{"id":26805,"date":"2014-04-09T07:15:56","date_gmt":"2014-04-09T11:15:56","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=26805"},"modified":"2022-01-20T08:37:46","modified_gmt":"2022-01-20T13:37:46","slug":"gluten-free-shopping-tips","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/gluten-free-shopping-tips\/","title":{"rendered":"How to Buy Gluten-Free Without Getting Duped"},"content":{"rendered":"
\"Gluten-Free
Photo: Pond5<\/a><\/figcaption><\/figure>\n

A quick trip down the natural foods section of your grocery store likely reveals box after box showcasing \u201cgluten-free<\/a>\u201d on the label, indicating items free from wheat, rye, barley or crossbreeds of those grains. Now, the buzz phrase is infiltrating the rest of the aisles \u2014 on pasta, cereal, and even items like sauces, popcorn and potato chips that never even contained gluten in the first place. From 2011 to 2013, the gluten-free market grew 44 percent<\/a>. More than half of consumers who buy these foods (65 percent<\/a>) do so because they think the items are actually healthier. But, reading \u201cgluten-free\u201d on a product\u2019s label doesn\u2019t always mean it\u2019s automatically a nutrition rock star.<\/p>\n

Compared to whole-grain foods, gluten-free versions often lack essential vitamins and nutrients and turn to added sugar and fat to make up for taste and texture. They\u2019re loaded with refined un-enriched grains and starches, meaning the grains have been milled (a process that removes dietary fiber, iron and many B vitamins<\/a>).<\/p>\n

While it\u2019s generally better to just ditch processed foods and stick to whole, real foods when possible (for instance, fruit, veggies, nuts and beans) we all crave some carbs and comfort food every once in a while \u2014 gluten-allergy or not. Learn how to buy healthier gluten-free products \u2014 from pasta and bread to crackers, snack bars and cereal \u2014 with our tips and insight from Rachel Begun<\/a>, R.D., gluten-related disorders expert.<\/p>\n

\"Pasta\"
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Gluten-Free Pasta<\/b><\/b><\/h3>\n

Tons of conventional pasta brands have joined the gluten-free ranks with their own varieties. But beware: Though bigger brands have the ability to produce pasta for a fraction of the price, most varieties have sub-par nutritional value.<\/p>\n

Watch out for:
\n<\/b>While gluten-free and regular pastas typically have the same amount of calories per serving, some of the former options have only one gram of fiber versus many whole-wheat varieties that have six. And though whole-wheat pasta has only a small amount of iron in every serving, most gluten-free brands lack any vitamins or minerals at all. \u201cSome gluten-free pastas are made from empty starches and refined grains, thereby providing little in the way of nutrition,\u201d Begun says.<\/p>\n

Look for:
\n<\/b>Try to purchase pastas made from whole grains like quinoa<\/a> or brown rice to add back some of that iron and fiber. \u201cFiber, protein and healthy fats all contribute to satiety,\u201d Begun says, \u201cmeaning they fill us up on smaller portion sizes.\u201d Look for brands with ingredients like flax seed, rice bran<\/a> and nut flours, which add healthy fats to the mix and keep us fuller, longer<\/a>.<\/p>\n

\"Bread\"
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Gluten-Free Bread<\/b><\/h3>\n

With a super-low fiber content (usually only about one gram per two slices), gluten-free breads may leave your stomach grumbling soon after lunch is over. Quite a few of these loafs use potato starch and tapioca starch in attempts to produce a lighter, fluffier product. Unfortunately, that leaves out many of the healthy nutrients found in whole grains.<\/p>\n

Watch out for:
\n<\/b>Beware of starches and white rice flour leading the pack on the ingredients label. As a result of using those ingredients, most gluten-free breads have double the carbs of whole-wheat bread (and that factors in the small size of a gluten-free slice). Even whole-grain gluten-free breads are highly\u00a0processed<\/a> and contain a long list of ingredients, including added sugars and chemical agents<\/a> to soften the dough since there\u2019s no gluten present. According to Begun, at this stage in the gluten-free game, refined grains and starches are still necessary to make good quality, better tasting products, \u201cso it\u2019s unlikely to find options that completely eliminate them,\u201d she says.<\/p>\n

Look for:
\n<\/b>Purchase breads containing seeds and a mixture of healthy grains (like millet and amaranth<\/a>) other than just brown rice. \u201cBreads with a whole grain as the first or second ingredient are ideal,\u201d Begun says. Extra protein, like pea protein<\/a> for instance, or all organic and non-genetically modified<\/a> ingredients are an added bonus.<\/p>\n

\"Crackers\"
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Gluten-Free Crackers<\/b><\/h3>\n

<\/b>Yes, it\u2019s possible to have cheese without them, but sometimes we\u2019ve just got to kill that crunchy, salty craving with a cracker. Pretzels aren\u2019t exactly a healthy gluten-free snacking choice as the first five ingredients are typically starches, oils, sugar and salt. Thankfully, some crackers are made of more promising ingredients.<\/p>\n

