Choosing gluten-free ingredients | What foods are not allowed and how to identify them
Gluten-free food categories that are not allowed
Bread and noodles containing wheat
When practicing gluten-free, the first thing to avoid is bread and noodles, which contain wheat. Many of the staple foods we eat every day, such as bread, pizza, pasta, udon, and ramen, contain wheat flour. When wheat flour is added to water and kneaded, a protein called gluten is formed, which gives bread dough its elasticity and noodles its firmness.
Therefore, on a gluten-free diet, you should basically avoid these foods. Recently, bread and noodles made with rice flour or multigrain flour instead of wheat flour have become available on the market. Even if you are gluten-free, you can still enjoy bread and noodles by making good use of these substitutes.
Surprisingly high number of processed foods containing wheat
Aside from bread and noodles, wheat is used in a surprising number of processed foods. For example, curry roux, stew, croquettes, fried chicken powder, and batter for frozen foods all contain wheat flour to thicken or coat the food.
Wheat is also sometimes used as a binder in hamburger steaks, meatballs, gyoza wrappers, etc. When purchasing commercially available processed foods, it is important to carefully check the ingredient label to make sure that they do not contain wheat.
It's especially easy to overlook detailed labels, so it's important to be careful. Avoiding processed foods and getting into the habit of cooking at home may also be effective in reducing gluten intake.
The pitfalls of gluten in seasonings
Gluten is not only found in staple foods and side dishes, but also in condiments. Wheat is used in a variety of Japanese, Western, and Chinese condiments, including soy sauce, miso, ponzu, mentsuyu, and Worcestershire sauce. This is because wheat is used in the fermentation and aging processes, and wheat starch is added to thicken them.
Soy sauce is said to be unlikely to cause wheat allergies, but it may be best to avoid it if you are gluten intolerant. Gluten can also be found in surprising places, such as mirin, mayonnaise, and dressings, so be careful.
Choosing the right seasonings is one thing you should pay particular attention to when practicing gluten-free. Check the ingredients label to choose wheat-free products, and make your own seasonings.
Gluten contained in everyday products such as cosmetics
Gluten is not only found in food, but can also be found in cosmetics and everyday products. Wheat proteins are added to shampoos, soaps, creams, lip balms, and other products to enhance their moisturizing and skin-softening effects.
These products are generally not a problem if they come into contact with the skin, but some people with wheat allergies may experience inflammation or itching just from contact.Also, if the fine powder gets into your mouth or is inhaled, it can cause allergic symptoms.
Wheat allergies can sometimes be detected through patch tests on cosmetics, so those who need gluten-free products should also be careful when choosing cosmetics. Take measures based on your symptoms, such as choosing wheat-free everyday products and avoiding using them on sensitive areas of the skin.
A list of gluten-free foods
Staple foods made from rice flour or multigrain flour
For a gluten-free diet, we recommend staple foods made with rice flour or multigrain flour instead of wheat flour. Rice flour is made by milling rice into a powder and does not contain gluten, so it can be safely eaten by people with wheat allergies or gluten intolerance.
Rice flour can be used to make bread, pizza, pasta, and other dishes that use wheat flour as a substitute. Millet flour, made by milling millet, buckwheat, and barnyard millet, can also be used to make gluten-free staple foods. Millet is highly nutritious and rich in dietary fiber and minerals.
By mixing in multigrain flour, you can enjoy healthier gluten-free meals. Recently, there has been an increase in products that use rice flour and multigrain flour, so if it's difficult to make it yourself, it may be a good idea to use commercially available products.
Gluten-free meat, fish, eggs, and dairy products
Gluten is a protein found mainly in grains such as wheat, so animal products such as meat, fish, eggs, and dairy products are generally gluten-free. These foods are rich in high-quality protein, vitamins, and minerals, making them perfect main dishes for a gluten-free diet.
