Gluten-free foods to avoid and how to choose them wisely
Gluten-free foods to avoid
Wheat-containing staple foods and processed foods
Bread, pasta, noodles, etc.
When practicing a gluten-free diet, the first thing to avoid are staple foods and processed foods containing wheat. Bread, pasta, and noodles such as ramen and udon are made primarily from wheat flour and are therefore rich in gluten. These foods are commonly eaten on a daily basis, but care must be taken when trying to go gluten-free.
Regarding bread, there are also gluten-free breads on the market that use rice flour or multigrain flour instead of wheat flour. There is also an increasing number of pasta and noodle substitutes that use rice flour, buckwheat flour, sweet potato starch, etc. When choosing gluten-free staple foods, it is important to carefully check the ingredient label.
Cereal, crackers, etc.
Cereals and crackers, which are often eaten for breakfast or as snacks, are often made with wheat. Cereals such as granola and corn flakes, as well as sweets such as biscuits and cookies, should also be treated with caution. These foods are not as conspicuous as bread or noodles, but because we eat them so often on a daily basis, there is a chance that our gluten intake may increase without us realizing it. Gluten-free cereals and crackers are also available on the market, but be sure to read the ingredient labels carefully and choose ones that do not contain wheat. Homemade granola made with oats, nuts, dried fruit, etc. is also recommended.
There are surprisingly many "hidden gluten" foods
Besides foods made primarily from wheat, gluten can be found in unexpected places, such as in so-called "hidden gluten" foods .
[Examples of foods that may contain hidden gluten]
- Sauces (soy sauce, Worcestershire sauce, dressing, etc.)
- Stew and curry roux
- Binder for hamburger steaks, gyoza dumplings, etc.
- Processed meats (sausage, bacon, ham, etc.)
- Soup bases and bouillon cubes
- Chocolate bars and other sweets
- Instant and retort foods
- Canned and bottled goods
- Dairy products such as ice cream
These processed foods often contain added flour or wheat protein to thicken, add volume, or act as a binder . Care must be taken when choosing a menu when eating out. Even if a single item on the menu is gluten-free, the accompanying sauce may contain flour, or the soup may be thickened with a roux.
If you have gluten-free dietary restrictions, it's a good idea to mention this when ordering. The key to choosing food is to carefully check the ingredient label . When purchasing processed foods, make sure the ingredients list does not include words like "wheat," "gluten," or "wheat protein." It may take a little effort, but we recommend trying to go gluten-free as much as possible to protect your health.
Condiments (soy sauce, sauces, dressings, etc.)
Condiments are one of the foods that surprisingly contain gluten. Condiments such as soy sauce, sauces, and dressings often contain wheat-derived ingredients. Because these condiments are used in a wide variety of dishes on a daily basis, there is a chance that your gluten intake could be increasing without you even realizing it.
Soy sauce is made with wheat, along with soybeans. Wheat allergens are broken down during the soy sauce manufacturing process, making it less likely to cause allergic reactions. However, those strictly following a gluten-free diet should exercise caution. Worcestershire sauce, tonkatsu sauce, and chu-no sauce may also contain fermented wheat seasonings and wheat protein. Some condiments, such as dressings, mayonnaise, and pasta sauce, also contain wheat flour and wheat starch. When choosing these condiments, carefully check the ingredient labels and choose gluten-free products. Gluten-free soy sauce and wheat-free sauces are also available, so consider using them when cooking at home.
Processed meats and paste products
Gluten may also be found in processed meats such as ham, sausage, and bacon, as well as in processed fish products such as kamaboko and chikuwa. These foods may contain wheat protein or wheat starch added as a binder or shape-retaining agent.
In particular, you need to be careful with cheap processed meats and fish paste products, as they often contain wheat-derived ingredients. When purchasing processed meats and fish paste products, be sure to check the ingredient label carefully and choose gluten-free products. It is also a good idea to ask the butcher or fishmonger directly if the product is gluten-free. Making your own ham and sausages is also one way to avoid consuming gluten.