Watch out for:
\n<\/b>Just like the other foods on this list, we have a similar guideline for crackers: Steer clear of varieties with low protein and low fiber content. Crackers that list cornstarch as the first ingredient? Those are a no-no unless you\u2019re a fan of baked, flavored cornstarch, which features no fiber, no protein and a whopping 24 grams of carbohydrates<\/a> for a very small serving.<\/p>\n

Look for:
\n<\/b>According to Begun, options made mostly from gluten-free whole grains and nut flour reign supreme. Seek out varieties that include <\/b>seeds \u2014 like flax, chia and sesame \u2014 which add nutrients including omega-3s<\/a> and protein. Bean powders may be tossed into the mix to increase the fiber and protein count even more. Look for at least three grams of fiber and three grams of protein for a more satisfying crunch.<\/p>\n

\"Fig
Photo by Perry Santanachote<\/figcaption><\/figure>\n

Gluten-Free Snack Bars<\/b><\/b><\/h3>\n

Granola and protein bars<\/a> make for a convenient, grab-and-go snack. They\u2019re pre-wrapped, mess-free, and easy to toss in a gym bag or briefcase before heading out the door. Unfortunately, many snack bars rely on sweet syrups and coatings for optimal taste rather than optimal nutrition.<\/p>\n

Watch out for:
\n<\/b>\u201cAvoid bars with an added sugar as the first ingredient,\u201d Begun says. Many snack bars on supermarket shelves, gluten-free or not, are loaded with the sweet stuff. Chocolate or yogurt coatings are a major red flag, too. Some labels feature incognito sugars with less recognizable names including brown rice syrup, maltitol, evaporated cane juice, dextrose and sorbitol. \u201cThere are very few snack bars on the market that are truly a healthful option,\u201d Begun says. And, many bars print \u201cgluten-free\u201d on their labels just to appear healthy.<\/p>\n

Look for:
\n<\/b>Try to find bars with high protein counts. As a rule of thumb, choose bars with more grams of protein than sugar (shoot for at least eight to 10 grams). Products made with naturally gluten-free ingredients like nuts, seeds, gluten-free grains, beans and dried fruit tend to be the healthiest options. \u201cProtein enhancers such as whey, whole soybeans and pea protein are good, too,\u201d Begun says.<\/p>\n

\"Cereal\"
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Gluten-Free Cereal<\/b><\/b><\/h3>\n

<\/b>For gluten-free eaters, most conventional cereals are automatically off the table (unless you\u2019re looking in the natural foods section of the grocery store), since the majority of boxes on the shelf include wheat. There are a few gluten-free friendly mainstream cereals, but they\u2019re generally lacking enriched vitamins and nutrients.<\/p>\n

Watch out for:
\n<\/b>\u201cJust like their conventional counterparts, gluten-free cereals can also be loaded with added sugars,\u201d Begun says. A good rule of thumb, she says, is to stick to options featuring five grams of sugar or less per serving. While puffed grains (light and air-filled grains created by high pressure and steam to increase their original size) \u2014 such as puffed white rice<\/a> \u2014 are a good low-cal option, but the high heat used during manufacturing destroys a lot of their nutritional value.<\/p>\n

Look for:
\n<\/b>Choose cereals with gluten-free whole grains such as brown rice, oats (make sure they\u2019re certified gluten-free), quinoa, amaranth and millet. If you want to try out puffed grains, opt for fortified versions, meaning essential vitamins and minerals like iron and amino acids are pumped back<\/a> into the cereal. Seeds are an added bonus. Or you can buy your own gluten-free cereal grains and whip up a semi-homemade cereal<\/a>.<\/p>\n

Yes, it\u2019s easy to point fingers at most of the food found in boxes and bags (read: processed), but that doesn\u2019t mean gluten-free eaters have to cut out pasta, bread, crackers, snack bars, or cereal forever. With the right ingredients and nutrition stats in mind, gluten-free buying is a little less complicated and a whole lot more satisfying.<\/p>\n","protected":false},"excerpt":{"rendered":"

Seeing \u201cgluten-free\u201d labels everywhere you turn? You may know the GF stamp doesn\u2019t always mean healthy. But do you know what to look out for when shopping?<\/p>\n","protected":false},"author":43,"featured_media":26814,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[423,23,7,9,427],"tags":[33,201,41,126,175,222,71,87,341,357,215,285],"class_list":["post-26805","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-breakfast","category-diet-nutrition","category-health","category-recipes","category-snacks","tag-breakfast","tag-carbohydrates","tag-diets","tag-fiber","tag-gluten-free","tag-low-carb","tag-nutrition","tag-snacks","tag-tax1living-well","tag-tax2running","tag-vitamins","tag-weight-loss"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/26805","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/43"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=26805"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/26805\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/26814"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=26805"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=26805"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=26805"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}