However, be careful when buying processed foods, as wheat may be used as a binder or in breadcrumbs. When purchasing hamburger steaks, minced meat cutlets, fried foods, etc., be sure to check the ingredients label carefully.
Additionally, fish paste, sausages, and ham may also contain gluten. When choosing animal products, it's important to choose ones that are as simple as possible. When cooking, avoid ingredients that contain wheat, such as fried chicken flour, and try to use rice flour or starch instead.
Almost all fruits and vegetables are OK
Almost all fruits and vegetables are gluten-free. Gluten is a plant protein, but it's rarely found in fruits and vegetables. That's why we recommend incorporating fruits and vegetables into your gluten-free diet.
They are rich in nutrients such as vitamins, minerals, and dietary fiber, and are useful for maintaining good health. Fruits and vegetables are also effective in increasing the volume of meals, replacing grains that contain a lot of gluten. For example, if you use plenty of vegetables in salads, soups, and stews, you can have a satisfying meal even with a small amount of grains.
When eating out, fruit parfaits and fresh juices are relatively safe options. However, processed vegetable products may contain wheat flour, so be careful. Be especially careful with batters for fried foods, frying flour, and roux.
Gluten-free processed foods
Many processed foods are prohibited on a gluten-free diet, but recently the number of gluten-free products has been increasing. Bread, pasta, cookies, etc. made with rice flour, starch, buckwheat flour, etc. can be safely eaten by people with wheat allergies or gluten intolerance.
It seems that the number of stores selling gluten-free products is gradually increasing in supermarkets, convenience stores, and online shopping sites. However, gluten-free processed foods tend to be more expensive than regular products. There is also variation in quality, so it is a good idea to look for products that suit you by referring to reviews and other information.
Even in the restaurant industry, more and more establishments are offering gluten-free menus, so it's important to check. Healthy cafes and restaurants that use organic ingredients in particular often have gluten-free options available. Be sure to check the menu carefully and ask the staff for advice, so you can enjoy your meal with peace of mind.
Ingredients that are easily confused and tips for distinguishing them
Be careful with buckwheat flour! The difference between buckwheat allergy and buckwheat allergy
In gluten-free diets, pasta and noodles made with buckwheat flour as a substitute for wheat are often featured. Buckwheat flour itself does not contain gluten, so at first glance it may seem suitable for a gluten-free diet. However, people with buckwheat allergies may also have a reaction to buckwheat flour, so caution is advised.
Buckwheat allergy triggers a different immune response than wheat allergy or gluten intolerance. Allergic symptoms occur when a special antibody called IgE antibody overreacts to the proteins contained in buckwheat.
On the other hand, gluten intolerance is an autoimmune disease caused by gluten found in wheat, and has a different pathology from buckwheat allergy. Therefore, in many cases, people with gluten intolerance can eat buckwheat flour without any problems, but if they also have a buckwheat allergy, they must avoid it. When choosing buckwheat products, it is wise to carefully check the ingredients label, and if the word "buckwheat" is present, it is best to eat it sparingly. Even with pure buckwheat flour, there is still a risk of buckwheat allergy, so those who suspect this may be the case should be careful.
The meaning and reliability of gluten-free labeling
In recent years, with the growing gluten-free boom, we have seen more and more "gluten-free" labels. However, the meaning of this labeling is not always clear. In Japan, there are no laws or regulations regarding the labeling of gluten-free foods, so each manufacturer uses their own standards to claim that their products are gluten-free.
For example, some companies claim that a product is gluten-free if it does not contain wheat, while others require that the gluten content be below a few ppm. There is also a significant amount of inconsistency in product labeling. Even if wheat is not listed in the ingredients list, the possibility of gluten contamination during production cannot be ruled out.
Even minute amounts of gluten can be dangerous, especially for those with severe allergies. Therefore, it is important not to blindly accept gluten-free labels and to carefully check the ingredient label. Furthermore, it is a good idea to seek advice on how to choose gluten-free foods from a medical professional or a trusted source.
