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A Side of Science: Making Connections ~ Celiac Disease and Type 1 Diabetes

Thu, 17 May 2012 15:51:17 -0500

For those of us with Celiac disease (CD) or other condition that makes living gluten free a medical necessity, May is an important month for Celiac Disease Awareness.

That’s why my “A Side of Science” articles for the entire month focus on health issues directly related to CD.

So far, we’ve discussed Undiagnosed CD and Infertility, Autoimmune Thyroid Disease and CD, and this week, we explore the connection between Type 1 Diabetes and CD.

Individuals with CD are more likely to have other autoimmune disorders than the general population. For example, 5-10% of those with CD also have Type 1 diabetes.

Even if you do not have diabetes, this is important information. Chances are you know a diabetic. If you do, be the BEST kind of friend and share this information with them, especially if they have symptoms of Celiac disease or unresolved health issues. You may help someone progress along the path to optimal health by doing so.

Before we dive in to look at the CD-Type 1 Diabetes connection, let’s first understand exactly what diabetes is. We’ll focus on Type 1 diabetes, the type associated with CD. Next, we’ll expose a few not-so-sweet myths about diabetes and check out the facts science has for us. Finally, we’ll talk about a few challenges faced by diabetics when they first go gluten free.

Let’s dig in!

What is Diabetes?

Diabetes affects nearly 26 million individuals in the US. Formally known as Diabetes mellitus, diabetes refers to a group of diseases resulting in high blood sugar.

{blood sugar ~ glucose, the body’s primary source of energy, in the blood}

Even though we like to keep it simple, we need a little more information than just “high blood sugar” to have a solid understanding of diabetes. Let’s look at how the body’s systems work together to regulate our blood sugar. Then, we’ll see what happens when things don’t work exactly as they should.

When we eat, food is broken down into glucose, the main source of energy for our cells. Some glucose travels from the intestines directly into the blood.

This causes the pancreas to produce insulin. Insulin signals cells in the body to allow glucose in for immediate use as energy, or to be stored for later.

{pancreas ~ a digestive organ that is part of the endocrine system; read about the endocrine system here.}

{insulin ~ a hormone produced by beta cells in the pancreas; it is responsible for regulating the breakdown of carbohydrates and fats in the body and converting them into energy.}

Glucose not immediately needed for energy is stored as glycogen. This is important because excess glucose in the blood stream is toxic to our system. It can cause damage to many body systems and organs like our cardiovascular system and kidneys, and can even lead to blindness.

{glycogen ~ the main way our bodies store excess glucose; glycogen is stored in liver, muscle, and fat cells in the body to be used later as energy.}

Too little glucose in the blood for our cells to use as energy is not good, either. There must be balance.

To achieve this balance, when the amount of glucose in the blood (blood sugar) drops below a certain level, our bodies convert stored glycogen back to glucose and send it into the blood stream to be used as energy.

Insulin is necessary for this to occur. Without it, glucose cannot enter the cells in our body or be converted to, and stored as, glycogen for later use.

It is when insulin levels in the body are out of control that diabetes results.

There are three types of diabetes: Type 1, Type 2, and Gestational diabetes.

In Type 1 diabetes, the form associated with CD, the cells in the pancreas responsible for producing insulin are destroyed by the body and do not produce insulin. Individuals with this form of diabetes must take insulin injections to keep their blood glucose levels regulated. This type of diabetes is sometimes called “Juvenile diabetes” because it is diagnosed most often in children and younger individuals.

The type of diabetes associated with adults (“Adult Onset diabetes”) is Type 2 diabetes. Individuals with Type 2 produce insulin, but it is either not enough to carry out the necessary functions detailed above, or the body does not respond properly to insulin.

The third type of diabetes is Gestational diabetes. This condition occurs in a small percentage of pregnant women and typically goes away after pregnancy. There is an increased risk for Type 2 diabetes later in life for a woman who has gestational diabetes.

Now that we have a general understanding of what diabetes is, let’s look at the connection between Type 1 Diabetes and CD.

The Connection between Celiac Disease and Type 1 Diabetes

Like CD, Type 1 diabetes is an autoimmune disorder. This means the body attacks its own tissues. In the case of CD, the body attacks the small intestine when gluten is consumed. In Type 1 diabetes, the beta cells of the pancreas are attacked, leading to an inability to produce the insulin necessary to regulate blood sugar levels. (Why this occurs in Type 1 diabetes is not fully understood.)

There’s more shared between these two diseases...Consider the body as a complex machine with many interconnected parts. This is exactly how our bodies function, so it makes sense when researchers tell us the pancreas and the small intestines - two digestive structures – are closely related. In fact, the pancreas and small intestine share immune system connections called lymph nodes.

{lymph nodes ~ part of the immune system found throughout the body, including in the gastrointestinal region, that act as filtering stations, removing toxins and excess fluids from the body.}

Because of this connection, when an environmental factor, like gluten entering the body, activates lymph nodes in the gut, the body’s immune system attacks cells in the small intestine. Research shows cells in the pancreas can come under attack, too.

Perhaps the strongest connection between CD and Type 1 diabetes is the genetic link. Both diseases also associated with Human Leukocyte Antigen (HLA) class II genes. In the most basic terms, the HLA system helps our bodies’ cells recognize friend or foe. Nearly all our cells contain certain proteins called HLA “markers”. Our immune system uses these protein markers to determine which cells belong in our body and which ones do not. When a foreign substance is detected by the HLA system, the immune system goes to work to rid the body of the invader. Specific HLA II genes are shared by CD and Type 1 diabetes and can indicate a predisposition for having one or both of these disorders.

There is also a strong genetic tie between CD and Type 1 diabetes in non-HLA genes. A prominent study released in 2008 in the New England Journal of Medicine revealed an overwhelming number of genetic risk factors shared by CD and Type 1 diabetes.

While more and ongoing research is needed, science clearly demonstrates a strong connection between these two autoimmune diseases.

Let's take a look at some misconceptions about diabetes and the facts to correct them...

Not So Sweet Myths about Diabetes

Myth:
Sugar causes diabetes.

Fact:
Sugar is not related to the cause of Type 1 diabetes. Instead, scientists believe genetic and environmental factors are the cause of this disease.

The greatest risk factor for developing Type 2 diabetes is being overweight.

The myth that sugar causes diabetes comes from the idea that eating excess sugar increases levels of blood sugar.

Even though research shows different types of carbohydrates have different affects on glucose levels in the blood, it is the total carbohydrates eaten, not the type. This means sugar is not off limits, but can be incorporated into the diet in small amounts. Doctors specializing in diabetes suggest planning ahead for a sugary treat by making a trade-off and reducing the total carbohydrates consumed from other foods.

Myth:
Only kids get Type 1 diabetes.

Fact:
Individuals may develop Type 1 diabetes at any age. This form of diabetes is most often diagnosed in children or young adults, therefore is sometimes called “juvenile diabetes".

Myth:
People with diabetes should refrain from athletics.

Fact:
Although physical activity is important for all of us, individuals with diabetes should be especially diligent about staying active and getting enough exercise. A regular fitness program is a key part of keeping blood sugar regulated.

Myth:
Insulin injections or tablets will cure diabetes.

Fact:
Individuals with Type 1 diabetes must take insulin to stay alive; however, there is no cure for diabetes. Just like those with CD must remain on a strictly gluten free diet, individuals with Type 1 diabetes must be diligent about monitoring what they eat and taking their insulin to maintain their health.

Type 1 Diabetes on a Gluten Free Diet

Having Type 1 diabetes and CD (or being on a gluten free diet for another reason) can pose unique challenges when managing both diseases through diet.

A good way to begin is by eating whole foods (lean proteins, fresh fruits and veggies, and gluten free grains) which are generally healthy food choices for both diseases.

For a Type 1 diabetic who is newly diagnosed with CD, dietary changes can be significant. Gluten free foods have a different carbohydrate, fat, and protein makeup than gluten-filled foods. This can cause some diabetics' insulin needs to change. Until your new diet is under control, be extra-cautious about monitoring blood sugar levels.

The frequent use of rice flours and rice products in gluten free foods like crackers, cookies, and pastas can cause a spike in blood sugars. Be careful to monitor carbohydrate intake and read labels carefully!

In addition to the carbohydrate differences in gluten-free food, blood sugar is also affected as the intestine heals itself and more nutrients are absorbed into the body.

If you have Type 1 diabetes and are just embarking on a gluten free diet, be sure to make good use of all the resources I have here for you!

All May long I'll have useful information on Celiac disease as well as all-new grain free recipes! Don't forget to check out my gluten free recipes, too! Click here to see all of the recipes I have for you! Living gluten free tastes great... you'll see!

My mission here at GlutenFreeGigi.com is to share my experience and knowledge to make gluten free living simple, affordable, and nutritious for everyone!

I work to provide you with the best, most unbiased, fact-based, research-backed, useful source of information I can for your gluten free diet!

I want to help because I understand how challenging it can be!

Click here to learn more about who I am and my gluten free story.

Don't forget to click here to SIGN UP for my FREE E-LETTER too! You'll receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles!

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Join me May 23 or 24 for this one-and-only opportunity to get the most comprehensive information available on children with foods allergies! Useful info and guides, new recipes, and so much more!

Click here to save your spot and I'll see you then!

~g~

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Don't Take My Word for It... Check My Sources!

American Diabetes Association

Shared and Distinct Genetic Variants in Type 1 Diabetes and Celiac Disease. New England Journal of Medicine, 2008.

Juvenile Diabetes Research Foundation

A Gluten Free Gigi How-To: Gluten Free Grain Free Flatbread Two Ways!

Tue, 15 May 2012 14:07:02 -0500

Sweet or Savory... Grain Free Flatbread is delish!

It is such a blast sharing these all-new, awesome grain free recipes with you this month! I love hearing you’re making and enjoying these tasty treats right along with me.

Check out this recent email from Alexa, a subscriber from Rhode Island:

“Gigi, Thank you so much for the Grain Free Chocolate Covered Sunbutter Bites recipe! I took your advice and made them for my mom for Mother’s Day! I put them in a candy box in individual white paper candy cups and tied them up with a giant pink bow. Mom loved them!! She is new to the world of food allergies (her allergies are eggs, peanuts, and wheat) and has been a little depressed over not being able to eat some of her favorite candies. She is also sensitive to rice and rice products like rice flour, rice syrup, and rice milk, so that rules out a lot of pre-packaged gluten free foods. That’s why when I saw this recipe I knew I had to try it for her. She absolutely loved them and now you have a new fan (she subscribed to your site and YouTube channel, too). Thank you so much for sharing this recipe. I know I’ll make them again and again.”

So, don’t take my word for it, take Alexa’s (and her moms!). My Grain Free Chocolate Covered Sunbutter Bites are superb! If you haven’t already, be sure to whip up a batch soon. I know you’ll love them as much as Alexa and her mom do.

Thank you, Alexa, for your email. It’s inspiring to hear how something as simple as a recipe can make such a difference. Those of us living with multiple food allergies and intolerances know exactly how overwhelming, and yes, even depressing at times, navigating mealtimes can be. Food is at the core of every culture. It defines special occasions and holidays, holds memories of our childhood, and is necessary for life.

