Tips on how to identify and choose gluten-free foods

　　

What is gluten?

Definition and characteristics of gluten

Gluten is a type of protein found in grains such as wheat, barley, and rye. When water is added to flour and kneaded, two types of proteins, glutenin and gliadin, become entangled to form a sticky gluten network.

This property of gluten gives bread, pasta, noodles, etc. its elasticity and texture. Gluten is an essential component of foods made with wheat flour, but it has also been pointed out that it may have adverse effects on health.

Health effects of gluten and precautions

Gluten can cause health problems for some people, including celiac disease (gluten intolerance), an autoimmune disease in which gluten ingestion damages the lining of the small intestine, resulting in symptoms such as diarrhea, abdominal pain, and malabsorption of nutrients.

Additionally, many people who do not have celiac disease are sensitive to or intolerant of gluten. Gluten consumption can cause symptoms such as abdominal discomfort, fatigue, and headaches. Furthermore, research suggests that gluten may worsen the symptoms of autism spectrum disorder (ASD) and attention-deficit hyperactivity disorder (ADHD).

It is thought that gluten may affect the brain, leading to changes in behavior and cognitive function.

Typical gluten-containing foods

Gluten is found in many processed foods. Some common foods that contain gluten include:

Typical foods containing gluten

Food Category	Specific examples
Bread	Bread, sweet bread, pizza, hamburger buns, etc.
noodles	Pasta, udon, ramen, spaghetti, etc.
sweets	Cakes, cookies, biscuits, crackers, etc.
Other processed products	Roux, stew, hamburger steak, fried chicken powder, etc.

As you can see, gluten is found in a variety of foods that are familiar to us. In addition, there are cases where gluten is actually contained in seasonings and processed foods that at first glance seem unrelated to gluten.

Soy sauce, miso, consommé, dressings, etc. may also contain wheat-derived ingredients. For those who want to limit their gluten intake, it is important to check food labels carefully.

How to identify gluten-free foods

Check food and allergen labels

When choosing gluten-free foods, the first thing you want to check is the food label. In Japan, wheat, barley, and rye are designated as specific ingredients, and allergy labeling is mandatory. Therefore, if these grains are used as ingredients, they should be listed.

Additionally, products that claim to be gluten-free often have phrases such as "gluten-free" or "non-gluten" on the label. However, it is important to note that these labeling practices are not legally mandated, but are a voluntary initiative by each manufacturer.

Ingredient names and specific ingredients

The most important thing on food labels is the name of the ingredients. Ingredients are listed in order of the amount of each ingredient, so if wheat, barley, or rye are listed at the top, it is likely that the product contains a lot of gluten. Wheat, which is a specific ingredient, is also listed in a separate section.

[Example of ingredient name display]
Ingredients: Wheat flour, sugar, eggs, shortening, salt/leavening agent, emulsifier, flavoring
(Contains wheat as part of the ingredients)

In this way, specific ingredients are listed in parentheses, separate from the ingredient name column.

What does "gluten-free" mean?

Gluten-free labeling is based on each company's voluntary standards. In many cases, products labeled as gluten-free do not contain gluten-containing ingredients such as wheat, barley, or rye. However, standards vary from manufacturer to manufacturer.

If you want to strictly eliminate gluten, we recommend checking the labeling standards or contacting the manufacturer. Generally, products with the "GF" mark, which indicates that the gluten content is 1 ppm (1 part per million) or less, are safer.

Use of certification marks and specialty stores

One way to identify gluten-free foods is to rely on certification marks issued by public or private organizations. Overseas, the "GF" mark issued by the American Gluten-Free Certification Organization (GFCO) is widely used.

In Japan, we are increasingly seeing the mark of the gluten-free certification system "JGFA" of the Japan Gluten-Free Association , a general incorporated association. Products with this mark can be selected with relative peace of mind, as the gluten content is controlled below a certain standard.

Another recommended method is to go to a gluten-free specialty store or a restaurant that offers gluten-free menus. Specialty stores have thorough management of their equipment and cooking utensils to prevent the contamination of gluten, so you can enjoy gluten-free meals more safely.