Gluten in cosmetics and everyday products
In fact, cosmetics and everyday products can also contain gluten. Although these products are not ingested, they can be affected by gluten when they come into contact with the skin. Unlike food, cosmetics and everyday products are not required to label gluten, so it can be difficult to determine whether a product is gluten-free based on the ingredient label alone. People who are sensitive to gluten or who want to strictly practice gluten-free diets should also pay attention to cosmetics and everyday products.
Lip balm, hand cream, etc.
Skin care products such as lip balm, hand cream, and body cream often contain wheat-derived ingredients as moisturizers and emulsifiers. These products are applied directly to the skin, so they are susceptible to the effects of gluten. Lip balm in particular is applied around the mouth, so there is a risk of licking it.
When choosing gluten-free cosmetics, be sure to choose products that are labeled "gluten-free" or "wheat-free." It's also important to choose products from a trustworthy manufacturer. Many organic and natural cosmetics are gluten-free. These products contain ingredients that are gentle on the skin, so they are recommended for those who are sensitive to gluten.
Bath additives, body soap, etc.
Bath products such as bath salts, body soap, and shampoo may also contain gluten. These products may contain wheat protein or wheat starch as moisturizing or foaming ingredients. Since bath salts and body soaps are used on the entire body, they may come into contact with areas susceptible to gluten, such as the face, hands, and buttocks.
When choosing gluten-free bath additives or body soap, be sure to check the ingredients carefully and choose one that does not contain wheat-derived ingredients. Also, products for sensitive skin or hypoallergenic types are often gluten-free, so choosing those products is one way to go. By choosing products that are labeled gluten-free or that are certified organic, you can enjoy your bath time with even more peace of mind.
Gluten-free and safe food selection
Staple foods centered around rice and miscellaneous grains
Choosing the right staple food is extremely important when following a gluten-free diet. Since you cannot eat wheat-based foods, you need to cleverly incorporate alternative ingredients. That's why we recommend staple foods centered around rice and millet. These ingredients are gluten-free, so you can eat them with peace of mind. Rice and millet are rich in important nutrients such as carbohydrates, vitamins, minerals, and dietary fiber. They are also low in calories and healthy, making them suitable for dieting. When choosing gluten-free staple foods, make sure to make good use of these ingredients.
Rice, brown rice, glutinous rice, etc.
Rice, which is familiar to Japanese people, is a prime example of a gluten-free staple food. Not only white rice, but also brown rice and glutinous rice are gluten-free and can be eaten safely. Rice is a versatile ingredient that can be used in a variety of dishes by simply changing the way it is cooked. White rice can be used in onigiri, rice bowls, and takikomi gohan (seasoned rice).
Brown rice can be used in nutritious dishes such as brown rice, brown rice risotto, and brown rice salad. Glutinous rice can be used in dishes such as ohagi, zenzai, and okowa. You can enjoy dishes that take advantage of each rice's characteristics. Rice noodles and flour-based products are also on the rise. Rice flour bread , rice flour noodles, and rice flour cakes are essential for a gluten-free diet. Rice is known as a relatively safe food for people with allergies. For those who are sensitive not only to gluten but also to other allergens, rice is a blessing. Rice-based meals are healthy and safe to eat, making them a recommended staple food for a gluten-free diet.
Grains such as quinoa and amaranth
Quinoa and amaranth are grains native to South America. These grains do not contain gluten, making them suitable for a gluten-free diet. Quinoa is known as a high-protein food with a balanced amount of essential amino acids . It is also rich in dietary fiber, minerals, and vitamins. Amaranth is characterized by its high content of the amino acid lysine .
They are also rich in minerals such as calcium, iron, and magnesium. These grains are highly nutritious and are excellent choices as gluten-free staple foods. Quinoa and amaranth can be cooked and eaten in the same way as rice. They are versatile ingredients that can be used in salads, soups, risotto, and more. They can also be ground into powder and used to make pancakes, cookies, and other sweets. Millet grains have unique textures and flavors, so you can enjoy a deliciousness that is a little different from rice. Why not try incorporating them into your gluten-free diet?
Substitute flour for wheat
When following a gluten-free diet, it is important to make good use of grain flours that can be used as a substitute for wheat flour. If you can make bread, pasta, sweets, and more without using wheat flour, the range of your diet will be greatly expanded. Here we will introduce some representative grain flours that can be used as a substitute for wheat.