A gluten-free diet is only effective if it is based on accurate knowledge and proper practice. While the words "gluten-free" are often seen on processed foods such as sweets, the reality varies. Don't rely too much on labels, but get into the habit of checking with your own eyes. It's also important to seek professional advice and find a gluten-free lifestyle that suits you.
Gluten-free certification mark
One way to choose gluten-free foods is to refer to marks based on official certification systems. For example, the "GF" mark issued by the American GFCO (Gluten-Free Certification Organization) is a globally recognized gluten-free certification. Foods bearing this mark have met the strict standards set by the GFCO and are guaranteed to contain less than 10 ppm of gluten.
In Japan, some companies have obtained this certification and are selling gluten-free foods. The activities of the Japan Gluten-Free Association, which uses the "JGFA" mark as a unique domestic certification system, are also attracting attention. The association is working to establish labeling standards for gluten-free foods and promote the spread of certified products.
These certification marks from official institutions can be a useful indicator when choosing gluten-free foods. However, due to the high hurdles to obtaining certification, there are still not many products that bear the mark. Use them only as a reference, and be sure to carefully check the ingredient label.
Check food and allergen labels
When choosing gluten-free foods, be sure to check not only the ingredients list but also the allergen labeling. Allergen labeling is a labeling system that clearly indicates specific allergens contained in foods.
In Japan, 28 items, including eggs, milk, wheat, buckwheat, and peanuts, are designated as specific ingredients, and allergen labeling is mandatory for foods containing these. Wheat, the main source of gluten, is counted as one of the specific ingredients. Therefore, if wheat is not listed in the allergen labeling section, it can generally be considered gluten-free.
However, this labeling does not cover unintentional contamination, so it is not intended to be comprehensive. It is also important to note that gluten can also be derived from grains other than wheat, such as barley and rye. It is wise to make a comprehensive judgment by comparing both the ingredient label and the allergen label.
However, checking the labels in detail can be a tedious task. You can save time by purchasing products from trusted manufacturers. You may also want to consider using specialty stores or online shops.
If you go to a store that specializes in gluten-free products, you should be able to rely on them to check the labels to a certain extent. In any case, accumulating knowledge and experience is essential for gluten-free eating. It's important to acquire your own tips on a daily basis. While developing your ability to read and interpret labels, aim for a delicious and safe gluten-free lifestyle.
Top 10 surprising gluten-containing foods
When trying to go gluten-free, it's important to be aware of gluten lurking in unexpected foods. Here are the top 10 foods that you might not realize contain gluten.
Top 10 Surprising Foods That Contain Gluten
1. Curry roux (gluten may be used to thicken it)
2. Sauces (many of which are made from wheat)
3. Dressing (made with wheat starch, etc.)
4. Fish paste (may contain wheat as a binder)
5. Soup base (may contain flour)
6. Chocolate (cookie dough, etc., contains gluten)
7. Ice cream (cookie dough, etc., contains gluten)
8. Furikake (Furikake seasoning) (may contain wheat granules)
9. Instant foods (such as noodles, which contain a lot of gluten)
10. Herbal tea (may contain malt)
At first glance, these foods may seem gluten-free. However, if you look at the ingredients, you'll be surprised to find that they contain grains that contain gluten, such as wheat. Be especially careful with processed foods.
Gluten is often added to foods for thickening, binding, flavoring, etc. Confectionery products may also contain wheat-based ingredients, such as cookie dough and wafers. Even beverages may be at risk of gluten contamination in the form of malt extract.
If you want to go gluten-free, it's essential to get into the habit of carefully checking the ingredients list of each and every food. However, reading the label thoroughly every time is a lot of work. It's wise to avoid foods that have a high risk of being contaminated with gluten on a regular basis. One idea is to focus on homemade dishes made with fresh ingredients rather than processed foods.
