Can't Be Too Safe

It seems that opinions differ widely among the gluten free elite as to how careful we need to be with our gluten avoidance. Some are of the opinion that reasonable caution is enough, others take the view that nothing short of a raw food diet prepared at home will keep you safe. The biggest majorities, however, usually stick to the middle ground, somewhere between abstinence and confusion.

With so many conflicting reports available, it’s no wonder people are confused. Add to that the varying degrees of sensitivity and the prevalence of gluten free myths and you really have issues.

In an effort to try and clear the fog a bit, please accept this list of facts presented for your perusal.

• Gluten free products can be labeled as such as long as they test under 20ppm (parts per million) for gluten. The FDA does not currently have a definition for the term gluten free, but one was proposed in 2007. Surveys were conducted over the summer in 2009 to further research the proposed definition. Many companies have already adopted the standards set in the proposed definition.
• 20 ppm may be enough to cause a negative reaction in sensitive people, but tests are being done to see what negative health effects it may have on people with Celiac Disease.
• Maltodextrin, glucose syrup and “natural flavorings” are generally cleared to be gluten free due to the nature of the processing it takes to make them.
• Vinegar is safe, with the exception of malt vinegar. Most vinegars are distilled from sources that do not contain gluten. Malt vinegar, on the other hand, is not usually distilled and is generally made from barley.
  
• Triticale and spelt are both not recommended for a gluten free diet. Triticale is a cross of wheat and rye, and should be assumed unsafe. Spelt is related very closely to wheat biologically and should be assumed unsafe. (The use of the word assume is used because there are many more studies being done to get better answers.)
• Bulgar is wheat and should not be eaten.
• Wild rice and oats are safe to eat in their natural form. Many times they are grown and processed alongside wheat, which would be a contaminating source. It is important to check with the manufacturer before consuming these.

As a caution, I give to you the same advice I give my daughter: “Don’t just go by what other people say, always seek out the answers for yourself!” It is incredibly important that everyone on this gluten free journey continues their own research. New information is being discovered every day and things can change quickly.

Equally important is that we never settle into a life of complacency. Always read labels, and then read them again. Recipes change all the time and no one wants to be caught unaware.