Beware of hidden gluten

One pitfall when choosing gluten-free foods is the existence of "hidden gluten." Hidden gluten refers to gluten found in unexpected foods. Typical examples include processed foods such as the following:

[Foods that may contain hidden gluten]
- Ham, sausages and other processed meat products
- Mayonnaise, dressings, and other condiments
- Soup base, bouillon, consommé, etc.
- Curry roux, stew roux
- Fish cakes, fish cakes, and other fish paste products
- Dairy products such as ice cream and pudding

These processed products often contain wheat flour or wheat protein to adjust the texture and taste. Even if only gluten-free ingredients are used, there is a possibility that gluten may be unintentionally mixed in if the production line is shared.

In addition to not overlooking allergy labels, it is also important to pay attention to warnings such as "contains wheat as part of the ingredients." If you want to completely avoid consuming gluten, we recommend contacting the manufacturer for detailed information.

How to choose gluten-free ingredients

Use of alternative flours such as rice flour and multigrain flour

Choosing ingredients that can replace wheat flour is key to maintaining a gluten-free diet. Among these, alternative flours such as rice flour and multigrain flour are recommended. Rice flour is made by milling non-glutinous rice and can be used to make bread, pasta, and sweets.

By using rice flour, you can enjoy a fluffy texture even in gluten-free foods. Recently, the number of products using rice flour has been increasing, making it easier to find at supermarkets. Multigrain flour is also an ingredient worth paying attention to.

[Typical multigrain flour]
- Brown rice flour
- Millet flour
- Millet powder
- Barnyard millet powder
- Tapioca flour

Each of these multigrain flours has its own unique flavor and texture, expanding the variety of dishes you can make. For example, brown rice flour can provide nutrients such as dietary fiber, vitamins, and minerals. Millet flour and foxtail millet flour have a characteristic crunchy texture and can be used to make porridge and sweets. By making good use of alternative flours, you can create satisfying meals even if you're gluten-free.

Use of natural and organic foods

When choosing gluten-free ingredients, it is important to use natural and organic ingredients. Natural foods are foods made without additives or chemical seasonings. Organic ingredients are foods grown using organic farming methods.

These foods have no unnecessary additives added during the manufacturing process, so there is a low risk of gluten contamination. Specifically, the following foods are recommended:

[Natural and organic foods suitable for gluten-free diets]
- Fresh vegetables and fruits
- Grains grown without pesticides or chemical fertilizers
- Additive-free seasonings
- Certified organic processed products

You should be able to find gluten-free ingredients at natural food specialty stores and organic stores. Natural foods are also generally highly nutritious, so you can choose to eat foods that are good for your body. To avoid gluten and maintain a healthy diet, why not actively incorporate natural and organic foods into your diet?

Choose less processed foods

To reduce gluten intake, it is important to choose foods that are less processed. Highly processed foods, such as pre-cooked and processed foods, are at a higher risk of containing gluten. For example, frozen foods, retort foods, and instant foods often contain wheat flour and wheat protein.

Gluten is also sometimes found in processed meat products such as ham, sausage, and kamaboko. Therefore, it is important to try to cook homemade food as much as possible and to use cooking methods that make the most of the ingredients themselves.

[Examples of less processed foods]
- Fresh meat, fish and eggs
- Seasonal vegetables and fruits
- Dried foods (beans, seaweed, mushrooms, etc.)
- Nuts - Fermented foods (miso, natto, yogurt, etc.)

By using these ingredients to prepare your own meals, you can minimize the amount of gluten that gets mixed in. Also, when eating out, try to choose simple dishes. Steak, sashimi, salads, etc. are considered to be relatively gluten-free.

Choosing less processed foods not only reduces gluten intake, but also leads to a more natural diet with fewer additives. Choosing healthy foods to eat will help you live a healthier gluten-free lifestyle.

Gluten-free options at restaurants and convenience stores

Restaurants with gluten-free menus

Many people who follow a gluten-free diet find it difficult to eat out. However, recently, more and more places are offering gluten-free menus. For example, some cafes and restaurants offer menus using rice flour bread and gluten-free pasta.

