Gluten-free diets have become increasingly popular in recent years, with more and more people choosing to eliminate gluten from their diets for various reasons. Whether you have celiac disease, gluten intolerance, or simply want to try a gluten-free lifestyle, it is important to know how to read and understand gluten-free food labels. In this blog, we will discuss the key things to look for when reading gluten-free food labels to ensure that you are making informed and safe food choices.
1. Look for the "gluten-free" label
The first and most obvious thing to look for on a food label is the "gluten-free" label. This label indicates that the product has been tested and certified to contain less than 20 parts per million (ppm) of gluten, which is the maximum amount allowed in gluten-free products. This label is regulated by the Food and Drug Administration (FDA) and is the most reliable way to ensure that a product is truly gluten-free.
2. Check the ingredients list
Even if a product has a "gluten-free" label, it is still important to check the ingredients list. Look for any ingredients that may contain gluten, such as wheat, barley, rye, or oats. Keep in mind that oats are naturally gluten-free, but they can be cross-contaminated with gluten during processing. If you see any of these ingredients listed, the product is not safe for a gluten-free diet.
3. Be aware of hidden sources of gluten
Gluten can also hide in other ingredients, such as modified food starch, maltodextrin, and hydrolyzed vegetable protein. These ingredients can be derived from gluten-containing grains, so it is important to contact the manufacturer to confirm if they are gluten-free. Additionally, be cautious of products that are not labeled as gluten-free but may contain gluten due to cross-contamination during production.
4. Look for allergen warnings
Many food labels will have allergen warnings, such as "contains wheat" or "may contain traces of wheat." These warnings are important to pay attention to, as they indicate that the product may contain gluten or have been produced in a facility that also processes gluten-containing products. If you have celiac disease or a severe gluten intolerance, it is best to avoid these products.
5. Understand the difference between "gluten-free" and "wheat-free"
It is important to note that "gluten-free" and "wheat-free" are not the same thing. While gluten is found in wheat, it is also found in other grains such as barley and rye. A product labeled as "wheat-free" may still contain gluten from these other grains. Always look for the "gluten-free" label to ensure that a product is safe for a gluten-free diet.
6. Be cautious of processed foods
Processed foods, such as packaged snacks and frozen meals, often contain hidden sources of gluten. These products may also have long ingredient lists, making it more difficult to determine if they are gluten-free. It is best to stick to whole, unprocessed foods as much as possible when following a gluten-free diet.
7. Use reliable resources
If you are unsure about a product's gluten-free status, there are many resources available to help you. The Celiac Disease Foundation and the Gluten Intolerance Group both have databases of certified gluten-free products. You can also contact the manufacturer directly to inquire about their gluten-free processes.
In conclusion, reading and understanding gluten-free food labels is crucial for those following a gluten-free diet. Always look for the "gluten-free" label, check the ingredients list for any potential sources of gluten, and be aware of hidden sources of gluten. By following these tips and using reliable resources, you can make informed and safe food choices for your gluten-free lifestyle.
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