I have been gluten free for four years now. I have never had so many people ask me about gluten free and tell me they have a friend or loved one who has been recently diagnosed as I have in the last three weeks.
This is just in real life. And let me tell you I don’t get out much. I’m kind of shy in real life, so it’s not like I’m out there networking or shaking hands. They’re just other school parents that know I’m gluten free because they know my kids.
The one thing that I’ve heard from just about everybody I’ve talked to about this is how hard it is to find gluten free products and how expensive it is. This is always a surprise to me because there are really only maybe a dozen specialty products that I buy on a regular basis. Other than that I shop at the regular grocery store. I’d say probably 85% of what we eat is the exact same thing everyone else eats.
Talking to these people reminds me of how confusing and time-consuming grocery shopping was at first.
The first thing you should know if you’re new to gluten free is the things that are naturally gluten free. Fresh unmarinated, unseasoned meats, fresh fruits and vegetables, potatoes and rice. Milk, cream and butter are also gluten free.
After that, there are three major food brands that I recommend people focus on when they’re learning the gluten free diet. Kraft, McCormick and Frito Lay. These companies all practice what we call full disclosure. You see, legally companies can include gluten within the phrases “natural flavor” or “spices” without telling you what’s in there. These companies will not do that. All you have to do is read the labels and the ingredients will be listed in plain English. There are other companies that also practice full disclosure, but with these three major brands you can go a very long way. So we’re just going to start with these.
Here is a copy and paste of Kraft’s gluten labeling policy, that you can also view HERE .
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How can I tell if a Kraft product contains gluten? |
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Answer |
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We understand how important it is for people who have been medically diagnosed with gluten sensitivity to have accurate information about foods to help plan their meals and diets. Therefore, it has been a long standing policy for all Kraft and Nabisco products to list ingredients that contain gluten on the ingredient statement. These items will be listed using commonly known terms such as Wheat, Barley, Oats or Rye. For other ingredients that contain gluten, the grain source will be declared in parenthesis after the ingredient name. For example, if the ingredient “natural flavor” contains a gluten source, the label would read: natural flavor (contains rye). Other ingredients that contain gluten are: Triticale, Spelt, Kamut, Mir or Farina (also known as Far or Farro).
For Kraft-branded products that contain vinegar, information from our vinegar suppliers assures us that the vinegar we use in our products is gluten free. All vinegar is distilled and through the distilling process protein gluten is removed. |
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You might be thinking, okay fine, but that’s just Kraft. Now I can buy cheese and salad dressing. But actually, Kraft is a large corporation with dozens of brands. Look on the back of a lot of the products you’ve been buying for years. There is a good possibility that it’s a Kraft brand. Here are just a few examples -
Jet Puff Marshmallows, Cool Whip, Grey Poupon Mustards, Kool Aid, Jell-O, Good Seasons, Cheese Whiz, Knudsen, Easy Cheese, Oscar Meyer (mmm… bacon….), Philadelphia Cream Cheese, Planter’s Nuts and Velveeta.
Keep in mind that that just means that Kraft promises to label any gluten in plain English. You still need to read the label. Product ingredients can (and do) change at any time.
McCormick’s gluten labeling policy can be viewed at there website by clicking HERE . Here is a copy and paste -
Do your products contain gluten?
All of our single ingredient spices and herbs are gluten-free and 100% pure, with nothing added to them. All of our extracts, including Pure Vanilla, are also gluten-free. Some of our products do contain gluten, and this will be clearly listed in BOLD type within the ingredient statement. We do not maintain a list of gluten-free products, as our formulas change from time to time.
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McCormick not only has all of those single ingredient spices, but they have spice mixes, seasoning packets, flavor extracts and food coloring. We use the Original Taco Seasoning packet at least once a week. Reading the ingredients is very important however, because one type of product may be gluten free, but a very similar product can contain gluten.
Frito Lay is HUGE in our house. When you feel like you’re always having to tell your family and friends that you can’t eat this or that, or you can’t eat that, or go to that restaurant, grabbing a bag of Cheetos or Fritos is like grabbing a great big bag of NORMAL. And if you’re just starting this diet, normal is soooo important for you right now.
Frito Lay actually has a HUGE gluten free product list, which can be viewed HERE . It’s a long list, so I decided not to copy and paste it. Take note that the regular Nacho flavor of Doritos are NOT gluten free. Remember to read, read, read the labels. Frito Lay also says that the products on this list are made on the same equipment as products containing gluten. They wash the equipment as thoroughly as possible, but can’t guarantee 100% that some gluten residue won’t remain. To be honest, I was glutened by a bag of Doritos a couple times, but considering the couple dozen bags of Frito Lay products that we go through in a month for the last four years, that’s pretty good for products that are produced on the same line as gluten. When that did happen, I contacted Frito Lay and let them know (gave them all the codes on the bag). They were very apologetic and said they’d forward the information to the plant the made the bag. That was a couple years ago and I haven’t had a problem since. It was a couple months before I was brave enough to try them again, but after that no problems.
When I first started eating gluten free, I pretty much stuck to McCormick, Frito Lay and Kraft brands, with an occasional email to a company to check on something. It was a year or more before I started to really expand past that. So with foods that are naturally gluten free, and these three companies, you can get through that first few months and weeks where you’re still not feeling well and really just need to know what to eat.
I hope that helps everybody. I’m planning on doing a series of posts highlighting other brands that I use and trust. I just wanted to be able to get you started on things you can get at any grocery store in the country.
Take care everybody. And let me know if there’s a brand or type of product you want me to look into, or if you have any questions. I really like being able to help people who are just getting started.
