Getting Started on a Gluten-free Diet



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


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