soy flour and cornstarch and is available in health food stores.
3. Corn Flour – milled from corn and blends well with cornmeal for muffins or cornbread. This is perfect for waffles or pancakes. This can be purchased in health food stores.
4. Soy Flour – a nutty tasting flour rich in protein and high in fat content. The fat content makes baked products smooth in texture. This is combined with other flours to bake brownies, muffins and cookies or any baked products with fruits and nuts. Available in health food stores.
5. Cornstarch - a refined starch that comes from corn. This is combined with other flours for baking. Mostly use as clear thickening agent for pudding, sauces and Asian cooking. Readily available in grocery stores and health food stores.
6. Cornmeal – a ground corn that comes from either white or yellow meal. Usually combined with other flours and gives a strong, delicious corn flavour in white cakes, pan cakes and waffles. This can be bought in grocery stores and health food stores.
7. Brown Rice Flour – comes from unpolished brown rice and has more nutritional value than typical flour because of the bran that it contains. Excellent for baking muffins and cookies or for more dense breads.
8. White Rice Flour – a perfect basic flour for gluten free baking. This is excellent for baking because it doesn’t impart any unwanted flavors. This works well when combined with other flours. The best white rice flour is the fine textured one. This is readily purchased in Asian stores and health food stores.
(Gluten Substitutes-Since gluten is the substance that holds together baked products and makes them moist and provides good textures, there is a need to find a substitute that will provide similar characteristics without changing texture or flavor. The next two are the best substitutes for gluten.)
9. Xanthum Gum – this is formulated in the laboratory, and comes from the dried cell coat of Zanthomonas Campestris. This works well as a gluten substitute in yeast bread and other baked goods. This is available in health food stores.
10. Guar Gum – this is a powder form produced from the seed of Cyamopsis tetragonolobus. A more natural binder and an excellent substitute for gluten. This can be purchased in health food stores.
Living on a gluten free diet does not have to be difficult. Whether you’ve recently been diagnosed with Celiac Disease or are choosing a gluten free diet for weight loss or other reasons, Gluten Free Market Info is here for you.
.
1. Potato starch flour – gluten free thickening agent perfect for cream based soups and sauces. This is a perfect substitute because of its high starch component. Mix with a small amount of water for hydration to start it works like a glue. Then, substitute it in place of flour but use half of the amount of flour called for to get the right proportion in the recipe. This is available in health food stores.
2. Tapioca Flour – light, white and very smooth flour from cassava roots. Use this kind of flour for nice, chewy baked products like French bread or white bread. This easily combines with soy flour and cornstarch and is available in health food stores.
3. Corn Flour – milled from corn and blends well with cornmeal for muffins or cornbread. This is perfect for waffles or pancakes. This can be purchased in health food stores.
4. Soy Flour – a nutty tasting flour rich in protein and high in fat content. The fat content makes baked products smooth in texture. This is combined with other flours to bake brownies, muffins and cookies or any baked products with fruits and nuts. Available in health food stores.
5. Cornstarch - a refined starch that comes from corn. This is combined with other flours for baking. Mostly use as clear thickening agent for pudding, sauces and Asian cooking. Readily available in grocery stores and health food stores.
6. Cornmeal – a ground corn that comes from either white or yellow meal. Usually combined with other flours and gives a strong, delicious corn flavour in white cakes, pan cakes and waffles. This can be bought in grocery stores and health food stores.
7. Brown Rice Flour – comes from unpolished brown rice and has more nutritional value than typical flour because of the bran that it contains. Excellent for baking muffins and cookies or for more dense breads.
8. White Rice Flour – a perfect basic flour for gluten free baking. This is excellent for baking because it doesn’t impart any unwanted flavors. This works well when combined with other flours. The best white rice flour is the fine textured one. This is readily purchased in Asian stores and health food stores.
(Gluten Substitutes-Since gluten is the substance that holds together baked products and makes them moist and provides good textures, there is a need to find a substitute that will provide similar characteristics without changing texture or flavor. The next two are the best substitutes for gluten.)
9. Xanthum Gum – this is formulated in the laboratory, and comes from the dried cell coat of Zanthomonas Campestris. This works well as a gluten substitute in yeast bread and other baked goods. This is available in health food stores.
10. Guar Gum – this is a powder form produced from the seed of Cyamopsis tetragonolobus. A more natural binder and an excellent substitute for gluten. This can be purchased in health food stores.
Living on a gluten free diet does not have to be difficult. Whether you’ve recently been diagnosed with Celiac Disease or are choosing a gluten free diet for weight loss or other reasons, Gluten Free Market Info is here for you.
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Gluten-Free Market Info: How to Find Gluten-Free Restaurants Near You
Are you worried about eating out at restaurants and still maintaining a healthy gluten-free lifestyle? Here’s a great source for info on how to find gluten-free-friendly restaurants.
The Gluten-Free Restaurant Awareness Program (GFRAP) facilitates a relationship between individuals with celiac disease and other forms of gluten intolerance, and restaurants. The relationship builds a win-win opportunity for restaurants to provide service to people following a gluten-free diet, and to gain increased patronage. Participating restaurants are able to provide gluten-free meals from their regular meals. GFRAP is a program of the Gluten Intolerance Group of North America.
Participating GFRAP restaurants enthusiastically welcome gluten-free diners. Here is a link to that site, where you will find links, directions and other valuable information about each participating GFRAP restaurants.
Here's another option for gluten-free dining out:
Gluten Free Registry Their free online database has more than 12,000 gluten-free-friendly restaurants, bakeries, caterers, grocers and more. You can also get information from them on your mobile phone at gfregistry.mobi and on your satellite navigation system.
Living on a gluten free diet does not have to be difficult. Whether you’ve recently been diagnosed with Celiac Disease or are choosing a gluten free diet for weight loss or other reasons, Gluten Free Market Info is here for you.
The Gluten-Free Restaurant Awareness Program (GFRAP) facilitates a relationship between individuals with celiac disease and other forms of gluten intolerance, and restaurants. The relationship builds a win-win opportunity for restaurants to provide service to people following a gluten-free diet, and to gain increased patronage. Participating restaurants are able to provide gluten-free meals from their regular meals. GFRAP is a program of the Gluten Intolerance Group of North America.
Participating GFRAP restaurants enthusiastically welcome gluten-free diners. Here is a link to that site, where you will find links, directions and other valuable information about each participating GFRAP restaurants.
Here's another option for gluten-free dining out:
Gluten Free Registry Their free online database has more than 12,000 gluten-free-friendly restaurants, bakeries, caterers, grocers and more. You can also get information from them on your mobile phone at gfregistry.mobi and on your satellite navigation system.
Living on a gluten free diet does not have to be difficult. Whether you’ve recently been diagnosed with Celiac Disease or are choosing a gluten free diet for weight loss or other reasons, Gluten Free Market Info is here for you.
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