[Grain flour as an alternative to wheat]
-Rice flour
- Soy flour
- Buckwheat flour
- Soybean flour
- Almond flour
- Coconut flower
These grain flours do not contain gluten, making them suitable for gluten-free cooking and baking. Rice flour is made by grinding rice into a powder and can be used in a wide variety of products, including bread, noodles, and cakes. Soy flour is made by grinding soybeans into a powder and is rich in protein and dietary fiber. Buckwheat flour is made by grinding buckwheat seeds into a powder and is used to make flavorful buckwheat bread and noodles.
Kinako is a flour made from roasted and ground soybeans and is used in Japanese sweets, as well as for coating and topping dishes. Almond flour is made from finely ground almonds and is essential for making cookies, cakes, macarons, and other sweets. Coconut flour is made from dried coconut flesh and ground into a powder, and can be used to make flavorful gluten-free sweets. By using these grain flours wisely, you can make a variety of dishes, including bread, pasta, and sweets, without using wheat flour.
Now that there are more and more gluten-free food options available, it's recommended to make your own at home. Many commercially available gluten-free foods are still expensive, but making your own is economical and safe to eat. Why not try making good use of grain flour as a substitute for wheat and enjoy a gluten-free diet?
Bread and noodles made with rice flour and soy flour
Rice flour and soy flour are essential for making gluten-free bread and noodles. These grain flours can be used in place of wheat flour to make gluten-free bread and noodles. Rice flour is made by grinding rice into a powder, and is a versatile ingredient that can be used in a wide variety of dishes, including bread, noodles, and cakes .
Bread made with rice flour is characterized by its chewy texture, and offers a different flavor to wheat flour bread. Rice flour noodles are also characterized by their chewy texture and smooth texture. Soy flour is made by grinding soybeans into powder, and is a nutritious ingredient that is rich in protein and dietary fiber .
Bread made with soy flour is characterized by its moist texture and subtle soy flavor. Soy flour noodles also have a chewy texture. Bread and noodles made with rice flour or soy flour are not only gluten-free, but also have a different texture and flavor than wheat flour, which is a great thing . While there are an increasing number of commercially available gluten-free breads and noodles, we also recommend making them at home. You can adjust the texture and flavor to your liking, so you can create bread and noodles to your liking. Why not try making gluten-free bread or noodles using rice flour or soy flour?
Buckwheat flour, soybean flour, etc.
Buckwheat flour and kinako (roasted soybean flour) are traditional Japanese ingredients that have long been used in Japanese sweets and other dishes. These ingredients do not contain gluten, making them suitable for gluten-free cooking and baking. Buckwheat flour is made by grinding buckwheat seeds into powder, and is characterized by its fragrant and rich flavor . Bread made with buckwheat flour has a crunchy texture and the distinctive flavor of buckwheat. Buckwheat noodles are also characterized by their smooth texture that is easy to swallow.
Kinako is a flour made from roasted and ground soybeans, and is characterized by its slightly sweet and fragrant taste . Japanese sweets made with kinako have a gentle sweetness and a crumbly texture. Kinako is also a versatile ingredient that can be used as a coating or topping for dishes.
Buckwheat flour and kinako have different tastes and textures than wheat flour, which can help expand the variety of gluten-free dishes and sweets you can make. You can try making Japanese sweets with them, and why not also use them in Western sweets and bread? We also recommend enjoying gluten-free dishes and sweets that make use of traditional ingredients.
Utilizing new gluten-free ingredients
As interest in gluten-free foods has grown in recent years, new gluten-free ingredients are appearing one after another. Here we will introduce some of the new gluten-free ingredients that are attracting attention. By making good use of these ingredients, you can further expand the scope of your gluten-free diet. Why not try incorporating them into your gluten-free cooking and baking?
Nuts such as coconut and almonds
Nuts such as coconuts and almonds are gaining attention as gluten-free foods. These nuts are nutritious foods rich in dietary fiber, vitamins, minerals, and healthy fats . Coconuts are used in the form of dried flaked flesh or ground coconut flour. Coconut flakes can be used to make sweets such as granola, cookies, and muffins.