Additionally, some hamburger shops now offer wrap-style options using lettuce instead of buns, and some pizza restaurants are now offering pizzas made with gluten-free dough.

In this way, if you can find gluten-free menu items, your options for enjoying dining out will expand. You can dine with peace of mind by researching restaurant information in advance or contacting them directly. There are also an increasing number of apps and websites that introduce gluten-free restaurants, so we recommend making use of them.

This is a welcome change that shows that understanding of gluten-free options is increasing even in the restaurant industry.

How to use convenience stores and supermarkets

To maintain a gluten-free diet, it's important to know how to make the most of convenience stores and supermarkets. Convenience stores offer a wide selection of gluten-free foods, such as rice balls, salads, and fruit.

However, it's important to carefully check the ingredients on the back of the package. Gluten can be found in unexpected places, so don't let your guard down. Also, keep an eye out for gluten-free products being sold by convenience stores.

[Examples of gluten-free products at convenience stores]
- Family Mart "Germinated Rice Bar"
- Lawson "Gluten-Free Chocolate Bar"
- Seven-Eleven "Gluten-Free Sweets"

As you can see, the number of gluten-free products is gradually increasing, so be sure to check them out. Meanwhile, supermarkets have a wide variety of gluten-free ingredients, which is appealing. There's a wide selection of ingredients that can be used as substitute flours, such as rice flour, multigrain flour, and potato starch.

You can also find gluten-free hotcake mix and pancake mix in the baking ingredients section. By using supermarkets, you can make gluten-free meals at home. We also recommend trying your hand at creative cooking by referring to recipe websites.

Important points to note when ordering

Even at restaurants that offer gluten-free menus, you need to be careful when ordering. The first thing to do is to clearly inform the staff that you are ordering gluten-free food. Simply adding a simple comment like, "I have a gluten allergy, so please give me something gluten-free," should make your meal safer.

Another important point to check is contamination (cross-contamination) during cooking. It is important to warn customers not to use the same cooking utensils to handle gluten-containing foods, or to reuse oil. In some cases, you may need to ask customers to cook gluten-containing foods completely separately.

Also, pay attention to the ingredients in your dressings and sauces.

[Items that may contain gluten]
- soy sauce
- Worcestershire sauce
- Miso
- Mayonnaise
- Dressing

These condiments may contain gluten, so it's best to check beforehand, or ask to replace them with simple condiments like olive oil and lemon juice. Keeping these points in mind and communicating with the staff will help you enjoy a safe gluten-free dining experience.

A balanced gluten-free diet

Include a variety of food groups

If you continue to eat a gluten-free diet, the foods you can eat can be limited, which can lead to an imbalance in your nutrition. However, even with gluten-free foods, it is possible to get nutrients from a variety of food groups.

First, staple foods should be rice, grains, potatoes, gluten-free pasta, etc. These should be the focus, combined with meat, fish, eggs, and soy products as protein sources. It is also important to actively incorporate a wide range of ingredients, such as vegetables, fruits, seaweed, and mushrooms.

Because you're gluten-free, it's important to be creative with the combination of ingredients and aim for a varied diet. Specifically, the following diet would be ideal:

[Example of a balanced gluten-free meal]
- Breakfast: Rice flour bread, vegetable soup, yogurt
- Lunch: Mixed grain rice, grilled chicken, vegetable salad, mandarin oranges
- Dinner: Potato potage, baked fish in foil, tofu salad, banana

In this way, combining a variety of foods throughout the day will help you achieve a nutritionally balanced diet. We also recommend using gluten-free recipes as a reference to expand your repertoire. Try to create fun and delicious meals while adding your own personal touches.

Be aware of necessary nutrients

It's also important to be aware that there are nutrients that tend to be lacking in a gluten-free diet. Pay particular attention to dietary fiber, iron, calcium, and B vitamins. Wheat products are important sources of these nutrients, so avoiding gluten can result in reduced intake.

Make a conscious effort to consume nutrients that you may be lacking.

