The healthy shopper II

What does ‘gluten free’ mean for me? 

By Bob Gaydos

       There is an aisle of food products at the ShopRite supermarket in Chester, N.Y., that reaches from one side of the store way over to the other side. In fact, it seems to go on forever. Every item on the shelves is labeled “gluten-free.” Similar sections, some even larger, have sprung up in supermarkets across the country, causing more than one shopper to wonder, “What the heck is gluten?” 
Gluten, which comes from the Latin word for ”glue,” is a protein found in wheat, barley, rye, spelt and other grains. It is used extensively in baking to help dough rise and to give the final product -- bread, cake, muffins, etc. -- shape and chewiness. It is also used in many other food products, medications and vitamin supplements to provide texture and as a stabilizing or binding agent. It can be found in products ranging from imitation meats (Tofurkey) to pasta, beer, pizza, cookies, ice cream and ketchup. It is a staple of most processed foods.
         Until the past couple of years, the phrase “gluten-free’ was familiar (and important) primarily only to the roughly 1 percent of Americans estimated to have celiac disease. Celiac disease is an autoimmune disorder triggered by eating gluten. It can cause inflammation in the small intestine, leading to stomach pain, bloating, diarrhea and even weight loss. Over time, undiagnosed, it can deprive organs of important nutrients. Celiac disease has no cure, but it can be controlled with a gluten-free diet.
The recent boom in gluten-free products at the supermarket, however, also has a lot to do with concerns about gluten sensitivity and wheat allergy (separate conditions), combined with a desire among more health-conscious consumers to reduce their calorie intake. Products with gluten have been linked to weight gain. This consciousness has been fed by social media sites on the Internet which have given rise to a growing societal interest in eating more healthfully and a concern over genetically modified foods, including wheat. (GMOs will be covered in a later article.)
         Of course, there has been more aggressive marketing by food companies responding to consumer demand. And it’s the marketing that can cause confusion among shoppers. While the Food and Drug Administration does not require gluten to be listed on labels, last year it adopted standards under which companies may voluntarily list their product as “gluten-free.” Lesser-known food companies that were already producing gluten-free foods were quick to respond; larger companies, noting consumer interest (and purchases) began to follow suit. More seem to be doing so every day.
         Since a primary goal of this series is to help eliminate shopper confusion, it should be known at the outset that many foods are gluten-free in their natural form, including meats, poultry, fish, fruits, vegetables, potatoes, rice and beans. Labeling them ‘’gluten free’’ is stating the obvious. There is a slight risk of cross-contamination with beans, since some farmers grow them on the same fields or adjacent to crops that contain gluten. Persons who know they are allergic or sensitive to gluten (confirm this with your doctor), might want to look for products voluntarily labeled gluten-free and be alert for another voluntary statement, “may contain wheat.” 
          But labels, even though they may be truthful, can be deceiving. Whether the intent of avoiding gluten is to avoid symptoms of celiac disease or to lose weight, it’s important for the savvy shopper to be aware of everything that is in the product that’s labeled “gluten-free.” A lot of sodium may be added for “taste,’’ or some unhealthful combination of the sugars listed in the first article in this series may be lurking. There may be chemical additives. It’s also wise to be aware of what is being used instead of gluten to give the product the desired texture. 
         It doesn’t take a long time to read food labels once you’ve made it a practice. Knowing what you’re looking for is key. Beyond that, it’s still a matter of taste and texture. Rice, quinoa and buckwheat are among the foods gaining in popularity with the gluten-free consumer.

Not just gluten
        If you want to read more about wheat and it’s possible effect on weight and health in general, Dr. William Davis has written a best-selling book entitled “Wheat Belly.” It’s available at the usual places On Line.

Next: What exactly is “natural”? 

bobgaydos.blogspot.com

Required reading: New food labels

The healthy shopper - 1

By Bob Gaydos

In a bow to reality, the Food and Drug Administration has proposed new requirements for nutrition labels on prepared foods and beverages. The changes are the first since the FDA began requiring the labels more than two decades ago. The proposals would give more prominence to total calorie content, rather than how many calories come from what kind of fat, and require companies to list how much sugar has been added to the product. The FDA also would require listing how much Vitamin D, dietary fiber, potassium, calcium and iron the product contains.

The agency is also proposing lowering the recommended daily sodium intake to 2300 milligrams from 2400, but is asking for comment on lowering it to 1500 milligrams, a level encouraged by many medical and health groups.

Finally, the proposed new labels would also have revised serving sizes for some products in the hope of more accurately reflecting the way people consume it. For example, a 12 -or-20 ounce bottle of soda would be considered one serving, not two, since most people typically consume the whole bottle. A pint of ice cream would be two servings, not four. This should make it easier to calculate how many calories people are actually consuming.

Some look at this action by the FDA as a recognition -- somewhat belatedly -- of Americans’ changing eating habits and a desire to provide more useful information for an increasingly label-reading population. Others see it as ignoring more important labeling issues, for example, clearly labeling what ingredients are good for consumers and which ones they should try to avoid.

Health advocates say that emphasizing specific ingredients on the label, as the FDA proposes, allows food companies to make front-of-the-product claims that suggest the product is healthful -- low in fat, high in fiber, rich in Vitamin C, for example -- when other ingredients -- salt and sugar for example -- may be present in less than healthful percentages.

Advocates for more healthful foods also suggest that instead of listing every different type of sugar on the label -- a practice that effectively hides the overall sugar content of many products -- it would be better to just list the total sugar content and for the FDA to issue a recommended daily amount for sugar intake. Clear front-of-the-package labels have also been urged as a way to help pressed-for-time shoppers make quicker, healthier choices.   

Some health advocates go so far as to suggest that the FDA require labels that classify the nutrients in a product in two easy-to- understand categories -- “get enough” and “avoid too much.” The FDA has actually offered that option in its proposed labeling changes.

In any case, whatever changes eventually come about on food labels, the challenging issue right now for many shoppers is the seemingly endless array of new information and products greeting them as they graze supermarket aisles. Never mind figuring out which brand gives you more for your money, today it can be tough trying to figure out exactly what you’re getting for your money and whether it’s as good for you as the label says.

In a series of occasional articles, I will try to take some of the mystery and confusion out of the new food shopping by answering such questions as: What’s gluten and do I need to be free of it? What’s a GMO? Is ‘’natural’’ always natural? What makes it “organic”? And what’s the controversy about palm oil?

*  *  *

For starters, since the FDA is recommending listing how much “added sugar” is in any product, but there’s no way to know when or if it will actually do so, it would be useful to be able to recognize the different names under which sugar travels on labels. Anyone concerned about how much sugar he or she consumes (which should be everyone), should know these aliases: sucrose, dextrose, maltose, lactose, high fructose corn syrup, corn syrup, maple syrup, brown rice syrup, in fact, most words ending in “ose” or “syrup,” cane sugar, cane juice, honey, caramel, palm sugar, molasses, brown sugar, invert sugar, fruit juice concentrates, dextrin, malt, agave and other nectars, sorghum and treacle.

These are the most common aliases, but there are dozens of variations of sugar listed on labels. Any of these near the top of the list, means there’s a lot of sugar in the product. Several of these listed on the labels suggests the same thing. Be aware.

Next: What is gluten and should I be free of it?

bobgaydos.blogspot.com