Milly Gaines
Reducing wheat in one's diet is a topic that has gained traction in recent years, with some people adopting it for weight loss, health reasons, or personal preference. Wheat is a major allergen and must be listed on food labels, though most wheat allergies are outgrown by the age of three. Celiac disease is another condition that affects two million people, causing an immune response that damages the small intestine and interferes with nutrient absorption when gluten is consumed. Eliminating wheat from one's diet can be challenging due to its prevalence in various food items, but there are many wheat-free alternatives available, such as baked goods, grains, and flours, that can provide variety and ensure a balanced and nutritious diet.
How to reduce wheat in your diet
| Characteristics | Values |
|---|---|
| Reasons to reduce wheat intake | Wheat allergy, celiac disease, non-celiac gluten sensitivity, personal preference, or weight loss |
| Wheat-free alternatives | Breads, breadcrumbs, cakes, cereals, crackers, crispbreads, rye crackers, oatcakes, corn cakes, rice cakes, pasta, pizza bases, amaranth, barley, buckwheat, corn, maize/polenta, millet, oats, quinoa, rice, rye, sorghum |
| Wheat-free flours | Barley, bean, buckwheat, carob, coconut, corn, gram, ground nut (e.g. peanut, almond), lentil, millet, oat, pea, potato, rice, soya, teff, tapioca |
| Other wheat-free products | Gravy, baking powder, fish and meat in breadcrumbs or batter, lager/beer, ready meals, soy sauce, soups, sauces, processed meat |
| Tips for dining out | Inform your server about your allergy, ask about ingredients, avoid buffets with wheat to reduce the risk of cross-contamination |
| Tips for grocery shopping | Always read food labels, check for gluten or wheat in canned, frozen, or dried fruits and vegetables |
| Maintaining a balanced diet | Consult a dietitian to ensure your diet remains nutritionally sound, include more fresh produce to optimize nutrient intake |
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What You'll Learn
Wheat allergy and intolerance
Wheat is found in many foods that are commonly eaten daily, so excluding it can feel daunting. However, there are plenty of wheat-free alternatives, so a wheat-free diet does not need to restrict dietary variety or compromise nutritional intake.
If you have been diagnosed with a wheat allergy, you will need to avoid any food containing wheat as the wheat protein can cause an allergic reactions. This strict avoidance is especially important if you have an immediate allergy to wheat (known as IgE-mediated). If you have a wheat intolerance, you may be able to tolerate small amounts of wheat. Having a wheat allergy does not necessarily mean that you need to avoid gluten, but you should consult your doctor or dietitian for advice.
A gluten-free diet contains no wheat, rye, or barley, or any foods made from these grains, such as most pasta, cereal, and many processed foods. People with a wheat allergy can use potato, rice, soy, amaranth, quinoa, buckwheat, or bean flour instead of wheat flour. Pure oats can be tolerated by a majority of people with a wheat allergy, but should be initially avoided and perhaps carefully introduced later with monitoring. Gluten-free bread, pasta, and other products are becoming increasingly available from specialty food companies and regular stores.
Hidden sources of gluten include additives such as modified food starch, preservatives, and stabilizers or thickeners. Checking labels for the "gluten-free" notice is important. Gluten may be used in some medications, and a person with a wheat allergy should check with a pharmacist to learn which medicines contain gluten.
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Gluten-free alternatives
There are a variety of gluten-free alternatives to wheat flour for people with coeliac disease, non-coeliac gluten sensitivity, or those avoiding gluten for other reasons. It is important to note that there is no exact substitute for gluten-containing flour, and recipe adjustments may be required.
Almond Flour
Almond flour is one of the most common grain- and gluten-free flours. It is made from ground, blanched almonds, which means the skin has been removed. It has a nutty flavour and is commonly used in baked goods. It can typically be substituted in a 1:1 ratio in place of regular or wheat flour, but it is recommended to use one extra egg when baking with this type of flour. Almond flour contains many minerals, including iron, magnesium, calcium, potassium, copper, and manganese. However, it has a high-calorie content compared to other alternative flours.
Buckwheat Flour
Despite its name, buckwheat is not a form of wheat. It is related to rhubarb and is part of the family of pseudocereals, which are eaten like cereals but do not belong to the grass family. Buckwheat flour has a rich, earthy flavour and is good for baking quick and yeast breads. It can be combined with other gluten-free flours like brown rice flour to improve the quality of the product. Buckwheat flour is rich in fibre and nutrients and contains antioxidants that help the body fight inflammation. However, it can be crumbly due to its lack of gluten, and it may be cross-contaminated with gluten-containing foods during processing, transportation, or when used as a rotational crop with wheat, so it is important to look for certified gluten-free labels.
Sorghum Flour
Sorghum flour is made from an ancient cereal grain that has been grown for more than 5,000 years. The grain is naturally gluten-free and is considered one of the most important cereal grains in the world. It has a light colour and texture, as well as a mild, sweet flavour. It is often mixed with other gluten-free flours or used in recipes requiring small amounts of flour. The sorghum grain is high in fibre and protein, which can help slow sugar absorption. It also contains an abundance of the mineral iron and antioxidants that help fight inflammation.
Amaranth Flour
Amaranth flour is made from the seeds of the Amaranth plant, a leafy vegetable also known as African spinach, Chinese spinach, Indian spinach, or elephant's ear. Amaranth seeds are very high in protein and make a nutritious flour for baking.
In addition to these gluten-free flour alternatives, there are also various wheat-free products available, including baked goods, grains, and other food items. A dietitian can help you find suitable alternatives and ensure that your diet remains balanced and nutritionally sound.