That’s why I love demystifying and simplifying gluten free (and other “free”) baking and cooking. Gaining confidence in the kitchen truly makes the difference between “just eating what we can” and really enjoying the foods we love.

This week’s recipe is definitely one for the “Foods We Love” file! I’m thrilled to show you Grain Free Flatbread is possible and delish!

I’m not talking about a dense, egg-y tasting, excuse for flatbread, either. My Grain Free Flatbread is light, airy, and bread-like! This is a versatile recipe, too! Form the dough rounds thicker for sandwich rolls you can slice in half, or thinner for tender, bendable wraps to fill with your favorite meats and/or veggies. You can also make this flatbread sweet or savory (more on this in the recipe!). No matter how you decide to make your flatbread, I know you’ll love this recipe! Let’s get in the kitchen!

Not only do we have a new recipe this week, we’ve got two new ingredients in our list... Amaranth flour and instant potato flakes. Let’s start with these before we get to our recipe.

We’ve talked about amaranth before, but you haven’t seen me use amaranth flour until now. In my home kitchen, I use it to give a rich flavor and a complete protein boost to baked goods.

Remember, the Whole Grains Council is highlighting amaranth as the “grain of the month” for May (perfect for Celiac Awareness Month!). If you’re curious about this gluten free nutrient powerhouse and how to incorporate it into your gluten free diet, check out my recent article and recipes here!

Can’t find amaranth flour already ground where you are? You can still enjoy this recipe! Here’s how:

Gluten Free Gigi Tip! ~ Make Your Own Amaranth Flour
Grind your own by using amaranth seeds and milling them in a grain mill, food processor, or blender on the highest speed until you achieve a flour-like consistency and texture. I use my Blendtec blender. (Have you met Red Hot Momma yet?)

That’s all there is to it, and that’s how I make all my amaranth flour. It’s simple, affordable, and nutritious!

1 cup of amaranth yields approximately 1 1/2 cups of flour.

Store extra flour in an airtight container in the refrigerator for up to 1 month. I like using glass Mason jars for storing my amaranth flour.

You won’t have any trouble locating our next new ingredient, instant potato flakes. This may seem like an odd addition to flatbread, but potato flakes are actually a great grain free ingredient when making breads. I often substitute them for up to 25% the flour called for in bread recipes to enhance the texture and flavor of certain breads. Several brands of gluten free potato flakes are available in most supermarkets; just be sure to read the labels carefully when shopping.

Now that we know all about our new ingredients, let’s get ready to make a big batch of the best Grain Free Flatbread we’ve ever tasted!

Before mixing our dough, I have some important tips and prep ideas to make the process as simple as can be:

Gluten Free Gigi Tip! ~ Eggs Should Be at Room Temperature for Baking
Eggs serve many functions in baking. For example, they add flavor, color, structure (from the protein in the white), fat (from the yolk), and contribute to the liquid portion of a recipe.

Two of the most important functions of eggs in baked goods are as binders or leavening agents. When eggs are only needed as a binder (in a recipe like my sunbutter cutout cookies) it is fine to use them straight from the fridge. But when we need the benefit of eggs as a leavener (like in this week's recipe for Grain Free Flatbread), they need to be room temperature. That’s because we get more volume out of them when beaten into the batter if they are warm.

{binder ~ helps ingredients stay together, or emulsify, to give baked goods a smoother, more uniform texture.}

{leavening agent ~ helps baked goods rise, giving them a light and fluffy texture.}

To get eggs up to temperature before baking, allow them to sit at room temperature for about 30 minutes prior to cracking them and adding them to your recipe.

So, what if you didn’t set them out at room temperature for half an hour and you’re all set to bake? Don’t worry... use this quick trick! Place cold eggs in a bowl of warm water for 10-15 minutes. Make sure the eggs are completely covered. You may want to change the water about half way through the soaking time since the cold eggs will bring down the water’s temperature.

Now on to our prep tips for keeping this recipe streamlined and simple!

Gluten Free Gigi Tip! ~ Prep Ideas to Make this Recipe Super-Simple to Make!
Have these items ready before you mix the dough:

·      Large cookie sheet lined with foil
·      Additional piece of foil (same size as the one you use to line the cookie sheet)
·      Wax paper to cover work surface (for working with dough)
·      Additional tapioca flour or potato starch for dusting work surface and hands (either will work)
·      1-ounce scoop or similar for forming uniform bundles of dough
·      Medium skillet
·      Oil (any type you like; I use canola) and pastry brush
·      Candy thermometer, optional (for measuring milk temperature)

Once we’re all set up, it’s time to make the dough...

Gluten Free Grain Free Flatbread – Two Ways: Savory or Sweet
Dairy Free, Soy Free, Nut Free

This recipe is versatile enough to use as a savory flatbread with dinner or as an afternoon sweet treat!

*For savory flatbread, add 1 to 2 teaspoons of your favorite dried or fresh herbs to the dry ingredients below. For example, dill, chives, oregano, caraway seeds, Italian herbs, Herbes de Provence, or red pepper flakes. The options are endless!

*For sweet flatbread, make the recipe as written, OR you may add 1 teaspoon of cinnamon and 2 additional Tablespoons of sugar to the dry ingredients below, if you like. Prior to cooking the flatbread in the skillet, prepare a shallow bowl of cinnamon sugar (I use 2 teaspoons cinnamon and a heaping 1/4 cup granulated sugar) for dipping the hot flatbreads in after they come out of the skillet.

1/2 cup Amaranth flour
1/2 cup instant mashed potato flakes
3/4 cup Potato starch
1/2 cup Tapioca starch
2 Tablespoons sugar (*optional 2 additional Tablespoons if making sweet flatbread)
2 1/2 teaspoons yeast
1/2 teaspoon salt

*OPTIONAL:
1 teaspoon cinnamon if making sweet flatbread OR 1-2 teaspoons fresh or dried herbs for savory flatbread

1/2 cup coconut milk, heated between 105-110F (this is where the candy thermometer may come in handy)
2 eggs at room temperature, lightly beaten
2 Tablespoons oil (I use canola for sweet flatbread and olive oil for savory flatbread.)

Heat coconut milk over medium-low heat, carefully monitoring temperature, while mixing dry ingredients.

Whisk the dry ingredients together in a large mixing bowl until the mixture is uniform and there are no lumps (potato starch tends to clump).

Add milk, eggs, and oil to the dry ingredients. Stir until the dough comes together. Cover with plastic wrap and place in a warm, draft-free area for 25-30 minutes to rise. More than 30 minutes rising time will negatively affect the finished flatbreads, so be sure to set a timer!

Cover your work surface with wax paper. Lightly dust the wax paper (and your hands) with tapioca flour.

Using a 1-ounce scoop dipped in tapioca flour, scoop up rounds of dough and place them on the wax paper until all the dough is used.

Turn on your oven to 275F (It’s not a typo... I really mean 275F.).

Heat the skillet over medium-high heat.

While the oven and skillet warm up, gently pat the dough rounds into discs. You can make these as thick or thin as you like, but remember, thicker flatbreads will need a little more cooking time and thinner flatbreads will need a little less. Be sure to monitor them during cooking.

When all the dough rounds are ready to cook, brush the hot skillet lightly with oil. Place in a few flatbreads (how many will depend on the size of your skillet, but leave an inch or two between them while they are cooking). Cook flatbreads for 2-3 minutes, brush the uncooked tops very lightly with oil using your pastry brush, then flip and cook 2-3 minutes more.

*If you are making sweet flatbreads, when you remove them from the skillet is the time to dip them in the cinnamon sugar, then place them on the prepared foil-lined pan.

Remove cooked flatbreads to the prepared foil-lined pan and tent with foil until you have cooked all the dough rounds.

Once all the flatbreads are cooked and placed on the prepared pan, cover the pan with the additional piece of foil. Place in the oven for 5 minutes. This will allow the center of the flatbreads to steam and finish cooking.

Carefully remove the pan from the oven after 5 minutes. Uncover and transfer to a serving dish. Enjoy!

To see exactly how the dough looks after rising, how to shape and cook the flatbreads, and what the finished product looks like, be sure to watch my short how-to video!

Be sure to stick around all May long for more grain free recipes! Click here to see all of the recipes I have for you! Living gluten free tastes great... you'll see!

My mission here at GlutenFreeGigi.com is to share my experience and knowledge to make gluten free living simple, affordable, and nutritious for everyone!

I work to provide you with the best, most unbiased, fact-based, research-backed, useful source of information I can for your gluten free diet!

I want to help because I understand how challenging it can be!

Click here to learn more about who I am and my gluten free story.

Don't forget to click here to SIGN UP for my FREE E-LETTER too! You'll receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles!

Don't Miss It!!

~g~

A Side of Science: Celiac Disease and Autoimmune Thyroid Disease

Thu, 10 May 2012 19:26:27 -0500

May is turning out to be an amazing Celiac Awareness Month!

I’m finding all sorts of interesting information on the web, and hearing inspiring stories from many of you about how going gluten free transformed your health... just like it did mine! Several of us use the word “miracle” to describe the turnaround in our health after eliminating gluten from our diets.

Let’s do our part to encourage similar miracles for others by continuing to promote and share science-backed, unbiased information about living with Celiac disease (CD) and Gluten Sensitivity all May long!

The more we spread the word, the more people we educate about CD and living gluten free. That is how lives are changed.

To help do my part, every Thursday in May, my “A Side of Science” articles will focus directly on CD and related health issues. My goal is to raise as much awareness as possible this month by providing immediately useful information to enhance wellness in the Gluten Free Community. Please remember to spread the word and share these articles so others can learn with us.

Last week, we kicked off our series by discussing Undiagnosed Celiac Disease and Infertility. If you missed that one, it’s a terrific read with valuable insight and a hopeful outlook for infertile couples!

This week, we’re turning our attention to thyroid disease. I receive more questions on this topic than any other when it comes to diseases related to CD. Here’s why...

Individuals with autoimmune thyroid disease (either Hashimoto’s disease or Grave’s disease – more on these in a moment) have a greater chance of testing positive for CD.

Research shows as many as 5% of individuals with autoimmune thyroid disease may also have CD. That’s a significant number worth talking about!

To gain an understanding of the CD-Autoimmune Thyroid Disease connection, let’s take an in-depth look at the thyroid and its function in our bodies (We get interactive in this section!). Then let’s touch on symptoms and diagnosis of autoimmune thyroid diseases and their connection to CD. Finally, to tie it all together, let’s find out what science has to say about how a gluten free diet affects autoimmune thyroid disease.

That’s a lot of useful info, so let’s dig in!

The Thyroid and Its Function

Near the Adam’s apple area of the neck, wrapped around the windpipe, the thyroid gland releases hormones to keep our metabolism in check.

{metabolism ~ a complex series of chemical reactions, involving hormones and enzymes, that control the production and use of energy in the body; metabolism also determines the rate at which energy is used. That’s why it comes up so often in discussions about weight gain/loss.}

Now, if it understanding the thyroid and how it works were only that simple.

As with most body systems, the metabolic process is complex. So complex, in fact, the intricate (and important!) details of how our thyroid functions as part of the body’s systems are sometimes left out of these explanations unless you’re reading a medical article.