It is also effective to use seasonings and ingredients specifically for gluten-free diets. Let's learn the wisdom to lead a safe and delicious diet without being confused by the pitfalls of gluten. The most important thing is to deepen your understanding of gluten-free foods through your daily meals.
Tips for choosing gluten-free ingredients
How to use specialty stores and mail order
When choosing gluten-free ingredients, it is recommended to make good use of specialty stores and online shopping sites. In recent years, the number of specialty stores has gradually increased as demand for gluten-free foods has increased. These stores offer a wide selection of gluten-free ingredients and processed foods.
Gluten-free products that are hard to find at regular supermarkets, such as bread, pasta, and sweets, can be found relatively easily at specialty stores. Some stores also offer tasting services in-store, allowing you to check the taste and texture before purchasing.
If you talk to the staff, they'll give you advice on how to choose gluten-free ingredients and how to prepare them. On the other hand, don't overlook the benefits of online shopping sites. With the spread of the internet, it's now possible to purchase gluten-free foods from all over the country from the comfort of your own home.
Among these, online shopping sites specializing in gluten-free products stand out for their wide selection. They offer a wide variety of everyday ingredients, including various flour substitutes and gluten-free seasonings. It's a good idea to check reviews and user comments to find products that suit your tastes. However, when purchasing online, it's important to pay attention to expiration dates and delivery methods. Many gluten-free foods do not keep well.
There is a risk of quality being lost due to temperature changes during delivery, so be sure to check carefully before purchasing. In any case, it is important to understand the characteristics of both specialty stores and mail order and choose the method that best suits your lifestyle.
Check the raw materials and production line
The most important thing to do when choosing gluten-free ingredients is to check the ingredients and manufacturing line. Gluten is a general term for proteins found in certain grains, such as wheat, barley, and rye. These grains and foods made from them must be avoided in a gluten-free diet. Therefore, make it a habit to always check the ingredient labels when purchasing ingredients.
As mentioned above, how to read the label is important. It's important to read both the ingredients list and the allergens list. However, just looking at the ingredients list alone is not enough. There is a risk that gluten may be unintentionally mixed in during the manufacturing process.
This is called "contamination." When gluten-free foods are manufactured on the same line as other products, there is a possibility that residual flour or other substances may be mixed in. Even trace amounts of gluten can be dangerous, especially for people with severe allergic reactions. Therefore, we recommend checking the production line as much as possible.
If the package has a warning such as "The manufacturing line uses the same equipment as products containing gluten," consider it carefully. Ideally, it would be manufactured on a dedicated line, but in many cases this is currently difficult. It is important to make a choice that is right for you, taking into account the risks.
Additionally, when purchasing imported products, you should pay attention to the country of origin labeling rules. These may differ from Japanese labeling standards, so be sure to check carefully before purchasing. It's not easy to develop the habit of keeping an eye on ingredients and production lines. However, it's essential knowledge for living a gluten-free lifestyle. Learn your own tricks as you deal with each ingredient one by one.
Tips for creating a balanced menu
On a gluten-free diet, the options for staple foods, such as wheat products, are limited. This makes it very important to create a menu that takes nutritional balance into consideration. Simply avoiding wheat may result in a lack of nutrients the body needs. The ideal meal would be one that centers around a gluten-free staple food and combines it with a variety of side dishes. Here are two tips for creating a balanced menu.
Focus on protein, vitamins and minerals
Protein and vitamins/minerals are nutrients that tend to be lacking in gluten-free diets. Wheat products are an important source of protein. Wheat-based prepared foods and breads are also rich in vitamins and minerals.
To supplement these nutrients, it would be effective to actively incorporate meat, fish, eggs, soy products, etc. into your diet. Soybeans, in particular, are an excellent source of protein and also a treasure trove of vitamins and minerals. Classic Japanese side dishes such as tofu, natto, and miso are also great allies for those on a gluten-free diet.
