How to live
A Gluten Free Diet
Getting Started on a Gluten-free Diet
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welcome to the diabetes care complex
kitchens a Children's National Health
System I'm Vanessa Weiss road and i'm
here with laura hashiguchi and we work
with the celiac disease program today
we're going to talk about getting
started on a gluten-free diet so Laura
what does it mean to be gluten-free well
going gluten-free means avoiding all
products with gluten in them gluten is
found in wheat barley and rye and any
product that contains a derivative of
one at this one of those food and for
individuals with celiac disease going
gluten free is you know a lifelong
commitment you can't even cheat with a
little bit of gluten so not even a crumb
not even a crumb it really is the only
way to treat celiac disease so if I go
to the grocery store or with a newly
diagnosed family what types of products
should they be looking at yeah so again
anything that contains wheat barley
arrive so a lot of the products that are
going to contain those are going to be
more there's carbohydrate heavy foods um
so a lot of the cereals crackers pasta
those sorts of things are you know
pretty standard they're going to contain
gluten but also some that might surprise
you a little bit there's some marinades
you know multi nagar mult contains
gluten even soy sauce and even some
soups could have a wheat flour as their
base so there are a lot of things people
need to watch out for definitely there's
a lot of things you need to look out for
so if i go into the grocery store and i
pick up a box of graham cookies what do
i need to look forward to find out if I
contains gluten yeah that's a great
question because of course the label
isn't going to say this contains gluten
so you need to be looking out for those
wheat barley and rice so for example
this first ingredient and this one is
organic whole wheat flour so we know
that you know whole wheat flour is going
to contain gluten so we know it's
something that we're going to need to
stay away from so you always need to
check food labels very close you always
need to check food labels and for a full
list of ingredients that you need to
stay away from on a gluten-free diet you
can check out the children's national
celiac website where there's a full list
so as there any foods that gluten could
hide in that wouldn't be like on a
grocery store shelf yeah gluten can
really hide in some even non-food
products for example some medications or
multivitamins might be made with wheat
or gluten as a filler in them I'm also
some cosmetic products like lip glosses
or lip balms might up contain gluten and
you're getting it by putting it on your
lips even in
some toys that your children might be
playing with like play-doh Wow so making
play-doh at home with rice flour might
be a better idea might be a better okay
yeah so now that we've talked about what
we can't eat let's talk about something
a little bit more fun what we can eat so
what products are naturally gluten-free
yeah there's actually a lot of options
for those on a gluten-free diet there's
a lot of foods out there that are
naturally gluten-free and that's going
to be fruits and vegetables any meat
that's not breaded or processed eggs
most dairy like milk yogurt cheese all
gluten-free nuts there's a lot of really
good options out there so now if you
want to go to the inner aisles of the
grocery store what can we eat we have a
lot of different types of flowers like
rice flour almond meal coconut flour
flaxseed meal teff flour just a list
really goes on of all these different
flowers that you can bake with and make
all of your favorite products that you
might have made with wheat and just you
know make them with a gluten-free so now
if you want to make gluten-free products
can we use all of these things in them
yeah you can use them or you know
manufacturers have used them for you and
so a lot of your favorite foods you can
actually find a gluten-free option you
know if your cereals pastas granola bars
cookies all those foods that you like to
eat already likely there's a gluten-free
option out there for you so let's pick
one of these products like the
gluten-free version of those bunny
cookies me talking about before how do
we know these are gluten-free so we can
see that they're labeled gluten-free on
the on the packaging and you can trust
that if there's a labeled gluten-free
that it really is gluten-free because
the FDA is actually set a standard of 20
parts per million or less in order for a
manufacturer to label their product
ladies free so it seems like it's a
really good time to be gluten-free and
lots of options and probably more gluten
free options than gluten containing
definitely
so now that we know which foods are
unsafe and safe let's talk about things
that could be questionable yeah so
there's definitely some items that
aren't quite so cut and dry and so we
just want to go over those really
quickly so you know when we mentioned
earlier is that molt vinegar contains
gluten whereas most vinegars like the
soul mate vinegar are actually naturally
gluten-free same ones we mentioned you
know soy sauce and you know teriyaki
sauce earlier some versions you're going
to find are gluten-free some aren't so
when it comes to soy sauce is the
naturally gluten-free one made with just
soybeans and the gluten containing one a
mixture of soybeans and wheat exactly so
you're going to need to be really
careful to check that label to see
whether you're getting one that contains
wheat or not so with the teriyaki sauce
would the problem be that the gluten
containing one uses a soy sauce that is
including free yeah quite possibly but
you actually need to be careful about a
lot of marinades a lot of them can use
flour or wheat flour as a thickener so
now what's the problem with soup you
have pretty much the same thing with
going back actually to the stock some of
the stocks are made with a week or a
gluten containing products so here we
have you know this one soup that
contains wheat and so then also contains
gluten whereas this one here is gluten
free and this one let's see what is this
one thickened with yeah it's thickened
with a rice flour so that makes it
naturally gluten-free so the
manufacturer use one of those
alternative grains we talked about
exactly yeah now with oats why if oats
are naturally gluten-free are these not
gluten-free yeah so oats are naturally
gluten-free but just in the way their
process are almost always contaminated
with gluten so you do need to get
gluten-free certified out but we have
two different types there's you can have
instant oats like you might like to eat
in the morning and those are again just
going to be naturally gluten-free that
you are looking for the certified
gluten-free or we have cooking oats so
if you're looking to cook with them so
there's definitely a lot of good
alternatives out there so the rule of
the day is really to check food labels
very closely to make sure you're picking
a gluten-free version of whatever foods
you're buying yeah exactly you
definitely have to be really careful to
read everything for well thank you so
much Laura for all of this very valuable
information and if you want to learn
more you can check out our website at
Children's National dot org slash suit
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