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New To Gluten-free Diet...what To Look For In The Labels?

oschrndz

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oschrndz Newbie
oschrndz
Posted

Hi everyone, I am new here and need your help.

I know there are books out there that provide you with a list of gluten-free products and where to buy them, but considering that ingredients are always changing what are the things I should look for when reading the labels? I know the answer to my question is somewhere in this forum/website but could someone guide me in the right direction.

Before posting the thread I read here that Mission tortillas are gluten-free! And that makes me happy cause I love tortillas (I'm Latino) and I also like bread a lot but I know I can't have that. Which brings me to my next question. Is there gluten-free bread? Or something like it? Or how do I make my own gluten-free bread? I enjoy tuna sandwiches a lot but what do I do about the bread issue. Oh and pastas, is brown rice past safe to eat? Any help would be appreciated thanks!

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ChemistMama Contributor
ChemistMama
Posted
Hi everyone, I am new here and need your help.

I know there are books out there that provide you with a list of gluten-free products and where to buy them, but considering that ingredients are always changing what are the things I should look for when reading the labels?

First thing, avoid anything with wheat, rye, oats, barley, or malt.

Natural flavors can be a made from wheat or barley, too, so I stay away from those. Maltodextrin in the US is corn based, but dextrin is not, so avoid things with dextrin.

Modified food starch is a debatable topic; it's usually made from corn but can be made from wheat, so unless it says modified corn starch or modified food starch (corn), I don't buy it. Some people insist that in the US "modified food starch" means corn, but there are companies who use the wheat-based food starch, see Open Original Shared Link.

Just because there is no allergy info do not assume it is safe; some companies still haven't decided to do the legal thing and label their items properly. Unilever, Kraft, General Mills, and Heinz are companies whose labelling you can trust.

I would avoid foods that are labelled as processed on the same equipment as wheat, unless that company also tests the product for gluten (like Diamond nut thins). It's a personal choice whether you choose to eat products that are prepared in the same facility as wheat products; some people on the board do and some don't.

My suggestion is to make a list of all the products you normally buy, then go to each of the manufacturer's web site to look up the allergy info. That way when you shop you know exactly what to get and don't have to stand in the aisles reading labels! :)

good luck!

MaryJones2 Enthusiast
MaryJones2
Posted

It takes a while to get comfortable with reading labels but eventually it'll be second nature! Here's a good primer:

Open Original Shared Link

In the US only wheat is required to be declared as an allergen so hidden barley and rye are your biggest enemies. Some companies like Kraft and McCormick will disclose all gluten grains but many won't. You just have to research and learn which ones are safe.

Kraft has a really good page on reading ingredient statements: Open Original Shared Link

Welcome and please ask as many questions as you need!

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