Gluten-Free and Beyond
Gluten is the name for the protein in grains. Wheat today is different than it was 100 years ago. It’s got more gluten in it! Until the 1870s, almost all U.S. wheat production consisted of “soft wheat” varieties. A “hard spring wheat” variety (originally from Central Europe) with a higher protein content (aka gluten) was introduced in the U.S. in the mid-1800s. The flour made from the higher gluten wheat resulted in fluffier bread and flakier baked goods.
Some early types of wheat may have been grown as far back as 9000 B.C., people didn’t each much of it because it . Whole grains also went rancid rather quickly because of the high oil content in the bran.
It was eventually discovered that milling the grains (stripping away the germ and the bran) made it so the grains could be kept for longer and also produced a soft, unadulterated white flour. By the early 1800s, many mills had equipment so that they could produce this refined flour. Demand for white flour grew as it became the desirable baking ingredient. Because it was more expensive than brown flour, it also became a status symbol.
Today, wheat is the single most cultivated crop worldwide. Most people in the United States eat wheat at almost every single meal, every single day, and for snacks and dessert too. Bakers are adding in “vital wheat gluten” or high gluten flour to make fluffier loaves of bread. Vegetarian and vegan meat substitutes are made from extracted gluten. Wheat is everywhere and then some! It’s no wonder we are not tolerating this food that has “suddenly” become our dominant food source. Our bodies are not build to digest that much gluten and refined flower, and it is said that in Italy, Europe’s biggest Wheat consuming country (pasta, bread..)29%of people are gluten intolerant. https://www.facebook.com/SureFoodsLiving
Wheat is not the only grain that contains gluten. Barley, barley malt or extract, bran, bulgur, couscous, durum, farina, faro, kamut, malt, matzo flour or meal, orzo, panko, rye, seitan, semolina, spelt, triticale. udon, wheat, wheat bran, wheat germ, or wheat starch contain Gluten.
Gluten free gains are amaranth, arrowroot, buckwheat, chickpea (garbanzo) flour, corn, flax, millet, potato starch or flour, quinoa, rice (rice bran and flour), sago, sorghum, soy, tapioca, and teff. Gluten free oats can be purchased in health food stores.
For many people, it’s hard to ignore the unpleasant side effects of consuming grains.
In fact, gluten may not be the only irritant. Grains contain molecules called lectins. While lectins are prevalent in nearly all plants, grains contain very high concentrations of lectins. Therefore, if you’re sensitive to lectins, then all grains have the potential to cause discomfort.
“Grain” is a broad term that refers to food seeds, and includes: grasses, legumes, wheat, rye, barley, oats, sorghum, millet, maize, corn, soybean, rice and peanuts. Oh my! No wonder perfect health seems virtually impossible. Grains are in everything (even gluten-free options).
Though, some grains are gentler than others.
You don’t have to stifle your cravings and empty your pockets in order to nurture your body. Here are some simple, affordable, tasty ideas for achieving a comfortable diet:
Go Nuts (and Seeds) – Winter is a great time to eat nuts. Their mix of essential fats, protein, fiber, and micronutrients will help you feel full and satisfy your cravings while fueling your body. Consider adding a jar-full of almonds, cashews, walnuts, brazil nuts, hazelnuts, sunflower or pumpkin seeds to your snack drawer with every grain you give-up. Or buy them all (more of the less expensive and less of the more expensive, if you’re watching your budget) and mix them together.
Experiment With MIllet – High in protein, millet can be a more affordable alternative to quinoa when steamed, a gentler version of popcorn when toasted, and a tasty burger when pan-fried. Follow this recipe from Epicurious (nix the wheat bun) or use it as a starting point for your own invention.
Batter Your Vegetables With Garbanzo – This savory flour is a low-cost, high-protein alternative to other gluten-free flours. Toss washed broccoli, squash, zucchini, carrot slices, cauliflower, or your favorite vegetable in a bowl of garbanzo flour mixed with salt, pepper, and your favorite spices. Lightly pan-fry in olive oil and you’ve created a delectable and fortified snack. Click here for variations on vegan fritters.
Make Pancakes – I have a client who knew she had a gluten-sensitivity but struggled to abandon her morning toast-with-eggs because she was deeply attached to the comfort and fulfillment of her breakfast routine. She also could not afford to keep up with a daily, gluten-free-bread habit. I recommended she try Pamela’s Baking & Pancake Mix. The four-pound bag will last over two months using a third-cup mix with quarter-cup liquid ratio to make a daily pancake. Add golden flaxseed meal and water or almond milk; then pan-fry over medium heat with coconut oil. You can blend the egg or enjoy it on-top. Healthy pancakes are deceivingly simple, yet irresistible, and they helped my client transform her morning ritual.
Snack On Homemade Crackers – When your energy is too low to cook but the nuts and seeds just won’t do, homemade crackers make a great base for any snack. Try my paleo herb crackers. Top with fresh fruit, cheese, hummus, guacamole, or eat them plain, depending on your appetite. When you invest in bulk ingredients, you save money over time, and the earth by foregoing all the packaging involved with dozens of boxes of crackers.
Eat Local – Boulder eateries and grocery stores carry a rich variety of gluten-free, low-grain options, and when you’re creative and resourceful, gluten-free eating can be fairly affordable. When eating-in, the internet is a treasure chest of recipes that accommodate every food sensitivity. Elana’s Pantry offers a plethora of Paleo, grain-free, gluten-free, dairy-free, and refined-sugar-free recipes created by a local pioneer of grain-free cooking.