I know you want the whole story without having to read a (sometimes boring) complicated medical article. I love reading the research, and won’t give you anything less than the complete fact-based story. That means to understand how the thyroid works in our bodies, we need to talk a bit about the endocrine system. Don’t worry... I’m keeping it as simple as possible, and even throwing in a little interactive fun!

{endocrine system ~ the system of glands in our bodies that release hormones into the blood; the glands of the endocrine system are: the hypothalamus, the thyroid, the pituitary, and the pineal.}

First, let’s see where everything’s located, then we’ll find out what each part does!

Location, location, location!
We already know where the thyroid is, so step into the brain with me for a ballpark idea of where our hypothalamus hangs out. After that, we’ll venture just outside the brain to “see” our pituitary gland. Once we locate these important endocrine structures, we’ll see how they work together for optimal thyroid function.

Ready to participate for some interactive science fun?!

Place your index finger at the base of your skull (nape of your neck). Now, slide your finger around to the right, keeping it at the level of the nape of your neck. You’ll be nearly in line with (or just below) the center of your ear. Stop when you reach the area just in front of your ear.

Imagine going from that point to the center of the brain. If we could do that, we would see a small structure, about the size of a whole almond. That’s the hypothalamus.

Now, hold that visual. Imagine a pea-sized structure sitting just beneath the hypothalamus in a teeny-tiny cave made of thin bone...that’s the pituitary gland. (The pituitary is not actually a part of the brain, but instead, an extension of the hypothalamus.)

Now that we know where they are, let’s look at what they do...

Function, function, function!
You know the thyroid produces several hormones. Two of these, T3 and T4, are vital to getting oxygen into our cells, helping cells produce energy, and telling cells how much energy to use (that’s the metabolism connection).

If these thyroid hormone levels in our blood are too high or too low, the pituitary gland gets involved by producing Thyroid Stimulating Hormone (TSH), a type of chemical messenger that signals the thyroid to adjust levels of T3 or T4.

If the pituitary regulates the thyroid, then what regulates the pituitary? You guessed it...the hypothalamus!

The hypothalamus is a small, powerful structure that acts like a mini control center for our endocrine system, signaling various glands in the body to produce (or stop producing) certain hormones.

The hypothalamus releases a hormone called Thyrotropin-Releasing Hormone (TRH), which tells the pituitary gland to release TSH when needed.

The connection between thyroid, pituitary, and hypothalamus is a type of feedback loop that keeps thyroid hormone levels in our system balanced.

Sometimes, though, things go awry and balance is lost. That can lead to thyroid disease. Let's look at two autoimmune thyroid diseases that share a connection with CD.

Autoimmune Thyroid Diseases:
Hashimoto's Disease and Grave's Disease

There are several different thyroid disorders. We'll focus on two that are autoimmune disorders associated with CD. The most common of all thyroid diseases is Hashimoto’s disease.

Hashimoto’s is characterized by an enlarged thyroid gland that does not produce enough thyroid hormones (referred to as hypothyroidism). This slows the body’s use of energy.

Some symptoms of Hashimoto’s are:
·      Fatigue
·      Cold sensitivity
·      High cholesterol levels
·      Weight gain
·      Sore muscles and joints
·      Muscle weakness
·      Pale, dry, or puffy skin
·      Constipation
·      Depression

The other thyroid disease caused by an immune system response is Grave’s disease. It is the most common form of hyperthyroidism. In Grave’s disease, antibodies attack the thyroid gland just like in Hashimoto’s, but instead of slowed thyroid hormone production, there is an increase in thyroid hormone production. This causes the body to use energy faster than it should.

Some symptoms of Grave’s disease are:
·      Fatigue
·      Overheating/profuse sweating
·      Irritability
·      Weight loss
·      Bulging eyes
·      Muscle weakness
·      Rapid heartbeat
·      Diarrhea
·      Depression

If you experience symptoms of either of these diseases, a discussion with your doctor may be in order, especially if you already have another autoimmune disease like CD or suspect you may have CD.

If your doctor believes you may have thyroid disease, blood tests can determine the levels of thyroid hormone in your blood and detect abnormal antibodies in your blood.

{antibodies ~ proteins the body's immune system produce when harmful substances are detected in the body; sometimes, our bodies mistakenly recognize our own healthy tissues as harmful and produce antibodies against those tissues.}

In autoimmune thyroid disease, the immune system incorrectly identifies the thyroid gland as harmful and creates antibodies against it. Why this happens is not entirely understood. Some researchers believe a virus or bacteria lead to this autoimmune response. Others think a genetic disturbance is the cause. What is known is many patients with autoimmune thyroid disease also have CD. Let’s take a look at that connection...

Making Connections:
Celiac Disease and Autoimmune Thyroid Disease

It’s not surprising there’s a connection between CD and autoimmune thyroid disease. Both are disorders of the immune system. Medical research shows individuals with an immune disorder, like CD, are more likely to develop another disorder of the immune system.

In fact, undiagnosed CD may be a major factor in setting off an underlying autoimmune disease like Hashimoto’s or Grave’s disease.

Some researchers suggest individuals testing positive for autoimmune thyroid disease also be tested for CD. If CD is diagnosed and treated (with a gluten free diet) in those with thyroid disease, additional autoimmune diseases may be prevented.

Some individuals also believe a gluten free diet is the "best medicine" for those with autoimmune thyroid disease. Let's see what the research reveals...

The Gluten Free Diet and Autoimmune Thyroid Disease

Some evidence suggests a gluten free diet may be helpful to individuals with autoimmune thyroid disease. For example, individuals with CD and increased levels of thyroid antibodies (not yet elevated enough for an official diagnosis of full-blown thyroid disease, but certainly on the path to it) experienced a decrease in thyroid antibodies in about 6 months after going on a strict gluten free diet.

Another (similar) study showed thyroid antibody levels were completely normal after 2 years on a gluten free diet.

One small study of children with CD found Thyroid Stimulating Hormone (TSH) levels were elevated in 11 of 15 participants. After approximately one year on a gluten free diet, TSH levels were normal in all the children.

While studies like these are encouraging and provide hope to those living with autoimmune thyroid disease, they are small, which means it is difficult to apply findings to the general population.

There are also similar studies where no significant changes in thyroid antibody levels were detected after patients went on a gluten free diet.

Unfortunately, the research is split. BUT...It is worth noting, much anecdotal evidence exists that suggests some individuals feel their symptoms of fatigue, muscle and joint pain, and gastrointestinal upset were greatly reduced after going gluten free.

There are even patients with Hashimoto's disease who report being able to reduce the amount of synthetic thyroid hormone they take after going gluten free.

So, with different studies giving us different results, what's the bottom line?

Choosing a gluten free diet is a personal choice. There’s no harm in going gluten free as long as you keep it healthy and make sure you’re getting plenty of nutrients your body needs. You just never know... what has worked for many others may work for you, too!

Keep in mind, if you do have thyroid disease, some foods are considered harmful to thyroid function. Always ask your doctor about the foods you add to or eliminate from your diet first! Here's a partial list of...

Potential Foods to Avoid if You Have Thyroid Disease:
Cruciferous vegetables (like cabbage, cauliflower, broccoli, Brussels sprouts)
Dark leafy greens (like spinach, mustard greens)
Any foods high in saturated fat (like fried foods, organ meats, fatty meats, etc.)
Soy (like soy sauce, tofu, soybeans, miso, tempeh, soy-based vegetarian foods)
Highly refined carbohydrates (like white rice, starches, processed foods)
Foods with high sugar content (like processed foods, soft drinks, syrups, jellies/jams, cakes, pies, cookies)

If you do decide changing your diet may be part of your solution, remember, I'm here to help!

I've got my popular weekly "A Side of Science" column and archives for you covering all aspects of nutrition and diet... keeping it simple, affordable, and nutritious for everyone! And... don't forget to join me in the kitchen and try some of my gluten free recipes!

I want to help because I understand how challenging it can be! I work each week to provide you with the best, most unbiased, fact-based, research-backed, useful source of information I can for your gluten free diet!

Click here to learn more about who I am and my gluten free story.

Don't forget to click here to SIGN UP for my FREE E-LETTER too! You'll receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles!

Living gluten free tastes great... you'll see! Just click here to see all of the recipes I have for you!

And this month we're having fun with GRAIN FREE RECIPES! All during May I'll be sharing more grain free recipes to add to your gluten free recipe file. Don't miss this month of ALL NEW exciting dishes!

So far, we've enjoyed my Grain Free Gluten Free "Pot" Brownies and my Grain Free Gluten Free Chocolate Covered Sunbutter Bites!

Know what else you'll enjoy??

My May Webinar: "Your Child and Food Allergies: Unique and Extensive Information That Could Keep Your Child Out of Harm's Way!"

Join me May 23 or 24 for this one-and-only opportunity to get the most comprehensive information available on children with foods allergies!

Click here to save your spot and I'll see you then!

~g~

Don't Take My Word for It... Check My Sources!

University of Maryland Medical Center

Mayo Clinic

Fasano A. et al. (2003). Prevalence of celiac disease in at-risk and not-at-risk groups in the United States. Archives of Internal Medicine, 163(3):286-292.

Duntas L. (2009). Does celiac disease trigger autoimmune thyroiditis? Nature Reviews Endocrinology, 5(4):190-191.

A Gluten Free Gigi How: Grain Free Gluten Free (Oven Free!) Chocolate Covered Sunbutter Bites

Tue, 08 May 2012 14:23:56 -0500

Free from: gluten, grain, dairy, eggs, soy, & nuts!

All May long, we’re going "against the grain" to gain insight into how simple grain free baking can be!

Last week, we satisfied our munchies with my amazingly simple and delish Grain Free Gluten Free "Pot" Brownies. This week I have another sweet treat to share just in time for Mother's Day!

My Chocolate Covered Grain Free Gluten Free (Oven Free!) Sunbutter Bites are special enough to fill a candy box tied up with a pretty bow for Mom to show her how much you care!

In fact, this recipe is so incredibly easy and FUN to make, you'll want to keep it near the front of your recipe box to use any time you want to share a sweet gift from your kitchen. (We don't even need to turn on the oven for these!!)

Of course, once you try one of these decadent little bites, you might just decide to double the recipe and make extras to nibble on for yourself (I know I do!).

And that's a-OK because these decadent candy bites are free of the most common "Big 8" food allergens as well as gluten free and grain free!! That means nearly everyone can enjoy them!

Now, let's get that recipe and get in the kitchen!

Go ahead... Indulge!

Grain Free Gluten Free Chocolate Covered Sunbutter Bites
Also dairy free, casein free, egg free, soy free, nut free

For the bites:
1/2 cup sunflower seed butter (You can use Sunbutter brand OR make your own... See my how-to instructions here!)
1/4 cup coconut flour (See my FAQ question #12 for more info.)
2 Tablespoon coconut milk (I use So Delicious original.)
2 Tablespoons pure maple syrup (Honey or agave nectar work, too!)
1/3 cup chocolate chips (I use Enjoy Life Foods mini chocolate chips. They are free from the "Big 8" food allergens and gluten free.)

For the coating:
Additional 1/2 to 3/4 cup chocolate chips for melting and coating sunbutter bites
1 teaspoon Earth Balance Soy Free Buttery Spread (or any variety of Earth Balance you like.)

Before you begin, line a cookie sheet with wax paper and set aside. This is where you will place the bites once they are shaped.