Coconut flour can be used in place of wheat flour to make gluten-free bread and cakes. Almonds, when ground into powder, are essential for making sweets such as macarons, cookies, and cakes. Almond milk can also be used in place of milk to make gluten-free and dairy-free dishes and sweets. By using coconuts and almonds, you can make delicious sweets and dishes without using wheat flour. Why not try making healthy gluten-free sweets?
Starches such as tapioca and potato
Starches such as tapioca and potato are gaining attention as gluten-free ingredients. These starches are ideal for creating a creamy, smooth texture. Tapioca is a starch made from the root of the cassava plant and is used in the form of tapioca pearls and tapioca flour. Tapioca pearls are characterized by their chewy texture and are an essential ingredient in tapioca drinks and desserts.
Tapioca flour can be used in place of wheat flour to make gluten-free bread, cookies, cakes, and more. Potato starch, a starch made from potatoes, is a versatile ingredient that can be used for thickening and baking . You can use potato starch to thicken homemade gluten-free gratin sauces and stews. Cookies and cakes made with potato starch also have a moist texture. By using tapioca or potato starch, you can create dishes and sweets with a good texture even if you're gluten-free. Starches are particularly versatile among gluten-free ingredients , so why not try using them in a variety of recipes?
How to Choose Gluten-Free Foods
Check the ingredient list carefully
When choosing gluten-free foods, the first thing to do is check the ingredient list . Look carefully at the ingredients list on the back of the package to make sure it does not contain grains that contain gluten, such as wheat, barley, or rye. Gluten itself may also be listed.
However, even if a product is labeled "wheat-free" or "wheat-free," it may still contain other gluten-containing grains, so be careful. Furthermore, condiments such as soy sauce, sauces, and dressings may also contain gluten derived from wheat, so be sure to check carefully before purchasing. Just to be safe, it's a good idea to also check the allergy information section .
Look for the gluten-free certification mark
Overseas, certification systems have been established to identify gluten-free foods. A typical example is the "Gluten-Free" mark shown in the image above. In Japan, there is also a gluten-free certification system run by the Japan Gluten-Free Association, a general incorporated association, and certified products are marked with the mark.
This mark is a good indicator, so please use it as a reference when choosing gluten-free foods . However, there are many gluten-free products that do not have certification, so please think of it as a guideline only. Remember that the most important thing is to check the ingredient label.
Utilizing specialty stores and mail order
The number of specialty stores that carry gluten-free foods is increasing , so the options are expanding. We recommend visiting a physical store, where you can pick up the product and check the ingredient label. It's also a good idea to ask the store staff for advice. Gluten-free foods are also increasingly being sold online, especially at specialty stores.
・Amazon's Gluten Free Store
・Rakuten Market's gluten-free special feature
・Yahoo Shopping's gluten-free store
You can search for gluten-free products all at once on dedicated gluten-free pages such as these. It's also a good idea to check word-of-mouth and reviews before purchasing. Browse various stores to find the gluten-free foods that suit you. If you find it difficult to find gluten-free products at supermarkets or convenience stores, make good use of specialty stores and online stores.
Tips for enjoying gluten-free meals and sweets
Find restaurants with gluten-free menus
Choosing the right restaurant is an important point when it comes to enjoying gluten-free meals. Recently, an increasing number of restaurants and cafes are offering gluten-free menus. Not only specialty stores, but some chain stores also offer gluten-free options.
It's a good idea to check the restaurant's website or gourmet site in advance to see if they have a gluten-free menu. You can also call them to inquire. If you ask the staff, "Do you have any gluten-free dishes?" they'll be happy to accommodate. If you find a gluten-free restaurant, be sure to visit. You're sure to discover something new.
Check and order ingredients
Sometimes it's hard to find a gluten-free restaurant, so the key is to choose dishes on the menu that don't seem to contain gluten .
