Tips for Living Wheat Free
THE” NUTS” AND BOLTS of FOOD ALLERGIES, PART 1
TIPS FOR LIVING “WHEAT FREE”
by Lezli R. Stone
You just finished your food allergy testing at the Arizona Asthma & Allergy Institute and have been informed that you have an allergy or intolerance to WHEAT.
A “wheat allergy” is clinically different from another condition you may be aware of, called “Celiac Disease,” which is a complex autoimmune disorder, not an allergy. With either Celiac Disease or a wheat allergy you may think “I’ll never eat pasta again!”
Do not despair – you can live a wheat-free lifestyle and still have a diet full of flavor.
Sensitivity to wheat is linked to the four different proteins in wheat – Albumin, Gliadin, Globulin and the one you are probably most familiar with, Gluten.
To alleviate your symptoms, the most important step is to totally eliminate wheat from your diet.
Since wheat is found in many processed foods, you must be very diligent about reading food labels. It is a legal requirement that food labels state if wheat is in their products. You may be surprised to find that common processed foods like hot dogs and candy can contain wheat.
Fortunately, you have many foods available that can substitute for wheat including: Rice, Amaranth, Millet, Kasha, Gluten-free Oats, Teff, and Quinoa.
A few of these you may not recognize; let’s discuss two of them.
Amaranth
Amaranth is an 8,000 year-old grain utilized by the Aztecs, who thought it had supernatural powers. Amaranth should be soaked overnight in water before cooking. It can be cooked as hot cereal by adding 2 ½ cups of water and 1 cup Amaranth to a pot, bringing it to a boil, then reducing heat to low. Cover and cook for 20 minutes. Serve with honey and raisins for a hot breakfast.
Amaranth can also be popped (somewhat) like popcorn. Add to a hot pan, no oil needed, and it pops in about 30 seconds. Don’t add it slowly to the hot pan, or it will burn. The popped Amaranth may be added to salads for a nice crunch.
Rice
One of the best grains to substitute for wheat is rice, of any variety. Of all the grains, rice is considered the least allergenic. Rice is also very nutritious, low in calories (about 100 calories for a ½ cup), loaded with B vitamins, and high in fiber (if you chose the brown rice).
For something different, try Black Rice, which is a specialty rice that is as high in antioxidants as blueberries. The dark color will fade to purple when it is cooked, which is fun for children to watch. When eating rice, always use low sodium soy sauce and watch the portion sizes.
Gluten-Free Products
Another great alternative for wheat-free foods is gluten-free products. The market for gluten-free products has grown considerably in the past five years, and they have improved in quality and taste. Please remember that “gluten-free” does not mean “sugar-free,” “fat-free” or “low calorie.” Here are some products to try:
- Dr. Praegers – Frozen foods
- Rustic Crust – Pizza products
- JK Gourmet – Grain free products
Many gluten-free products are available at Sprouts or Whole Foods. Wheat free living can be delicious, so try new foods and Bon Appetit!
Lezli Stone is a Registered Dietician and a consulting clinical staff member of the Arizona Asthma & Allergy Institute. She counsels AAAI patients about food allergies and nutrition. She is authoring a four-part series of articles about living with food allergies, which will be posted on this website over the next few months.