Make the bites...
Combine sunbutter, coconut flour, coconut milk, maple syrup, and chocolate chips. Stir until mixture is well-blended.

Use a 1-inch measuring spoon to scoop the mixture into small rounds. Place the rounds on the prepared wax paper lined cookie sheet.

Chill for at least 30 minutes (or as long as overnight).

Prepare the dipping chocolate while the bites are chilling.

This is a great time to check out my helpful how-to video (below) to see exactly how to melt the chocolate (and how it should look!) and how to dip the sunbutter bites.

Combine chocolate with Earth Balance. Microwave on high for about 20 seconds, then stir.

Microwave in 10-15 second increments until chocolate is melted and smooth. Stir after each heating. Only heat the chocolate until it is just melted. Do not overheat or the chocolate will dry out!

Dip the chilled sunbutter bites in the melted chocolate, turning to cover completely. Place the dipped sunbutter bites back onto the wax paper lined cookie sheet.

When all the bites are dipped, place the cookie sheet in the refrigerator to chill for about 30 minutes.

Store extras in the fridge in a covered container.

Makes about 2 doz. 1-inch balls.

Now, check out my short how-to video to see me make Grain Free Gluten Free (Oven Free!) Chocolate Covered Sunbutter Bites!

Don't forget to join me in the kitchen and try more of my gluten free recipes!

Click here to see all of the recipes I have for you! Living gluten free tastes great... you'll see!

My mission here at GlutenFreeGigi.com is to share my experience and knowledge to make gluten free living simple, affordable, and nutritious for everyone!

I work to provide you with the best, most unbiased, fact-based, research-backed, useful source of information I can for your gluten free diet!

I want to help because I understand how challenging it can be!

Click here to learn more about who I am and my gluten free story.

Don't forget to click here to SIGN UP for my FREE E-LETTER too! You'll receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles!

Be sure to keep checking in all month long! I'll be sharing more GRAIN FREE RECIPES to add to your gluten free recipe file. Don't miss this month of ALL NEW exciting dishes!

~g~

A Side of Science: Undiagnosed Celiac Disease and Infertility ~ Gluten May Be the Only Thing Standing between You and a Baby

Thu, 03 May 2012 12:11:59 -0500

Celebrating Celiac Awareness all May long!

Research shows between 4% and 8% of women with unexplained infertility can blame undiagnosed Celiac disease (CD) as the underlying cause.

With more than 300 symptoms associated with CD, it can be incredibly difficult to diagnose. That is especially true in the absence of the “typical” symptoms like bloating, diarrhea, and constipation.

The truth is CD affects every individual differently. Researchers and physicians are discovering those so-called typical symptoms are not so typical after all. For example, we now know the tell-tale signs of CD in many women can be reproductive challenges.

Increasingly, doctors are finding health issues like menstrual irregularity, early menopause, miscarriage, and even infertility are actually symptoms of undiagnosed CD in some female patients.

{Infertility ~ the inability to become pregnant for at least 12 consecutive months or the inability to carry a fetus to term.}

Women are not alone when it comes to CD and compromised reproductive health. Seemingly silent CD impacts the reproductive health in men, too!

Let’s check out what research tells us about how Celiac-related infertility occurs in women AND in men. Then, we’ll see what leading researchers and physicians say about possible outcomes after diagnosis with CD.

Trust me; you’ll want to keep reading because this is one story with a happy ending for infertile couples with CD!

How Celiac Disease Can Lead to Infertility in Women

Young women of childbearing age are the most common group diagnosed with CD. For many women, otherwise unexplained infertility is the only symptom of CDthat leads to diagnosis.

Scientists suspected a connection between infertility in women and CD as early as 1970. It was not until the mid-1990s that research using blood tests and small intestine biopsies confirmed CD in women with unexplained infertility.

Complications in pregnancy like miscarriage, low birth weight, and premature births are also associated with undiagnosed CD.

So, how can something as simple as eating gluten have such a severe impact on fertility in certain individuals?

Silent CD (no apparent symptoms) can go undetected for years. As the disease quietly progresses, it ravages the small intestine, leading to prolonged nutrient malabsorption. Over the long term, when nutrients from foods consumed aren’t absorbed to be used by the body, a number of health issues occur. Anemia is one of these.

{anemia ~ there are several types of anemia. The most prevalent type associated with CD is, in general, a condition that develops over time when the body lacks enough vitamins and minerals - like iron, vitamin B12, and folate - to generate healthy red blood cells. This causes a lack of oxygen in the blood.}

Anemia can wreak havoc on a woman’s reproductive system, leading to an erratic menstrual cycle, missed periods, and interrupted ovulation. All of these dramatically reduce the chances of conception. Without proper diagnosis and treatment for CD, the explanation of the infertility continues to be a mystery.

But, as I mentioned above, this severe impact on fertility is not limited to just women...

It’s a Man Thing, Too!
How Celiac Disease Can Impact Fertility in Men

Men, I’m not leaving you out! Although you may be cringing by now with all the reproductive girl talk, listen up because CD can also influence YOUR fertility!

That’s right! Undiagnosed CD can lead to some guy-specific problems you may never realize.

Several studies confirm significantly lower sperm count and misshapen or poorly functioning sperm in infertile men previously undiagnosed with CD. This means there is less opportunity for fertilization of the egg in conception.

Research on male infertility in conjunction with undiagnosed CD is limited, but one reliable study attributes fertility issues in this group of men to androgen insensitivity to the male hormone, testosterone.

{androgen insensitivity ~ cells in the body do not respond properly to androgens, specifically testosterone.}

When cells fail to respond to testosterone, sperm production and vitality are compromised. It is likely that poor nutrient absorption over a long period of time (during which CD is not suspected or diagnosed) could be the underlying cause of androgen insensitivity in men with CD.

What To Do if You Have Unexplained Infertility

For couples dealing with unexplained infertility or at-risk pregnancy, especially in the presence of other symptoms of CD, testing for CD may be worth suggesting to your doctor.

If you determine with your doctor that CD is the culprit, besides the enormous financial savings that will come with avoiding the medical testing and treatments associated with unexplained infertility, the BEST news is CD-related infertility is reversible!

Research indicates women and men with unexplained infertility related to CD showed a reversal of their infertility after adopting a gluten free diet. In most cases, the gluten free diet began several months prior to conception!

Remember, and this is critical... If you want to discuss this with your doctor, do NOT stop eating gluten before you do and CD testing begins. For accurate diagnosis of CD, you have to be consuming gluten.

Nevertheless, if infertility is on your mind I do encourage you to consider discussing CD with your doctor. There is enough legitimate research out there to warrant the conversation. It just may be what's causing you challenges and simply changing your diet may be your solution! If that's the case, remember, I'm here to help!

I've got my popular weekly "A Side of Science" column and archives for you covering all aspects of nutrition and diet... keeping it simple, affordable, and nutritious for everyone! And... don't forget to join me in the kitchen and try some of my gluten free recipes!

I want to help because I understand how challenging it can be! I work each week to provide you with the best, most unbiased, fact-based, research-backed, useful source of information I can for your gluten free diet!

Click here to learn more about who I am and my gluten free story.

Don't forget to click here to SIGN UP for my FREE E-LETTER too! You'll receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles!

Living gluten free tastes great... you'll see! Just click here to see all of the recipes I have for you!

And this month we're having fun with GRAIN FREE RECIPES! All during May I'll be sharing more grain free recipes to add to your gluten free recipe file. Don't miss this month of ALL NEW exciting dishes!

~g~

Don't Take My Word for It... Check My Sources!

Centers for Disease Control and Prevention
Mayo Clinic
National Heart, Lung, and Blood Institute

Shah, S and Leffler, D. (2010). Celiac Disease: An underappreciated issue in women's health. Women's Health, 6(5), 753-766.

Freeman, H.J. (2010). Reproductive changes associated with Celiac disease. World Journal of Gastroenterology, 16(46), 5810-5814.

A Gluten Free Gigi How-To: Gluten Free Grain Free “Pot” Brownies

Tue, 01 May 2012 11:57:20 -0500

Gluten Free Grain Free Brownies

Brace yourself for an action-packed, information-filled month here at GlutenFreeGigi.com!

I don’t think we’ve ever had so much fresh, exciting, new, and useful content packed into only a few short weeks!

Take a look what I’ve got in store for you... Be sure to mark these important dates on your calendar so you don’t miss a thing! Then we'll get to today’s stellar grain free recipe! (To learn more about grain free, don't miss the "A Side of Science" article I wrote discussing the topic here.)

Beginning today, and all month long on Tuesdays, we’re going "against the grain" to gain insight into how simple grain free baking can be! Don’t let anyone fool you into thinking you can’t have your favorite foods if grains are off the menu!

Overcomplicated recipes and long ingredients lists are not necessary when cooking grain free. We can enjoy all the foods we love - grain free! - using a few simple tips, tricks (and even some secrets!) I know. I’m going to share them with you this month... It's my May treat for you!

May is also Celiac Awareness Month. Every Thursday in May my “A Side of Science” articles will focus directly on some aspect of Celiac disease (CD). My goal is to raise as much awareness as possible this month by providing science-backed, unbiased information about living with CD you can immediately use to enhance your wellness.

In fact, I’d love it if you would join me in increasing CD awareness by sharing each “A Side of Science” post during the month of May on your Facebook page, via Twitter, or even on your own website if you have one. The more we spread the word, the more people we can educate about CD and living gluten free. That helps everyone, so let’s do it!!!

Also, mark your calendar for Food Allergy Awareness Week May 13-19. Many of you, like me, live with multiple food allergies, so again, let’s work together to share information and ideas about food allergy awareness, especially during this week.

Raising awareness is particularly critical for those of us with children on special diets due to a food allergy. I understand that because I live it every day in my own home with my own child.

On May 23rd and 24th I am personally presenting, as part of my ongoing monthly webinars, unique information in a comprehensive discussion on children with food allergies that could literally save your child’s life!

I’ll be sharing more details and registration information soon, but save those dates because this webinar is guaranteed to sell out early and it will not be offered again!

Now... on to this week's recipe!

I promised delish grain free dishes all May long and this first recipe will not disappoint. My Gluten Free Grain Free “Pot” Brownies take gluten free, grain fee eating to an all time high!

Even if you aren't grain free, trust me, you will want to keep this recipe handy! It is simply that good.

Simple, affordable, nutritious... That’s what you’ve come to expect from the recipes here. Today’s recipe is no different, except perhaps in the nutrition department. (And perhaps the name, but they really are made in a pot!)

These brownies have sugar and I’m making no apologies! This is dessert and I also wanted to create for us a recipe as close to a “mainstream” brownie recipe as possible. I can't wait for you to see these results!

And... If you’d like to try experimenting with an alternative sugar, I encourage you to do so. Feel free to share your results in the comments here. I’d love to hear your ideas!

My intention was to develop a simple little sweet, special, grain free chocolate "something" we can enjoy in moderation. A sweet treat to fit our balance idea!

Besides, I know you love dessert as much as I do and I didn’t think you’d mind some sugar. I also know you’re smart, health-conscious, and certainly aren't going to make these your entire meal!