[Examples of dishes that are likely to be gluten-free]
・Rice
·grilled fish
・Tofu dishes
·salad
・Cuisine that makes the most of the ingredients themselves
However, be aware that gluten may be used in sauces and seasonings. When ordering, simply ask, "Do you have any gluten-free dishes?" and you can enjoy your meal with peace of mind. It 's also a good idea to ask the chef about the ingredients. If you can even check the cooking method, you'll be able to enjoy gluten-free meals more safely. Don't be shy about asking. Communicating will help expand your gluten-free options.
Explore gluten-free sweets and desserts
Not only do we want to eat out, but we also want to enjoy gluten-free sweets and desserts. It's important to carefully check the ingredient label of commercially available sweets. Sweets that use rice flour, soy flour, or nuts instead of wheat flour are likely to be gluten-free .
Additionally, ice cream, pudding, jelly, and other foods tend to be relatively gluten-free. However, be careful if they are served with cookies. Read the label carefully to make sure they are gluten-free before purchasing. Recently, there has been an increase in the number of sweets brands that specialize in gluten-free products.
You can easily enjoy gluten-free sweets at home by purchasing them online. There are many delicious sweets made with carefully selected ingredients, so we recommend trying out a variety of them . Just by being conscious of gluten-free, your sweet options will expand dramatically.
Introducing Komeko's Palette's gluten-free menu
Gluten-free rice flour bread
Komeko's Palette offers bread made with 100% rice flour, which does not contain any wheat . It has the chewy texture unique to rice flour and a gentle sweetness not found in wheat bread. This product is recommended not only for those who want to avoid gluten, but also for health-conscious people . We are also committed to being completely additive-free, and are mindful of safety and security. People with wheat allergies or those who require a gluten-free diet can also enjoy our delicious bread .
Gluten-free rice flour bagels
Gluten-free bagels made with rice flour are also a popular item. They have a unique chewy texture and a wide variety of flavors, from plain to fruit. They are also delicious as bagel sandwiches, providing a satisfying and satisfying meal . Palette's bagels are made with beet sugar instead of refined sugar, resulting in a refined sweetness. Be sure to try these new and innovative bagels , which are both healthy and delicious .
Gluten-free rice flour dumplings
Komeko's Palette also sells gluten-free gyoza. The dough, made with rice flour, has a chewier texture than gyoza skins made with wheat flour. The skin has a gentle flavor that brings out the umami of the filling. Gluten-free gyoza are hard to find commercially. With Palette's rice flour gyoza skins, you can enjoy gyoza without worrying about gluten . They're also the perfect product for making homemade gyoza at home.
Gluten-free rice flour dumplings
Palette's gluten-free dumplings, made with rice flour, are also popular. They have a chewy texture and gentle sweetness that only rice flour can provide.
This is a recommended item for those who want to enjoy a healthy snack time.It can also be safely enjoyed by those with wheat allergies or those avoiding gluten.
Summary | Enjoy a gluten-free lifestyle with the right knowledge
Gluten-free meals are essential for people with wheat allergies or gluten intolerance, but with the rise in health consciousness, they are now attracting attention from a wide range of people. However, choosing gluten-free foods requires knowledge. It is important to carefully check the label to make sure that the product does not contain gluten.
It is also recommended to look for gluten-free certified stores and use specialty stores or online shopping. When eating out, it is wise to look for restaurants that offer gluten-free menus. If you can't find any, check the ingredients before ordering. You can also enjoy sweets and desserts gluten-free if you carefully examine the ingredient labels. It may seem like a high hurdle at first, but if you have the right knowledge, living a gluten-free life is not that difficult.
In fact, it's a chance to discover dishes and sweets that use rice flour, soy flour, and nuts instead of wheat flour. Why not enjoy a gluten-free lifestyle while having fun discovering new ingredients? You may even notice changes in your body. Perhaps gluten was the cause of your previous health problems. Going gluten-free could be the first step towards a healthier lifestyle.
First, start with something familiar. It's a good idea to cut back on bread and noodles and switch to a rice-based diet. It's important to gradually approach a gluten-free diet within your limits. If you have any symptoms that concern you, consult your doctor before proceeding. Armed with the right knowledge, enjoy a gluten-free lifestyle. New discoveries and encounters are sure to await you.