Another idea for replenishing vitamins and minerals is to use seasonal vegetables and fruits. The variety of ingredients available with each season is one of the great attractions of Japanese food culture. Menus centered around colorful vegetables are not only well-balanced in terms of nutrition, but also visually appealing. Perhaps it's especially important to find ways to make the most of nature's bounty, especially when it comes to gluten-free diets.
Don't forget to eat fiber
One thing to be careful about when eating a gluten-free diet is consuming dietary fiber. Wheat is a type of whole grain and is rich in dietary fiber. Many gluten-free staple foods are highly refined and tend to be low in dietary fiber.
Dietary fiber is an essential nutrient for maintaining good health, as it regulates the intestinal environment and prevents constipation. It also helps prevent sudden spikes in blood sugar levels, making it useful for dieting. Even on a gluten-free diet, it's important to make an effort to incorporate dietary fiber into your diet.
Specifically, it is recommended to use foods that are high in dietary fiber, such as grains, beans, vegetables, seaweed, etc. For example, it is also a good idea to choose brown rice or multigrain rice instead of white rice, or to use plenty of vegetables in your side dishes.
Adding seaweed or root vegetables to miso soup is a simple way to add flavor. Furthermore, gluten-free ingredients rich in dietary fiber, such as psyllium and chia seeds, are also gaining attention. They can be used in a variety of dishes, depending on how you arrange them, such as mixing them into smoothies or kneading them into homemade bread or cookies.
Understand the role of dietary fiber and get into the habit of consuming it in a balanced way. Creating gluten-free menus may seem like a lot of restrictions at first glance. However, if you change your perspective, it can also be seen as an opportunity to lead to a healthier and more fulfilling diet. Why not enjoy the fun of developing your own gluten-free menu while considering nutritional balance?
Easy recipes using gluten-free ingredients
How to make rice flour pancakes
Rice flour is a particularly popular gluten-free ingredient. Its appeal is that it can be used in a variety of dishes as a substitute for wheat flour, including bread, cakes, and cookies. Among these, rice flour pancakes are perfect for breakfast or brunch.
The fluffy texture and gentle sweetness rival those of pancakes made with wheat flour. They're also incredibly simple to make. Simply mix rice flour, eggs, milk (or soy milk), baking powder, and sugar together and fry in a frying pan. Serve with butter, honey, or fruit sauce for a colorful dish. Rice flour pancake batter is characterized by its slightly sticky texture.
The trick to baking it is to use low heat and cook both sides slowly. Also, letting the dough rest in the refrigerator for about 30 minutes will make it even softer. You can also add toppings as you like. Seasonal fruits, nuts, ice cream, etc. are also delicious. Even if you're gluten-free, you can enjoy a delicious breakfast with a little ingenuity.
Cookies made with okara powder
Among soybean ingredients, okara powder is gaining attention. Okara powder is made by drying and powdering the soybean pulp that is left over from the tofu manufacturing process. Rich in protein and dietary fiber, it is the perfect ingredient for making gluten-free sweets.
Among them, okara cookies are easy to make and delicious. Simply mix okara powder, rice flour (or potato starch), sugar, and butter (or margarine) and bake in the oven. We also recommend adding vanilla extract or cinnamon powder to add flavor. The key to okara powder cookie dough is that it tends to be a little dry. Adjust the amount of butter and milk (or soy milk) to achieve a moist texture.
You can also make them into cookie cutters for a cutter-shaped look. They're also perfect as a snack for children. Okara powder can also be used in cakes, muffins, pancakes, and more. Why not try these healthy, gluten-free sweets that take advantage of the power of soy?
Quinoa salad arrangement
Quinoa, a grain native to South America, is gaining worldwide attention as a superfood due to its high nutritional value. Quinoa is an excellent source of protein, containing a balanced amount of essential amino acids. It is also rich in dietary fiber and minerals, making it a popular gluten-free staple food.