Of course, if you do find temptation getting the better of you (these are some seriously intense, AWESOME, "my-daughter-can't-eat-just-one" brownies, so that could happen!), invite a few friends over to help gobble them up. Brownies are even better when shared with friends!

Gluten Free Grain Free "Pot" Brownies
Dairy Free, Soy Free, Nut Free

4 Tablespoons Earth Balance buttery spread (I use soy free.)
3/4 cup sugar
1/2 cup cocoa powder (I use Hershey’s Natural Cocoa.)
2 large eggs, room temperature
2 Tablespoon potato starch
2 Tablespoon tapioca starch
1 teaspoon vanilla extract (I use Rodelle alcohol-free vanilla extract. It is also gluten free.)

Preheat your oven to 350F. Lightly spray an 8x8-inch square baking dish with cooking spray or oil.

Before you begin mixing your ingredients, crack the eggs into a small bowl and set them aside. You’re going to want them ready to go when it’s time to add them to the recipe.

In a pot (otherwise known as a 2-quart saucepan, but saying "pot" is just so much more fun!)over medium-low heat, combine Earth Balance, sugar, and cocoa powder. Stir the mixture with a whisk to combine; it will be thick and lumpy... That’s OK!

Next, turn off the heat. With your whisk in hand (be ready!), pour the eggs into the pot with the cocoa mixture and immediately start whisking like mad (vigorously!). The mixture is warm and you don’t want to cook the eggs. (In case you’re wondering about tempering the eggs for this recipe, the truth is that would be difficult here because the cocoa mixture is so thick. Thankfully, it is not necessary for a terrific outcome with these brownies. My "speed & vigor" method also adds just a hint of risky excitement that keeps things lively in the kitchen! And, don’t worry, you really cannot mess this up. Besides, I've got the How-To video on YouTube (see below) to show you exactly how we do it at GlutenFreeGigi.com!)

{tempering eggs ~ whisking a small amount of hot liquid into eggs that will be added to a recipe. This allows the eggs to warm gradually, keeping them from cooking and becoming scrambled eggs.}

Add the vanilla, potato starch and tapioca flour. (If you’re curious about the proper way to measure gluten free, grain free flour? Check out my How-To Basics Video: Measuring Gluten Free Flours! It’s extremely helpful and insures consistent results every time.)

Whisk the mixture until the flours are completely incorporated into the mixture.

Pour the batter into the prepared baking dish and bake for 17 – 20 minutes. The top of the brownies should rise slightly and look somewhat dry, but still glossy.Brownies that are overcooked can become too dry throughout, so keep a close eye on them!

Cool the baked brownies in the pan until they are at room temperature if you can wait that long before digging in! You'll see in my YouTube what happens when you don’t wait!

Check it out and see see exactly how these luscious, GlutenFree Grain Free “Pot” Brownies come together!

Still want more super-yummy gluten free brownies? Try my gluten free sweet potato brownies and my gluten free Chocolate Avocado Brownies.

And don't forget to join me in the kitchen and try some of my gluten free recipes!

Click here to see all of the recipes I have for you! Living gluten free tastes great... you'll see!

My mission here at GlutenFreeGigi.com is to share my experience and knowledge to make gluten free living simple, affordable, and nutritious for everyone!

I work to provide you with the best, most unbiased, fact-based, research-backed, useful source of information I can for your gluten free diet!

I want to help because I understand how challenging it can be!

Click here to learn more about who I am and my gluten free story.

Don't forget to click here to SIGN UP for my FREE E-LETTER too! You'll receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles!

Be sure to keep checking in all month long! I'll be sharing more GRAIN FREE RECIPES to add to your gluten free recipe file. Don't miss this month of ALL NEW exciting dishes!

~g~

A Side of Science: Another Kind of “Free” ~ Answering Your Questions About The Grain Free Diet

Thu, 26 Apr 2012 15:16:03 -0500

Grain Free Brownies

When I see article after article about a single topic that begins, “the benefits of (whatever I’m reading about) have been proven by hundreds of people who feel better than ever”, I feel skeptical.

Anecdotal evidence in the absence of science causes me to mentally slip on the crisp white lab coat I wore in my lab at the National Center for Natural Products Research. The scientist is never far from the surface.

I’ve been mentally wearing that lab coat a lot lately. One reason for that is the increased discussion of the grain free diet, questions from many of you about this via email, and requests for grain free recipes.

If you follow along on my Facebook page, you have seen several enticing photos of grain free dishes recently. While I am not grain free, I have been working on a new gluten free flour blend. My experiments have led me to a new batch of shockingly delish grain free dishes.

Lots of you told me you're anxiously awaiting those new recipes. Many of you shared on Facebook or via email how you've made the switch to a grain free diet (eliminating gluten free grains like corn, millet, and sorghum) and have realized terrific health benefits.

If you are grain free, whether it is for weight loss, digestive issues, food allergies, or another reason, I support you in your journey to optimal health. I want to meet you where YOU are. That's why I'm always researching and working on projects like new flour blends and new recipes. I want to help you achieve your health and nutrition goals, whatever they are.

Now... Guess what?! Beginning next Tuesday, May 1, together, we will enjoy an entire month of grain free recipes here at GlutenFreeGigi.com. It's going to be a fun adventure I can't wait to share with you!

But, I'm not just going to start providing neat new recipes only to leave you curious and wondering if a grain free diet is for you or not.

I know you have questions and your questions deserve answers! So before we get to those new grain free treats next Tuesday, let's take a look at some research-based facts about grains and grain free living!

Would I be Gluten Free Gigi if I did it any other way? Of course not!

The fact is, when evaluating any claim the BEST practice is to turn to valid, unbiased research. Regardless of a research outcome (even when it is not what we wish it to be), there is one thing we can rely on: The data will tell the story and the data do not lie.

Grain free living is an enormous topic. This is certainly not an all-inclusive article; instead, it is a sort of "surface-scratching conversation starter" to help inform you so you can consider what might be behind the grain free claims like those we see daily online, in the media, and in our social networking circles.

And, who knows... Maybe this will even help you find yourself slipping into your own lab jacket the next time you hear or read a claim about what “we all” should be doing!

Now, let’s help ourselves to a satisfying serving of truth about a grain free diet!

Grain Free Pancakes!

Finding Balance among Extremes:
More Whole Grains OR No Grains at All?

If you’ve been reading my weekly “A Side of Science” articles, or if we’ve met in person at one of my lectures, you know I do not live in extremes. Balance, moderation, and common sense are, for me, the trifecta of well-being.

For this reason, suggestions to eliminate entire food groups from our diets, unless medically necessary and supported by empirical research (for example, with health issues like Celiac disease or foods like dairy prodcuts), make me uneasy.

While many individuals eating grain free have very specific and legitimate reasons for doing so, the fact that grain free eating is trending has some people feeling pressure to “go grain free”, even when they aren’t really sure why they might want or need to do so. Simply because an idea is popular doesn’t mean it is for everyone.

I am often asked if I advise people to go grain free.

The reality is, I don’t advise anyone to eat one way or another. A dietary change is a lifestyle change. What I do is do the legwork for you. I sift through the best research available, and present the facts for your review. Then you’re armed with the knowledge you need to make an informed decision about your health. After all, isn’t that BEST for all of us?

I feel certain no one, not even an adamant advocate of grain free living, would suggest anyone blindly adopt a major dietary change without first being armed with facts (and discussing the changes with a trusted health care professional).

So, should YOU take the plunge and go against the grain to adopt a grain free lifestyle? To answer the question (I've seen it and gotten it myself a lot), let's, like we always do, look at the unbiased, fact-based information to help you begin making that decision.

First, let’s look at what “going grain free” means. (It’s not as straightforward as you might think!)

Next, we’ll address two main arguments against grains (there are many, but these two are chart-toppers!).

Finally, we can use what science tells us about how grains (or lack of them) impact our overall health to evaluate our individual needs when it comes to grains in our diet. Remember, the data do not lie.

What is a Grain Free Diet?

A grain free diet is just that... an eating plan free from all grains. Meats and other animal products and byproducts (proteins), vegetables, and fruits are all grain free possibilities for creating grain free meals. Simply eliminating grains may seem straightforward; however, opinions differ on what is and what is not a grain.

For example, many individuals going grain free say to also avoid quinoa and amaranth. Others consume quinoa and amaranth as part of a grain free diet noting that they are classified as pseudo-cereals and not true grains. See? It's already getting a little complicated. The truth is, because we are eating the quinoa and amaranth seeds, these are not technically grains. I've even talked to a grain scientist about it.(For more about the classification of amaranth and quinoa click the links.)

Then there’s the rice debate. According to the USDA, brown rice is categorized as a whole grain (along with the pseudo-cereals amaranth and quinoa). Rice is technically a seed and considered a cereal grain. Opinions vary among individuals living grain free on whether or not rice is acceptable as part of the diet. The situation is complicated again.

Here's the bottom line: True grain free eating really depends on whose definition of grain you decide to use.

Some individuals I asked about their grain free diet only eat meat, fish, poultry, dairy products, vegetables, and fruits. Others told me they embrace an entirely plant-based grain free diet and happily consume the pseudo-cereals mentioned above.

Whatever the case, the diets are essentially grain free. It's just a question of how strictly each individual is drawing the line.

So let’s take a look at the two main arguments in favor of going against the grain...

Grains Cause Inflammation and Contain Anti-Nutrients...
Or Do They?

Do grains truly cause inflammation?

Because my research specialty was chronic inflammatory pain, I speak frequently about inflammation in the body, as well as foods that increase it and foods that reduce it.

While it is accurate to say highly refined grains (for example white rice, boxed, processed cereals, most pasta products, and corn tortillas) do elicit an inflammatory response in the body, research does not indicate this to be the case with all grains. In fact, there is an overwhelming body of research supporting the anti-inflammatory effects of whole grains. (More on this in a moment.)

{highly refined grains ~ grains significantly altered from their natural state. Refining involves one or more of the following: removal of the bran and germ (click to read more about whole grain composition), bleaching, mixing, or brominating. These processes remove vital nutrients and the majority of fiber from grains. Although refined grains are typically enriched (nutrients are added back), they are not nearly as nutrient dense as the original whole grain.}

Whole grains (of course, we will limit ours to gluten free whole grains) like certified gluten free old fashioned or steel cut oats and brown rice have been shown to reduce inflammation in the body. This is due, in large part, to the antioxidants they contain.

{antioxidants ~ substances in foods we eat that slow or prevent free radical damage to our cells; some common antioxidants are vitamin C, beta carotene, and flavonoids.}

For example, brown rice contains significant amounts of manganese. This trace mineral plays a role in several metabolic reactions, but its “nutritional wow factor” comes from the part it plays as a component of superoxide dismutase (SOD). This super-antioxidant resides inside our cells and acts as one of the body’s front-line defense mechanisms against free radical damage.

The anti-inflammatory properties of whole unrefined grains doesn’t end with brown rice. My search of the very reputable National Center for Biotechnology Information database revealed 50 articles involving specific research on whole grains and inflammation. Of these, none revealed data indicating whole grains have an inflammatory effect on the human body. In fact, as you will see from these most recent studies, findings are quite the contrary. Time after time, the data show whole grains have an anti-inflammatory effect.