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Reading food labels
Understand the Basics
Start by familiarising yourself with the basics of food labels. The information on a food label is based on serving size, as indicated on the package. The left side of the label typically provides details on the total nutrients in one serving of the food. This includes information on fat, saturates (or saturated fat), carbohydrates, sugars, protein, and salt content. These values are usually listed per 100 grams for solids and 100 milliliters for liquids.
Decode Ingredients
Ingredients are listed in decreasing order of abundance. For example, if you're buying bread, the first ingredient should be "whole wheat flour" or another whole grain flour if it's truly whole wheat bread. "Wheat flour" and "organic unbleached wheat flour" are actually white flour, which you may want to minimise. Check the position of whole grains in the ingredients list; if they're towards the top, they're a main ingredient, but if they're buried far down, they may be in negligible quantities.
Understand Carbohydrates
Focus on the total carbohydrate content, which includes sugar, starch, and fiber. The total grams of carbohydrates are important when counting carbs or choosing foods. Below the total carbohydrate value, you'll find a breakdown of these three types of carbohydrates. Pay particular attention to the sugar content, as food companies often try to hide the true sugar content. Sugar can come in various forms, such as glucose, sucrose, maltose, and corn syrup, so be sure to read the entire ingredients list.
Be Wary of Health Claims
Terms like "light," "lite," "multigrain," and "natural" can be misleading. Light" or "lite" products may be lower in fat but could be higher in sugar. "Multigrain" often means the product contains more than one type of grain, but they are usually refined grains unless marked as whole grain. "Natural" simply indicates that the manufacturer worked with a natural source, but it doesn't guarantee the product is healthy.
Check for Added Sugar and Fiber
Generally, you want to minimise added sugar and increase fiber intake. Check the nutrition label for the amount of added sugar, and be cautious of products with multiple types of sugar, as these can add up. Look for products with higher fiber content, as it is associated with reduced health risks.
Remember, developing the habit of reading food labels will help you make more informed choices and avoid products with dubious nutritional value.
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Baking without wheat
Firstly, it is important to note that having a wheat allergy does not necessarily mean that gluten needs to be avoided as well. Gluten is a protein found in wheat, but there are many gluten-free products that contain wheat. A doctor or dietitian can advise whether gluten needs to be excluded from the diet.
When baking without wheat, there are several flour alternatives that can be used. These include rice flour, soya flour, potato flour, polenta flour, sorghum, quinoa, buckwheat, almond flour, cornstarch, and potato starch. These flours can be combined to create gluten-free blends that mimic wheat flour. For example, a blend of rice flour, cornstarch, and xanthan gum can closely resemble the properties of wheat flour. Xanthan gum is derived from birch trees and acts as a thickener and stabiliser in gluten-free products.
Additionally, baked goods can be made without any flour at all. For example, flourless chocolate cake and lemon-almond cake are tasty desserts that do not require flour. The key to achieving a light and fluffy texture in these cakes is to whip the egg whites until they form soft peaks.
It is important to read labels carefully when purchasing ingredients for wheat-free baking. Gluten can sometimes be hidden in other ingredients, so it is always best to check that the product is labelled as gluten-free.
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Health benefits of a wheat-free diet
A wheat-free diet has several health benefits, especially for those with gluten sensitivities or allergies. Here are some advantages of eliminating wheat from your diet:
Improved digestion
Wheat is known to cause digestive issues for some people, particularly if it contains gluten. Celiac disease, Crohn's disease, and other intestinal inflammatory issues can be aggravated by the consumption of wheat. Excluding wheat from your diet can help improve digestion and promote a healthier gut.
Reduced allergic reactions
Wheat allergies are on the rise, and they can manifest in various ways, including hives, nasal congestion, itchy throat, and watery eyes. A wheat-free diet can help alleviate these allergic reactions and improve overall comfort.
Lower risk of inflammation-related diseases
Recent research has linked wheat consumption to a condition called "leaky gut," which promotes low-grade inflammation. This type of inflammation is associated with serious health conditions, including heart disease, cancer, and autoimmune disorders. Reducing wheat intake can help lower the risk of developing these inflammation-related diseases.
More balanced nutrient absorption
Wheat contains phytate, a substance that can inhibit the absorption of certain minerals, such as zinc and iron. By eliminating wheat, you may improve your body's ability to absorb these essential nutrients, leading to a more balanced and nutritious diet.
Variety of alternatives
Adopting a wheat-free diet does not mean sacrificing variety or flavour. There are numerous wheat-free alternatives available, including baked goods, breads, cereals, pasta, and more. These alternatives can provide the same nutritional value as wheat-based products, ensuring that your diet remains well-rounded and enjoyable.
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Frequently asked questions
There are many wheat-free alternatives that can be used as substitutes and provide nutritional variety to your meals. Some examples are:
- Baked goods: Breads, cakes, cereals, crackers, etc.
- Grains: Amaranth, barley, buckwheat, corn, millet, oats, quinoa, rice, etc.
- Flours: Barley, bean, buckwheat, coconut, corn, gram, ground nut, lentil, millet, oat, etc.
- Flakes: Amaranth, barley, buckwheat, millet, rice, soya, etc.
A wheat allergy is a type of food allergy. If you have a wheat allergy, you may experience digestive discomfort, headaches, fatigue, weight loss, or dermatitis. If you think you may have a wheat allergy, consult a doctor or dietitian.
Always read food labels and ask about ingredients at restaurants. Tell your server that you have a wheat allergy to avoid cross-contamination. Avoid eating at buffets to reduce the risk of cross-contamination from shared utensils.
Clean out your pantry and throw out or donate items that contain wheat, barley, or rye. If you live with others who do not have the same dietary restrictions, dedicate a section of your pantry to gluten-free items.