[Nutrients that tend to be lacking and their sources]
- Dietary fiber: vegetables, fruits, beans, brown rice, and grains
- Iron: red meat, liver, soy products, seaweed
- Calcium: dairy products, small fish, soy products, vegetables
- B vitamins: meat, fish, eggs, dairy products, legumes

By incorporating these foods into your daily diet, you can get enough of the nutrients you need even if you're gluten-free. Another way to do this is to make good use of vitamin and mineral supplements.

Be sure to consult with your doctor or nutritionist to choose the supplement that's right for you. The number of fortified gluten-free foods is increasing, so it's important to incorporate them wisely. A nutritionally balanced diet should not only contribute to physical health, but also to mental health.

It's important to be patient

The most important thing to maintain a gluten-free diet is to be patient. Avoiding gluten is a big change to your diet. It can limit what you can eat, making it difficult to eat out or hang out with friends.

Additionally, gluten-free foods are generally expensive, and some people may find it to be a significant financial burden. When faced with such difficulties, it is important to remain positive and not give up. Rather than striving for perfection, it is essential to have a flexible attitude and continue living a gluten-free lifestyle at your own pace.

It's important not to beat yourself up too much if you occasionally ingest a small amount of gluten. Take a long-term view, listen to your body, and practice a gluten-free diet within your limits. It's also important to tell those around you about gluten-free diets and gain their understanding.

I recommend sharing information with family, friends, and fellow gluten-free eaters and building supportive relationships. Don't try to handle the burden alone; accept the support of those around you and continue your gluten-free lifestyle.

summary

We have explained in detail how to identify and choose gluten-free foods. Gluten is a protein found in grains such as wheat, barley, and rye, and is an important component that gives bread and pasta its texture. However, it can cause health problems for some people, which is why a gluten-free diet is necessary.

To choose gluten-free foods, it is important to carefully check the food label and the list of ingredients and specific ingredients. It can also be said that using gluten-free certification marks and specialty stores is an effective way to do so.

On the other hand, when choosing gluten-free ingredients, it is important to incorporate alternative flours such as rice flour and multigrain flour, natural and organic ingredients, and minimally processed foods. Don't forget to aim for a balanced diet and consciously consume nutrients that are often lacking.

Eating out or going gluten-free at a convenience store is entirely possible if you gather information about the store, check the products, and communicate with the staff. However, a certain amount of knowledge and ingenuity are essential to starting a gluten-free lifestyle.

However, the most important thing is to continue at your own pace, accepting the support of those around you. We hope you will practice a gluten-free diet that suits your body and leads to a healthy and fulfilling diet.

Gluten-free rice flour can be purchased online from "Komeko's Palette"

If you're looking for gluten-free or rice flour products, we recommend the online store "Komeko's Palette." Palette creates safe, secure, and delicious products with three key features: "Completely additive-free," "Wheat-free (gluten-free)," and "No refined sugar."

First of all, we are committed to being completely additive-free. Palette's products do not contain any food additives. We value the original flavor and nutrition of the ingredients, and provide products that can be safely consumed by everyone from children to the elderly.

Next, we are committed to not using wheat. At Palette, we do not use wheat in any of our products and are strictly gluten-free. Instead of wheat, we use nutritious rice flour and other natural ingredients that are gentle on the body. We strive to create a taste that is delicious even without wheat, by making repeated efforts to bring out the moist texture and flavor of the ingredients.

Finally, we are committed to not using refined sugar. At Palette, we do not use highly refined refined sugar, but instead use natural sweeteners such as beet sugar and cane sugar. We offer sweets and foods with a mellow, deep flavor that make the most of the flavor of the ingredients and avoid a sudden rise in blood sugar levels.

As such, Palette is a brand that sincerely pursues safe, secure, and delicious gluten-free foods. They also stock a wide range of products that have been certified gluten-free, making them perfect for those who want to avoid gluten.

If you share Palette's vision of "allowing everyone to enjoy the same delicious food at the same table," why not give it a try? We're sure you'll discover new joys and discoveries in your gluten-free lifestyle.

The online store for gluten-free rice flour bread is "Komeko's Palette"