Here is current research indicating the anti-inflammatory properties of whole grains:

From Children's Nutrition Center , Department of Physiology and Biophysics, University of Arkansas for Medical Sciences in Journal of Agriculture and Food Chemistry 2012:

“...certain dietary components, including polyphenols and other types of compounds, found in various dietary factors including fruits, berries, vegetables, nuts, whole grains, and foods of marine origin, can play an important role in attenuating and mitigating chronic pro-inflammatory processes associated with chronic diseases.”

In Gluten Free Gigi terms:
Certain substances in foods (we’ll get to polyphenols in the next section) like whole grains reduce and lessen the severity of immune responses that cause inflammation in the body.

From the School of Medicine, University of Southampton, Southampton, UK in British Journal of Nutrition 2011:

“Healthy eating patterns are associated with lower circulating concentrations of inflammatory markers. Among the components of a healthy diet, whole grains, vegetables and fruits, and fish are all associated with lower inflammation.”

In Gluten Free Gigi terms:
People who eat healthy foods, including whole grains, have lower levels of inflammatory compounds in their blood.

From the Department of Nutritional Sciences, University of Toronto, Toronto, Ontario, Canada in Journal of Nutrition 2010:

“...whole grain intake was inversely related to PAI-1 and CRP plasma concentrations, but these relationships were attenuated by the addition of metabolic variables to the model. Refined grain intake was positively independently related to plasma PAI-1 concentrations.”

In Gluten Free Gigi terms:
As whole grain intake increased, inflammatory proteins in the blood decreased. That means more whole grains = less inflammation. BUT... when researchers added in other factors that may cause inflammation in study participants, the impact of whole grains on reducing inflammation was not as strong. Processed grains in the diet were associated with higher inflammatory markers in the blood.

The bottom line: Refined, highly processed grains encourage inflammation in our bodies. Gluten free whole grains, or pseudo-grains, can be a nutritious part of the diet if we are able to tolerate them.

BUT... There is still the issue of the sinister-sounding anti-nutrients. Let’s take a look...

Do grains contain anti-nutrients?

Anti-nutrients are substances that interfere with nutrient absorption. Some common anti-nutrients are phytic acid, lectins, and flavonoids (a type of polyphenol).

Anti-nutrients, singled out as negative components of grains, occur in nearly all foods to some degree. In fact, some of these compounds actually provide health benefits.

For example, one of the most common anti-nutrients is in green tea. Tannins in green tea are a type of polyphenol. They give this popular Chinese beverage its super-healthy anti-cancer properties.

Research from the University of San Francisco suggests polyphenols in green tea increase levels of the brain chemical dopamine, which increases positive mood. Polyphenols (flavonoids) are also known to lower the risk of inflammatory diseases like diabetes and cardiovascular disease.

But there is more to it than the positive benefits of these so-called anti-nutrients in your morning cup of green tea. To make an informed decision about whether or not to eliminate grains from our diet, let's take a closer look...

Here are two more anti-nutrients, where they occur most, and how our bodies tolerate them...

Phytic acid (also called phytate) is found in:

·      Nuts
·      Seeds
·      Grains like rice, wheat, oats, and corn
·      Beans, including soy

Our bodies are incapable of digesting phytate because we lack the necessary enzyme (phytase) to do so. Phytate binds to minerals and metals in the body (like iron, zinc, calcium, and magnesium), preventing their absorption. It literally takes these substances out of the body with it.

While phytic acid is an antioxidant and can rid the body of heavy metals, it can take that “house cleaning” too far and lead to mineral deficiency.

If you are concerned about reducing phytate in the foods you eat, you may consider fermenting certain foods and/or purchasing sprouted flours. I recommend a Google search for “fermenting foods to reduce phytic acid” or “gluten free sprouted flours” as a starting point.

Lectins are found in most foods in varying concentrations, but are most prevalent in:

·      Grains (or pseudo-cereals) like wheat, wheat germ, quinoa, rice, buckwheat, millet, oats, and corn

Note: many individuals on a grain free diet consume quinoa, buckwheat, and millet because they are not true grains; however, they do contain high levels of lectins just as some true grains do.

·      Legumes, including dry beans, peanuts, and soybeans
·      Nightshades like potatoes, eggplant, tomatoes, and peppers (you can read more about nightshades here)
·      Dairy products (especially when livestock are fed a grain-based diet)

These proteins are difficult for our bodies to break down, as they are resistant to stomach acids and digestive enzymes. Research indicates lectins adhere to and damage the intestinal lining, and can even slip through and find their way into the bloodstream, often taking with them toxins and partially digested food. This is referred to as “leaky gut”.

Avoiding lectins seems nearly impossible, but reducing lectin intake can be achieved by soaking foods like dry beans before cooking and eating, sprouting grains, and fermenting vegetables. Again, I recommend a Google search for more information on sprouting and fermenting techniques. For a quick and easy how-to on preparing (and soaking) dry beans, check out my YouTube Video “Cooking Dried Beans”.

While these so-called anti-nutrients do have some negative impact, certain lectins are being seriously examined by scientists as potent cancer-preventing agents, especially in colon cancer.

And in Liverpool, England, lectins extracted from mushrooms are used as a protective eye treatment after glaucoma surgery.

So, how do we make a decision on a grain free diet when some of the “top” reasons for going against the grain seem to go against the science?

First, it helps to look at our own situation and determine if the gluten free grains we are eating may be the cause of unexplained issues, particularly if we are experiencing gastrointestinal (GI) issues, even on our strict gluten free diet.

One good way to do this is with an elimination diet. You can remove all grains (pseudo-grains included) from your diet for 2 to 3 weeks. Then reintroduce them one at a time. If GI upset returns after one is reintroduced to your diet, then you have a pretty good clue that grain may not be for you!

Then you have some individuals who report they simply feel better, generally, when eating grain free. If that is the case for you, chances are you should continue what you are doing. If you’re feeling healthy and full of energy (grain free or not), that is a great sign your body is functioning well!

Remember, I'm a big advocate of doing what works for you! And, if eating grain free seems to have you on a good path or, based on your current situation, what you have read here has helped you decide what route to take, then that's what we're after.

When information is offered as fact without science to support it, it can lead to confusion. At the very least, this makes it difficult to choose what is best for our optimal health. At the worst, it can be dangerous, particularly if we receive misinformation about our diet and nutrition.

Please, find a few voices of legitimate, science-based reason and refer to them often. That will help you simplify your life, keep your health costs affordable, and lead you to functional nutrition to keep you well for many, many years!

It is my goal to be among those voices of reason for you, right here, every week. That is why, if you have questions, I encourage you to email me at mailbox@glutenfreegigi.com. You may see your questions answered right here!

~g~

Don't forget to come back on Tuesday and check out all new grain free recipes!

Until then, join me in the kitchen and try some of my gluten free recipes!

Click here to see all of the recipes I have for you! Living gluten free tastes so good... you'll see!

My mission here at GlutenFreeGigi.com is to share my experience and knowledge to make gluten free living simple, affordable, and nutritious for everyone!

I work to provide you with the best unbiased, fact-based, research-backed, most useful source of information for your gluten free diet I can. I want to help because I understand how challenging it can be!

Click here to learn more about who I am and my gluten free story.

Don't forget to click here to SIGN UP for my FREE E-LETTER too! You'll receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles!

Be sure to stop by on Tuesday, May 1... All month long, I'll be sharing GRAIN FREE RECIPES to add to your gluten free recipe file. Don't miss this month of ALL NEW exciting dishes!

~g~

Do you have Comments about a specific post or recipe?
Please share in the “comments” section below!

Do you have Questions?
Click here to check out my ALL NEW FAQs and you might just find your answer!

If you don't find your answer in my FAQs, email me: mailbox (at) glutenfreegigi (dot) com.

I’m always happy to hear from you, but need to ask for your understanding and patience when it comes to responding. I receive lots of email these days, which I love, but it can be challenging sometimes to respond to each one. I answer as many of your questions as possible in my How-To videos and posts so everyone can benefit. Keep watching my videos and website for my answer to YOUR question!

Follow Along...
On Twitter and "Like" me on Facebook!

You can also check out my boards on Pinterest and find out what I’m posting on Google+!

These are places I like to go have fun and share what’s going on in the Gluten Free Test Kitchen and in my HOME Kitchen!

I love following you, too! Make sure you let me know you’re out there!

The journey's fantastic when you're sharing it with folks who have things in common... I'm glad you're sharing the gluten free journey with me!!

P.S. -- Click here to sign up for my free e-Letter so you don't miss a thing!

xo,

Gluten Free Gigi

Don't Take My Word for It... Check My Sources!

Wu, J.T. (2008). Circulating Homocysteine Is an Inflammation Marker And A Risk Factor of Life-Threatening Inflammatory Diseases, Journal of Biomedical Laboratory Science 107-111.

The Manganese Health Research Program

Psychology Today

National Center for Biomedical Technology

Kent D, et al. (2003). Edible mushroom (Agaricus bisporus) lectin inhibits human retinal pigment epithelial cell proliferation in vitro. Wound Repair and Regeneration, 11(4):285-91.

A Gluten Free Gigi How-To: Gluten Free Dairy Free Lemon Ice Cream

Tue, 24 Apr 2012 15:52:47 -0500

Strawberries - in season for spring - are the perfect partner for my Dairy Free Lemon Ice Cream!

Even though there's still a chill in the air, the sunny skies and warmer temps of spring can't help but bring chilled bowls filled with frozen treats to mind!

Of course, I want a recipe that comes together in a snap with a few simple, affordable ingredients. I know you do, too!

My dairy-free ice cream fits the bill, but that's not all...

This recipe is versatile enough to become our warm weather "go to" dessert - no oven required!

So, this week, I'm sharing with you my recipe for Dairy Free Lemon Ice Cream along with several variations I've made!

And I have so many more in mind... The possibilities for this simple ice cream seem nearly endless, and that's precisely the idea!

I'm excited for you to take this recipe, check out my variations, try one (or more!) of them, then make your own custom flavors of rich, creamy dairy-free ice cream to keep you cool all spring and summer long!

The tart tangy taste of lemons is extra-refreshing in a cool creamy frozen treat like my dairy-free ice cream. For even more lemon zing, add 1 teaspoon of finely grated lemon peel to the ice cream mixture before freezing!

Gluten Free Dairy Free Lemon Ice Cream

1 can chilled coconut milk (see my important note below*)
1 cup So Delicious coconut milk creamer, original flavor
1/2 cup honey (for vegan, use agave nectar)
Juice from 2 lemons
1 teaspoon vanilla extract

Combine all ingredients in a large mixing bowl and whisk until smooth.

Pour mixture into an ice cream freezer and freeze according to manufacturer's directions. I use a counter top ice cream freezer and my ice cream takes about 40 minutes to freeze.

Serve immediately, or store in the freezer in an airtight container for up to 2 weeks.

Gluten Free Gigi Tip!
Room temperature lemons yield more juice than refrigerated lemons. Lemons keep for several days at room temperature. If you plan on storing them longer, the best place for them is the fridge. Simply bring them to room temperature before using... half an hour on the counter top should do the trick!

The fat rises to the top when coconut milk is chilled.

*When canned coconut milk is chilled, the fat separates from the liquid and rises to the top. I've found I get the best results when I use Thai Kitchen canned coconut milk because of the amount of fat it contains (not all canned coconut milk has the same fat content). If you use another brand, you may not achieve the same results in your finished product.

