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

Turns out, you really are what you eat

By Bob Gaydos

I don’t’ eat salt and sugar anymore. Well, I try not to, as much as is possible in America. Also no red meat, French fries or soda. I know, downright un-American.
As I write this, I‘m sitting in Dunkin’ Donuts alone, eating my oatmeal with fruit (fair) and veggie egg white (pretty good) breakfast. Medium coffee, no sugar. Ketchup Bob, who usually joins me, had a previous engagement. We’ll have to talk about that ketchup some other time.
The low-salt/sugar diet started about four months ago, the result of a long-delayed physical checkup and a decision that I wasn‘t ready for the slow-but-steady surrender to couch potato oblivion. Not by a long shot, it turns out to my pleasant surprise.
The doctor said I was too heavy and my blood pressure was too high. Vitamin D was too low. A couple of pills, some exercise and a new diet were prescribed. The pills have the blood pressure down to my former well-within-acceptable range and I have lost about 30 pounds (more to come). I am also walking two-to-three miles per week and have started what I call an exercise regimen, but my coach calls a reclamation project. I say it’s just semantics, but we’re working on it.
It turns out, the diet switch wasn’t nearly as difficult as I thought it would be. There’s a lot of salad in my diet now, more fruit and veggies and a lot of chicken. Also seafood. I have ventured into the previously mysterious world (to me) of vegan cuisine and have eaten sushi for the first time. More to the point, I’m prepared to go back for seconds. I have also relearned the art of using chopsticks (brown rice, please).
I am also happy to report that there are mighty tasty organic cookies (double chocolate) and that chocolate itself, if it’s mostly chocolate, is still good as well as good for you. And there are plenty of healthful salsa and chip varieties to satisfy that other craving. And Greek yogurt with fruit.
Don’t get me wrong, I’m not nearly settled in to this new diet. Not even sure what it will eventually turn out to be. I may splurge on an occasional steak or ice cream cone. Fanaticism is not one of my shortcomings. The doctor asked me to read “Wheat Belly,” a best-seller that launched the no-gluten craze. I’m not even sure I had a wheat belly, but I’m reading the book and I’ll have to get back to you on that. At the very least, I know that too much bread isn’t good for me.
The exercise regimen, on the other hand, has turned out to be more challenging. Even walking a half mile was exhausting initially.Weight training (dumbbells, not barbells) was, to be honest, humbling at first. My male ego had to wrestle with seeing the fairer sex easily do repetitions I could not finish. Pushups? Forget it. The only exercise I managed to feel OK doing at first was crunches. (And by the way, they’re paying off.) I’m also doing a lot of stretching and believe me my body needed it and I feel it.
I am happy to report that I am now doing a two-mile walk each week, with a one-mile stroll tossed in most weeks as well. There are also sessions on a stationary bike (soon to be increased, coach) and a general heightened awareness of how I walk (also tossed in for the coach).
So what? you say. Why should you care about what I eat or do with my body? Well, honestly, you don’t have to care. I’m doing this diary entry as a sort of selfish exercise in self-discipline, to remind myself that what I’m doing is working. I feel much healthier, look much healthier and even think in a healthier way than I did before I began this radical change. That’s win-win-win. I’ve had to buy new jeans and they are already too big.
It has always been my belief that it is never too late to do something if you really want to do it. Motivation is key, of course. As well as self-discipline and support and encouragement. Making this change a matter of public record also has the effect of making me stick to it as much as possible because I won’t like being asked whatever happened to your diet, chubby?
And, who knows, maybe it will influence someone else who is slipping into coach potato oblivion to resist and pull him or herself out of the cushions. Life is too short to fritter away. I have a long way to go, but the joy, they say, is in the journey. So I’m going to try to have fun as I go along.  (More stretches? Really coach?) I’ll keep you filled in on the details.
Next week, Bob, the ketchup talk.

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