How to Go Wheat-Free: 7 Steps
1. Know what you're actually avoiding.
Wheat-free and gluten-free are not the same thing.Wheat-free products may still contain gluten-containing grains. Before you shop, understand which one you need to avoid, because the labels are not interchangeable.
2. Learn the different names wheat goes by.
Wheat can appear on ingredient lists under several names, including wheat, flour, semolina, spelt, triticale, and wheat starch. Don't rely on spotting just the word "wheat".
3. Read the allergen information, not just the front of the package.
The front of a package is marketing; the ingredient list is where you need to look. Pay attention to precautionary statements such as "may contain traces of wheat" too: these refer to possible cross-contact during production, not necessarily to an ingredient in the recipe.
4. Rebuild the base of your plate first.
Wheat often appears in everyday staples: bread, pasta, couscous, pizza, pastries and battered foods. Start by replacing these foundations with alternatives such as rice, corn, potatoes, quinoa, buckwheat, chickpea flour or certified gluten-free oats, if needed. Change what sits at the centre of your meals first, and the rest becomes easier.
5. Cook one thing from scratch each week.
Some unexpected products can contain wheat, including sauces, soups, stock cubes and processed foods. Depending on the brand and recipe, this may include soy sauce, prepared stocks, sausages and even some yoghurts. Learning to make one staple from scratch each week gives you more control over ingredients and makes shopping easier.
6. Pay attention to fibre and B vitamins.
Whole wheat products can contribute fibre and several B vitamins to your diet. If you remove them, make sure you replace those nutrients with other foods: legumes, vegetables, brown rice, oats and appropriately fortified cereals.
7. Get tested before cutting wheat out completely.
If you are removing this food because you suspect of any intolerance speak to a healthcare professional before changing your all diet.
Comments