Dairy Free Ice Cream Flavor Variations

Keep it fun and interesting for everyone by creating your own custom dairy-free ice cream flavors with my simple recipe!

Here are a few variation ideas to get you started!

Lime Ice Cream - Substitute juice from 3 limes for lemon juice and agave nectar for honey; omit vanilla extract. Add up to 1 teaspoon finely grated lime zest, optional.

Orange Ice Cream - Substitute juice from 1/2 large orange for lemon juice. Add up to 1 teaspoon finely grated orange zest, optional.

Maple Cinnamon Ice Cream - Omit lemon juice; substitute pure maple syrup for honey; add 1/2 teaspoon ground cinnamon. If you can have nuts, add up to 1/2 cup toasted, chopped pecans.

Tropical Ice Cream - Substitute pineapple juice for lemon juice; stir in 1/4 to 1/2 cup plain or toasted unsweetened grated coconut.

What flavors will YOU make??

I'd love to hear! Let me know about your creations in the comments section below!

~g~

Now... Join me in the kitchen and try more of my gluten free recipes!

Click here to see all of the recipes I have for you! Living gluten free tastes so good... you'll see!

My mission here at GlutenFreeGigi.com is to share my experience and knowledge to make gluten free living simple, affordable, and nutritious for everyone!

I work to provide you with the best unbiased, fact-based, research-backed, most useful source of information for your gluten free diet I can. I want to help because I understand how challenging it can be!

Click here to learn more about who I am and my gluten free story.

Don't forget to click here to SIGN UP for my FREE E-LETTER too! You'll receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles!

Speaking of... Thursday, it's another "A Side of Science"! I'll have information you can use right away to help you reach your health and wellness goals! Don't miss it!!

Let's Connect!

Do you have Comments about a specific post or recipe?
Please share in the “comments” section below!

Do you have Questions?
Click here to check out my ALL NEW FAQs and you might just find your answer!

If you don't find your answer in my FAQs, email me: mailbox (at) glutenfreegigi (dot) com.

I’m always happy to hear from you, but need to ask for your understanding and patience when it comes to responding. I receive lots of email these days, which I love, but it can be challenging sometimes to respond to each one. I answer as many of your questions as possible in my How-To videos and posts so everyone can benefit. Keep watching my videos and website for my answer to YOUR question!

Follow Along...
On Twitter and "Like" me on Facebook!

You can also check out my boards on Pinterest and find out what I’m posting on Google+!

These are places I like to go have fun and share what’s going on in the Gluten Free Test Kitchen and in my HOME Kitchen!

I love following you, too! Make sure you let me know you’re out there!

The journey's fantastic when you're sharing it with folks who have things in common... I'm glad you're sharing the gluten free journey with me!!

P.S. -- Click here to sign up for my free e-Letter so you don't miss a thing!

xo,

Gluten Free Gigi

A Side of Science: GFAF Expo Highlights, a New Gluten Free Product Line, and Straight Talk about Food Additives

Thu, 19 Apr 2012 16:51:21 -0500

Perfect Chicago weather for the GFAF Expo!

The GFAF Expo in Chicago: A HUGE Success!

Last weekend’s Gluten Free Allergen Free Expo in Chicago was remarkable! Thousands of attendees turned out to try products from top vendors; to hear expert speakers dish out tips and insight on gluten free allergen free living; and to attend cooking classes with top gluten free chefs!

Jen Cafferty, of Gluten Free Life with Jen and founder of the Expo, celebrated the event’s 5th year in Chicago where, once again, she and her outstanding team of volunteers successfully orchestrated a flawless event.

Bringing together so many individuals with similar food and health challenges creates an energy you simply cannot match through the internet. I'm excited for the Dallas event in September and the plans Jen has to expand into other cities throughout the U.S. so even more of us can share in these great experiences and learn.

And the face-to-face connections? For me, they're priceless!

The GFAF Expo: A Place to Connect

Chatting with attendees about managing food allergies, gluten free living, and nutrition was a welcome opportunity to connect with others living gluten free just like I do. And of course, I had a blast presenting on the public stage and sharing as much useful information as I could pack into a single hour!

Talking about Weight Loss on a GFAF Diet

Matching faces with names of several gluten free food bloggers I’ve “known” for some time and meeting new foodie friends were icing on the gluten free cake! Here are a few connections I made that you may be interested in knowing, too!

Although I’ve spoken to and exchanged email with Andrea of Rockin’ the Healthy Life, we had never met face to face until Saturday. I only had to walk up to her and say a few words... The Southern accent tipped her off. We have many more giggle-filled conversations ahead of us!

Kim, author of the website Welcoming Kitchen, stopped by our booth to introduce herself. I’m so happy she did! It was a pleasure to meet her and hear about her allergen-free vegan recipes and lifestyle. Kim even left me with a precious gift... a signed copy of her cookbook, Welcoming Kitchen, complete with 200 recipes that are free of the Big 8 food allergens, gluten free, and vegan. You can get your very own copy by clicking here. I cannot wait to dive into my copy and get cooking!

I treasure my signed copy of Kim's book, Welcoming Kitchen!

Heather of Gluten Free Cat, stopped me in the aisle to introduce herself. Both heading in different directions, we only had a moment to say hello. I was able to tell Heather how much I respect her for sharing her new clean eating path on her website. Get the details (and recipes!) about Heather’s raw foods journey by clicking here.

There are so many more talented food bloggers, speakers, and chefs that I met, not to mention the sea of attendees that stopped by to say “hello” or to ask a health or nutrition question. Every single one was so special!

One of my favorite visitors was a lovely subscriber who told me she enjoys my recipes and my YouTube videos and that her husband leaves the TV to watch with her... not for my cooking skills, but to hear my Southern accent!

Discussing food allergies and nutrition at GFAF Expo in Chicago.

I also had a chance to rub elbows with a Food Network Challenge gold medal winner- Kevin Molidor!

Gigi and Chef Kevin, Gold Medal winning Food Sculptor and co-founder of Prairie State Gluten Free Gourmet Foods.

That encounter led me to a line of new gluten free products I’m excited to tell you about... Prairie State Gluten Free Gourmet Foods.

Prairie State offers everything from gravy mix to taco seasoning to Alfredo sauce mix... and my personal favorite, Pineapple Chipotle Salsa! You really won’t believe this salsa seasoning until you try it. The flavor is bright, lively, and fresh!

For a kickin' good snack, Prairie State Pineapple Chipotle Salsa is IT!

Aside from the flavorful seasonings, the best part of discovering Prairie State products was meeting the creators, Kevin and Paul. They are food scientists and trained chefs, each with family members who have Celiac disease.

That is what led these food industry professionals to combine their decades of knowledge as food scientists and create an entire line of seasonings and spices that are gluten free. Many of their products are completely allergen free, too!

Meeting them and having the face-to-face opportunity to ask the food additive experts questions was such a treat!

My discussions with Kevin and Paul led to this post about food additives. Thanks, guys!

Food Additives: A Touchy Topic

The topic of food additives is a sensitive one. The word “additive”, when applied to food, conjures thoughts of toxic dyes and unnatural flavorings that may lead to severe health issues like liver damage or even cancer.

Additives in the foods we eat are so taboo, many of us feel a degree of shame if we stray from foods outside their natural state. However, the truth is, unless our diets only consist of foods like fresh fruits and vegetables; all natural meats; pure herbs and spices; pure grains, seeds, nuts, and oils; and natural sweeteners, there areadditives in the foods we eat.

All additives aren’t bad. For example, some, like salt, are non-toxic, natural, and even necessary to our good health (in moderation, of course).

Of course,you know I believe real food is best for our bodies. I know from personal experience this is key to healing the body through diet. I also know we are all unique individuals and in a different place on our journey to optimal health. This is especially true when it comes to the foods we eat.

Sometimes, though, it is simply not practical to prepare and eat whole, fresh foods. The truth is, every time we purchase pre-packaged foods or dine out in a restaurant, we are consuming food additives.

That’s why it helps to have a sound understandingof what those added ingredients on the nutrition label are and where they come from. That knowledge helps us make better decisions. Better decisions about what we put in our bodies can help us achieve our BEST health!

To help us move along the healthy path, let’s take a look at the main reasons food additives are used, then check out some common food additives and how they are derived.

Common Food Additives

A food additive, according to the Food and Drug Administration (FDA), is any ingredient that becomes a component of, or otherwise affects the characteristics of, a food.

Additives are used in the food industry for several reasons:

·      To keep foods fresh and safe from spoilage

·      To enhance the shelf-life of a food

·      To enhance the nutritional value of a food

·      To improve taste, appearance (usually the color), or texture of a food

There are countless ingredients added to foods we consume. The FDA maintains a database of over 3000 food additives. That includes everything from vanilla extract to artificial dyes like FD&C Yellow No. 6.

Here are a few additives that often show up on labels for common foods. Some of them have confusing chemical names most of us could use a little help understanding. These are also some of the additives I discussed with Chef Kevin and Chef Paul of Prairie Home Gluten Free Gourmet Foods.

Corn Syrup Solids
Corn syrup is a by-product of cornstarch production. When corn syrup is dried, a powder remains. If this powder is less than 10% water, it is referred to as corn syrup solids. It is used in dry products like coffee creamers, seasoning mixes, and dessert mixes to add sweetness.

Citric Acid
Citric acid occurs naturally in citrus fruits (limes, lemons, etc.), and is what gives them their sour flavor. That is why we sometimes see citric acid labeled “sour salts”.

In the food industry, citric acid is used to add a tart note to foods or as a preservative. Most citric acid is manufactured by culturing a particular strain of the fungus Aspergillus niger. This fungus naturally occurs in soil and is the cause of black mold on certain fruits and vegetables. To produce citric acid, the Aspergillus culture is fed (and kept alive by) corn-derived sugar.

Some individuals are allergic to citric acid due to the mold or the corn-derivative used to feed the culture.

Symptoms of citric acid intolerance or allergy are gastrointestinal upset, abdominal pain and bloating, and ulcers in the mouth.

Silicon Dioxide (Silica)
Silicon dioxide naturally occurs in the earth’s crust as sand or quartz. Because it is in our soils, silicon dioxide makes its way into plants (like food crops) and water. Silica has been shown to increase calcium absorption and reduce the risk of osteoporosis in humans.

Some natural sources of silica are oranges, cherries, grapes, apples, celery, cucumbers, almonds, and peanuts.

As a food additive, silicon dioxide is added to powdered foods as an anti-caking agent, to keep dry foods like mixes and seasonings from sticking together.

Silicon dioxide is considered safe for human consumption as long as strict regulations are followed. For example, silica must be manufactured by particular means and the amount of silica used in a food must not exceed 2% of the weight of the product containing it.

As I pointed out in last week’s “A Side of Science” (“You Are Being Misled and You May Not Know It”), many products the FDA considers “Generally Recognized as Safe” (GRAS), have other applications outside the food industry. Silicon dioxide is example of such a product. The Environmental Protection Agency (EPA) recognizes it as a pesticide, especially on crops for human consumption and on stored grains. You can read the EPA’s report on silicon dioxide as a pesticide here.