Here's a recipe for a colorful salad using quinoa. First, boil the quinoa in water and drain it once it's soft. In a separate bowl, mix the diced tomatoes, cucumber, and red onion, and season with lemon juice, olive oil, salt, and pepper. Finally, add the boiled quinoa and toss to complete the salad. The crunchy texture of the quinoa and the freshness of the vegetables are a perfect match. Its beautiful appearance will also add a touch of elegance to your dinner table.
Another appealing feature is that you can enjoy a variety of variations depending on how you arrange it. You can add herbs (parsley or mint) or top it with avocado or nuts. We also recommend sprinkling cheese (feta or Parmesan) on top to your liking. Quinoa salad is also useful as a staple dish. If you prepare it in advance, you can quickly prepare a nutritionally balanced meal even on busy mornings. This is a dish that should be tried by anyone who wants to eat a healthy diet, as well as those who are gluten-free.
Gluten-free rice flour bread can be purchased online from "Komeko's Palette"
One of the biggest challenges in practicing a gluten-free diet is finding foods that are both delicious and safe. Although supermarkets and specialty stores are gradually carrying more and more gluten-free products, the reality is that options are still limited.
One place we would like to recommend is Komeko's Palette, an online shopping site for gluten-free rice flour menus.
At Palette, we are committed to providing healthy, safe, and delicious products, with three key features: "Completely additive-free," "Wheat-free (gluten-free)," and "No refined sugar."
First of all, they are committed to being "completely additive-free." Palette's products do not contain any food additives, and they value the natural flavor and nutrition of the ingredients. Each product is carefully made so that it can be enjoyed safely by everyone, from children to the elderly.
Next, we are committed to being "wheat-free (gluten-free)." Palette does not use any wheat in any of its products. Instead, we use nutritious rice flour and other natural ingredients that are gentle on the body. By repeatedly using techniques to create a moist texture and bring out the flavor of the ingredients, we pursue a taste that makes you feel that "it's delicious even though it's wheat-free." Whether you're gluten-sensitive or not, everyone can enjoy the same delicious food at the same table - that is Palette's wish.
Another point is the commitment to "no refined sugar." To avoid a sudden rise in blood sugar levels, Palette uses natural sweeteners such as beet sugar and cane sugar, rather than highly refined refined sugar. The natural sweetness brings out the flavor of the ingredients themselves, creating a mellow and deep taste.
We want to deliver sweets and foods that are not just sweet, but also healthy and can be enjoyed safely every day - with this in mind, we are committed to using manufacturing methods that do not use refined sugar.
All of the menu items are healthy and take advantage of the quality of the ingredients. We recommend these products not only to those who are practicing gluten-free, but also to anyone who wants to live a healthy diet. Why not take this opportunity to try Palette's products? We're sure they will make your gluten-free life more enjoyable and delicious.
Gluten-free rice flour bread can be purchased online from "Komeko's Palette"
summary
To start a gluten-free diet, it is essential to have the right knowledge and choose the right ingredients. It is important to understand which foods contain gluten and how to read the labels, and to consciously avoid gluten in your everyday diet. However, going gluten-free requires a big change in your diet.
You may be confused by unfamiliar ingredients and cooking methods. The important thing is not to strive for perfection. Just take things one step at a time and work at your own pace. Gradually deepen your knowledge, such as how to choose gluten-free foods, how to check for allergens and production lines . It's also a good idea to make good use of specialty stores and online stores.
Recently, the number of gluten-free ingredients and processed foods has been increasing. To broaden your home cooking options, we recommend checking out various stores. And above all, it's most important to have a positive attitude toward gluten-free eating. Instead of wheat flour, try rice flour, millet, beans, and other new ingredients and enjoy discovering them.
With a little modification, your everyday dishes can quickly become gluten-free. If you change your perspective, you'll likely expand your cooking repertoire. A gluten-free lifestyle is good for both your body and mind. Try to find your own style. May you live delicious, fun, and healthy lives every day.
