Gluten, what is it and what should I eat or not eat?

Gluten is another word for the proteins found in wheat, rye, and barley. Individuals with celiac disease must follow a gluten-free diet to manage their disease. If you have celiac disease, the following gluten-free diet basics are important to know and follow.

Wheat, rye, or barley

Avoid wheat, rye, and barley. They all contain gluten

Oats

Oats often are cross-contaminated with gluten-containing grains. Pure, uncontaminated oats, tested and labeled as gluten free, are now available and are considered safe to consume in moderation.

Wheat and wheat-containing grains

Other names for wheat or wheat-containing grains that contain gluten are:

Bulgur

Cake flour

Durum

Einkorn

Emmer

Enriched flour

Farina

Farro

Graham flour

Kamut®

Matzo

Pastry flour

Self-rising flour

Semolina

Spelt

Triticale

Wheat germ

Wheat starch

 

Wheat free does not mean gluten free. Wheat-free foods still may contain rye or barley.

 

Malt

Malt, malted beverages (beer, ale, and lager), and malt flavorings (used in malted milk shakes) are made from barley. They are not gluten free.

Grains and flours that are safe

The following grains and flours are safe for individuals on a gluten-free diet:

Amaranth

Any flour made from nuts, beans, tubers, or legumes

Arrowroot

Buckwheat

Corn

Cornstarch

Flax

Montina™

Potato

Quinoa

Rice

Sago

Sorghum

Soy

Tapioca

Teff

 

Processed foods that might contain wheat, barley, or rye*

The following foods might contain wheat, barley, or rye:

Bouillon cubes

Brown rice syrup

Candy

Chips

Cold cuts

Communion wafers

Flavored instant coffee mixes

French fries

Gravy

Hot dogs

Imitation fish

Matzo

Potato chips

Rice drinks

Rice mixes

Salami

Sauces

Sausage

Seasoned tortilla chips

Self-basting turkey

Soups

Soy drinks

Soy sauce

Vegetables in sauce

 

*  Most of these foods are also available as gluten-free products. When in doubt, read food labels and check with the food manufacturer.

 

Cross-contamination

Follow this advice to prevent gluten-free foods from coming in contact with foods containing gluten:

Store gluten-free foods separately from foods containing gluten

Designate certain appliances, such as a toaster, for use with gluten-free products only

Use clean tools for cooking, cutting, mixing, and serving gluten-free foods

Have separate containers of butter, peanut butter, and condiments, or institute a no-double-dipping rule

Do not purchase flour or cereal from open bins

 

Foods to choose

Stick to plain, simple foods, which are mostly found in the outer aisle of the grocery store, including:

Any food labeled as gluten free

Corn in all forms

Dairy products, including:

Butter

Margarine

Milk

Plain yogurt

Real cheese

Legumes in all forms

Nuts in all forms

Plain eggs

Plain fish

Plain fruits (fresh, frozen, or canned)

Plain meats

Plain poultry

Plain vegetables (fresh, frozen, or canned)

Rice in all forms

Vegetable oils (including canola)

Vinegar (all except malt vinegar)

 

References and recommended readings

Celiac disease. National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health website. Publication 08-4269. http://digestive.niddk.nih.gov/ddiseases/pubs/celiac/. Published September 2008. Updated January 27, 2012. 

Celiac Disease Foundation. Sources of gluten. Celiac.org website. http://celiac.org/live-gluten-free/glutenfreediet/sources-of-gluten/. 

Dietary assistance to improve thyroid function

Iodine heads the list.

Selenium,the best source would be Brazil nuts!

They say just eating one to two a day is enough to replenish body needs.

Ashwagandha,is a Indian Ayurvedic herb which helps in making thyroxine.

It is available as capsules,supplement.

I read about a juice preparation which assists thyroid.The recipe is from the Juice Lady ,Cherie Calbom.

Juice of 2 beets,one Apple,1 cucumber( organic).

We carry a preparation in office called (Thyroid Response) which is shown to assist in helping thyroid function better.

Tremors and meat consumption

Over the several years of my seeing patients with various medical problems,I have come across tremors which are so resistant to treatment.tremors can affect the hands,face eyelids,head.

This is essential tremor,different than Parkinson's.

Some research shows it is related to Harmane,which is a potent tremor producing Beta carboline

alkaloid found in muscle foods like beef,chicken,pork.Cooking the meat increases this concentration.

The temperature meat is cooked,the time meat is cooked all affect Harmane concentration.

Barbecuing,panfryingproduce highest amounts.

Now,so what can we do?

First changing to a more vegetarian diet is an easy answer.

Medications like Beta blockers don't help much.

Can detox help?

Yes,try to eat organic fruits and vegetables.

I have seen Magnesium ,a good salt of mag can help reduce tremors.

In early stages I have seen Acupuncture treatments can help reduce tremors,though it may need several treatments.

Parkinson's disease and tremors is a different disease though I think diet has a great role to play in it.

Poem author unknown

Cabbage always has a heart

Green beans string along

You are such a tomato

Will you peas to me to belong?

You have been the apple of my eye

You know how much I care

So lettuce get together

We'd  make a perfect pair.

Vegetarian diet and risk of colon cancer

As you all know,I am vegetarian and would like to put emphasis on vegetarian diet for improved health.

Colorectal cancers are a leading cause of cancer mortality the study in JAMA showed that vegetarian diets are associated with an overall lower incidence of colorectal cancers.

Study revealed interesting patterns.

Vegetarians tended to be older than non vegetarians,have higher education levels,exercise more,use calcium supplements,less likely to have ever smoked,to drink alcohol,to have had a colonoscopy or sigmoidoscopy,to have Diabetes or have been treated for peptic ulcers or to have used statins or aspirin.

Vegetarians had lower BMI,lower intake of fat,saturated fat,higher intake of fiber.

The Pescovegetarians in particular have a much lower risk compared with non vegetarians.

Ther may be a possible protective association for fish consumption and rectal cancer.

This article I read also proved that vegetarian not only reduces risk of colon. Cancer but even evidence of potential reduced risk of obesity,hypertension,diabetes and overall mortality.

JAMA Intern Med.2015;175(5)767-776

An apple a day keeps Doctor away

Everybody has heard this.

Well how many of you follow this?

I will discuss a recent study  that showed that eating an apple a day population do appear to use fewer prescription medications.i think this is a significant outcome noted!

JAMA Intern Med.2015;175(5):777-783

Nut consumption and heart health and overall health

I am going to be bringing you some authentic research published recently in our prestigious journals regarding nutrition.

We will start with benefits of nut/ peanut consumption.

High intake of nuts has been linked to a reduced risk of mortality .

Nut consumption was associated with decreased overall and cardiovascular disease mortality across different ethnic groups and all socioeconomic groups.

Consumption of nuts,specially peanuts given their affordability may be considered a cost effective measure to improve cardiovascular health.

JAMA Intern Medicine 2015;755-766