Maltodextrin
Maltodextrin is a long carbohydrate molecule made from starch through a chemical reaction. In the US, the source of starch is corn, potato, or rice. Although several sources on the internet list wheat as a possible starch source for maltodextrin, the FDA only indicates corn, potato, and rice as possible sources for maltodextrin. You can read the GRAS report on maltodextrin here.

Maltodextrin is a white powder that may taste sweet, or have little flavor at all, depending on how it is prepared. In the food industry, it is added to dry products like salad dressing mixes, pudding mixes, and seasonings as a bulking agent or a thickener.

Disodium Phosphate
If you look up disodium phosphate, you will find it is a “sodium salt of phosphoric acid”. If you’re a chemist, that is all the explanation needed. The fact is, most of us are not chemists! We need (and want) a little more information about exactly what disodium phosphate is. Here’s a basic, yet more in-depth explanation.

Let’s start with how phosphoric acid is produced. This is accomplished through a series of reactions involving sulfuric acid and ground phosphate rock. The resulting product is a blend of phosphoric and sulfuric acids. Additional chemical processes are applied to that mixture, contaminants are removed and filtered, and what remains is roughly 75% food grade phosphoric acid.

To create disodium phosphate (or other sodium phosphates), this phosphoric acid is treated (another chemical reaction) with a sodium compound.

The end result, granular disodium phosphate, is used as a food additive to enhance a food’s texture, increase shelf life, or to keep a dry mixture uniform during storage.

Like silicon dioxide, mentioned above, disodium phosphate is a common food additive with non-food uses, too. It is added to cleaning products, used as an ingredient in some pesticides, and as a corrosion inhibitor.

Disodium phosphate has such a wide variety of uses in food and industry due to its ability to act as a chemical buffer. That means it helps stabilize the pH of a substance, keeping the acidity or alkalinity from fluctuating too much.

Although it sounds pretty scary with all the chemical reactions involved to create disodium phosphate, not to mention all its industrial uses, the fact is phosphates are necessary for good health. In fact, medicinal chemists actually create phosphates to treat certain medical conditions.

That's right! Phosphates (there are 7 varieties; disodium phosphate is one of those) are used in medicine to treat high calcium levels in the blood, low phosphorous levels, and calcium-based kidney stones.

Phosphorous occurs naturally in animal-based foods (meat, milk, eggs, fish), nuts, and legumes) and is used in the body, along with calcium, to add structure and strength to our bones and teeth. Most people eating a traditional Western diet get more than enough phosphorous in their diet.

Excess phosphates in the body are removed by the kidneys; however if unusually high levels of phosphorous accumulate in the body and exceed calcium levels, our bodies begin to consume the calcium stored in our bones. This can lead to brittle bones (osteoporosis). As with most things in food, moderation and balance are big pieces of the puzzle... with a little tweaking here and there!

So... Looking at just these five examples, you can see how food additives range from naturally occurring ingredients to modified (sometimes highly) chemical substances with all sorts of uses. And there are thousands out there, all tested and regulated by the FDA. Nevertheless, it is ultimately up to each of us to make informed decisions regarding what we consume. We're responsible for the balance and moderation part!

That is why I research and provide information like this for you here - to help you make informed decisions about your health and the foods you eat. If there is ever a food additive you have a question about, just let me know.

As I stated earlier, I believe all-natural foods are always BEST, but I also know food additives are a reality when it comes to what we eat.

I also know we are each in a different place in our wellness journey. And that is OK... I am here to meet you where YOU are!

~g~

Now... Join me in the kitchen and try more of my gluten free recipes!

Click here to see all of the recipes I have for you! Living gluten free tastes so good... you'll see!

My mission here at GlutenFreeGigi.com is to share my experience and knowledge to make gluten free living simple, affordable, and nutritious for everyone!

I work to provide you with the best unbiased, fact-based, research-backed, most useful source of information for your gluten free diet I can. I want to help because I understand how challenging it can be!

Click here to learn more about who I am and my gluten free story.

Don't forget! To receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles like this one you can click here to SIGN UP for my FREE E-LETTER!

Tuesday, I'll serve up another gluten free spring treat for you! Don't miss out on these scrumptious seasonal dishes to add to your recipe file!

Thursday, it's another "A Side of Science" with information you can use right away to help you reach your health and wellness goals!

Let's Connect!

Do you have Comments about a specific post or recipe?
Please share in the “comments” section below!

Do you have Questions?
Click here to check out my ALL NEW FAQs and you might just find your answer!

If you don't find your answer in my FAQs, email me: mailbox (at) glutenfreegigi (dot) com.

I’m always happy to hear from you, but need to ask for your understanding and patience when it comes to responding. I receive lots of email these days, which I love, but it can be challenging sometimes to respond to each one. I answer as many of your questions as possible in my How-To videos and posts so everyone can benefit. Keep watching my videos and website for my answer to YOUR question!

Follow Along...
On Twitter and "Like" me on Facebook!

You can also check out my boards on Pinterest and find out what I’m posting on Google+!

These are places I like to go have fun and share what’s going on in the Gluten Free Test Kitchen and in my HOME Kitchen!

I love following you, too! Make sure you let me know you’re out there!

The journey's fantastic when you're sharing it with folks who have things in common... I'm glad we're sharing the gluten free journey together!!

P.S. -- Click here to sign up for my free e-Letter so you don't miss a thing!

xo,

Gluten Free Gigi

Don't Take My Word for It... Check My Sources!

United States Food and Drug Administration

NorthStar Chemical

Center for Science in the Public Interest

University of Maryland Medical Center

A Gluten Free Gigi How-To: Two Ways to Enjoy Amaranth ~ Plant Based Complete Protein for Your Gluten Free Diet

Tue, 17 Apr 2012 13:20:09 -0500

Last week the web buzzed with Mylie Cyrus’ announcement about eating gluten free. Stories about popular personalities capture the public’s interest. It’s no surprise, really. There’s something mysterious and intriguing about the celebrity lifestyle.

It’s no different with our edible “super-stars”... A new, nutrient-dense gluten free food is exciting and we all want to learn more so we can begin devouring the delicious benefits!

That’s why, this week, I’m shining the nutrition spotlight on a curious character in the gluten free “grains” world... Amaranth!

I receive questions all the time about amaranth. People hear about it but many simply aren't quite sure how to enjoy these tiny "grains" of goodness as part of their gluten free diet.

Today, we’re changing that! I’ve got your answers for:

(1) Why you may want to eat amaranth.

(2) How to prepare amaranth and incorporate it into your gluten free diet.

Nutritious and naturally gluten free, amaranth is commonly referred to as either a whole grain, a cereal, or a seed (read on to find out exactly what amaranth is!). Regardless of what we call it, amaranth has some off-the-charts health benefits.

Amaranth is...

·      A complete protein containing all 9 essential amino acids our bodies need, but cannot make (most grains lack the amino acid lysine, causing them to be incomplete proteins). In fact, a research study in 1993 found the protein in amaranth to be the highest of any in the plant world and very close to the quality of animal protein.

·      Filled with phytosterols, steroid compounds naturally occurring in plants. Research over the past 15 years indicates these compounds in amaranth reduce the risk of cardiovascular disease by lowering overall cholesterol.

·      Gluten free! That means we have another tasty nutritious “whole grain” to add to the menu for our gluten free diet.

·      Grain free! That’s right, amaranth really isn't a grain at all, though often referred to as a “whole grain”. Amaranth is classified as a pseudo-grain (false grain) or pseudo-cereal grain. The portion we eat is the seed from the amaranth plant. The leaves from the amaranth plant are edible, too, but not easy to locate in supermarkets.

Now that we’re clear on what amaranth is and what a healthy addition it can be to a gluten free (and even grain free!) diet, let’s take a look at two ways to prepare it and begin enjoying the stellar gluten free nutrition amaranth provides!

First, we'll have some fun! I'll show you how to pop amaranth. That's right... POP! Then I'll show you the steps for the traditional stove-top method of cooking it.

Amaranth seeds sort of remind me of poppy seeds with their thin outer shell. It gives a nice little crunch-pop when you bite down. Adding whole amaranth to the batter of cookies, muffins, and quick breads is a great way to create interesting texture in your baked goods (and boost nutrition). Experiment with your favorite recipes by adding between 2 and 4 Tablespoons of whole amaranth seeds the next time you’re baking! (I add less for cookies and more for a large batch of muffins or quick bread.)

For a real treat, you can pop your amaranth seeds (similar to toasting sesame or other seeds) before adding them to your cooking to enhance their mild nutty flavor. It’s simple... and fun!

For Popped Amaranth, you will need:
Amaranth seeds (any amount you want to pop)
A medium saucepan with a lid (the high sides and lid are important; amaranth pops similar to popcorn!)
A bowl to transfer popped amaranth to when it has popped

Place the saucepan over medium heat. Once your pan is hot, add amaranth seeds 1 to 2 Tablespoons at a time. Have the lid handy so your seeds don't escape!

Once the popping begins, remove the pan from the heat.

Amaranth burns very quickly, so as soon as it is popped, pour it into a bowl to cool down.

Enjoy popped amaranth on your morning oatmeal or as an addition to baked goods (described above) or even to add an extra crunch to green salads!

See how simple (and fast!!) it is to make Popped Amaranth!

For a warm dish, either savory or sweet, try this stove-top method of cooking amaranth.

Opinions on the amaranth to water ration vary. I use 1 part amaranth to 3 parts water. Here's what you'll need for Cooked Amaranth...

Cooked Amaranth
1/2 cup amaranth
1 1/2 cups water
1/4 teaspoon salt, optional

Add amaranth and water (and salt if using) to a medium saucepan over medium-high heat. Stir.

Bring the water to a boil, then cover the saucepan and reduce the heat to low.

Cook the amaranth for 25 to 30 minutes, until most of the liquid is absorbed.

When time's up, remove your amaranth from the heat, uncover, then stir. It's that simple!

If you've never cooked amaranth before, you're in for a real treat because this super-food super-star is unlike other "grains" some of us are used to like quinoa or rice.

Amaranth does not absorb all the cooking liquid and become light and fluffy. Instead, it has thicker, creamy consistency. That's because the starches inside the seeds cook out causing the water to thicken.

But don't think amaranth is too boring to try! One bite and you'll be pleasantly surprised by the slight crunch of the seeds, even after cooking. Their outer shell becomes very tender, but never fully softens (like with quinoa), so there's awesome jazzed up texture in every bite!

Cooked amaranth is so versatile... It can be eaten as-is, or with the addition of either sweet or savory ingredients.

For a sweet breakfast dish, add applesauce or pumpkin puree, cinnamon, ginger, or nutmeg, and a drizzle of honey or maple syrup to your cooked amaranth for a protein-packed bowl of goodness that will keep you satisfied all morning long!

To create a dish with savory flair, add finely diced veggies like garlic, onion, celery, peppers, or carrots and season with your favorite herbs or spices. You'll spark the interest of everyone at your gluten free table when you serve savory seasoned amaranth alongside roasted meats or with a green salad for a complete protein meat-free meal! I promise, you'll have requests for more!!

Watch and see how simple it is to make Cooked Amaranth!

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Up Next on GlutenFreeGigi.com

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Learn more about it and register here: "Gluten Free PLUS: My Mealtime Makeover for Gluten Free Families with Multiple Food Allergies"!

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