It’s day 4 of the 10 Days of Gluten Free blog hop! I am covering topics related to getting started on the gluten free diet. Be sure to visit the other participating blogs listed at the end of this post. Each one is covering a different gluten-free topic and has a great giveaway you can enter.
How to Read Labels
Reading food labels is an essential part of determining if a food is gluten free and safe for you to eat. Today I will give you the very basics, but if you are new to this, be sure to read my series on Reading Labels.
On day 1 I talked about what gluten is. Now you need to be able to spot it on a label. You should get in the habit of reading the list of ingredients for all the foods you eat.
It takes a little time and might require reading glasses, but it is worth it. Not only will it protect you from ingesting gluten, but it will be very educational for you. Knowing exactly what you are putting into your body will help you make healthier choices.
The good news is that in the U.S. wheat, because it is one of the top eight allergens, has to be clearly stated on a label. It can’t be hidden in other terms.
Rye and oats are pretty straight forward ingredients. Look for those words, and you will know if they are in a food. Barley might be listed as barley on a label or, as I mentioned yesterday, can show up in the form of malt.
Sometimes allergens such as wheat are listed in an allergen statement at the end of the ingredients, often in bold. This can help you to quickly identify a food that is unsafe.
I find it easiest to scan a label of an allergy statement first. If wheat is there, I put the item back. If not, then I read through the ingredients looking for wheat, rye, barley, oats, or malt. If none of those items are present, the food is likely gluten free.
Statements about cross contamination are sometimes found on labels also. I will talk about that tomorrow.
Shelley Case is giving away a copy of her book Gluten-Free Diet: A Comprehensive Resource Guide. The title is an appropriate description. This book would be useful to anyone on a gluten-free diet.
- This giveaway is limited to U.S. residents 18 and older.
- You are allowed one entry per “10 Days of Gluten Free” blog post for a total of 10 entries on this blog.
- Enter by leaving a comment on this post (and other 10 Days of GF posts)
- The giveaway begins May 7, 2012 and ends at 11:59 pm eastern time on May 18, 2012.
No purchase is necessary. Odds of winning are based on the number of entries. The winner will be randomly chosen and will be contacted by email. The winner will have 48 hours to respond. If the winner does not respond, a new winner will be randomly chosen.
10 Days of Gluten Free Continues:
These bloggers have great tips and ideas to share with you. Please stop by and remember to enter the giveaways.
- Resources – Wendy @ Celiacs in the House
- Traveling – Karen @ Gluten-Free Travel Blog
- Eating Out – Heather @ Gluten-Free Cat
- Frugal Tips – Janelle @ Gluten Freely Frugal
- Cooking – Carrie @ Ginger Lemon Girl
- Baking – Jules @ Jules Gluten Free
- Kids – Lynn @ Lynn’s Recipe Adventures
- Lunch Boxes – Tessa @ Tessa the Domestic Diva
- Shopping – Laura @ Gluten Free Pantry