Gluten Free Eating Guide

Transcription

1 The great thing about Metabolic Jumpstart is that you can still follow a gluten-free diet and be on target for fantastic results. Gluten doesn t directly affect your weight, just the foods you can eat on your metabolically matched plan. This shows you how to get the optimum balance when you are not eating gluten containing foods. Important: If you suspect you are gluten intolerant, get diagnosed before going gluten-free, otherwise you can never be sure. Please read the FAQs at the end of this guide for more about how to get tested accurately. Summary What to eat on your plan 1. Choose gluten-free Starches instead of glutencontaining Starches on your plan. 2. Check food labels for hidden sources of gluten in all packaged foods. Now, I explain these variations in more detail. 1. Choose gluten free Starches instead of gluten containing Starches Gluten is the protein found in specific grains and starches wheat, rye, barley and oats and any foods derived from these grains. Regular wheat-based bread and pasta are the obvious foods to avoid. When making substitutions, it s important to know that 1 Starch Exchange = 400kJ / 95Cal whether the starch food contains gluten or not. 8 Grains & starches to avoid 4 Gluten-free grains & starches Wheat, rye, barley, oats, semolina, spelt, couscous, burghal, kamut, triticale, atta, malt, pumpernickel & pilcorn. Rice, corn/maize, potato, soy, tapioca, arrowroot, buckwheat, sago, lentils, amaranth, lupin, sorghum, quinoa & millet. Gluten Free Matt O Neill & MetabolicJumpstart.com 13 Jan 2015

2 Specific starch foods to avoid and include Please check the ingredients on every food to ensure suitability as gluten-free.* Type of Starch 8 Foods to avoid 4 Foods to include Bread Cereals Pasta Flours All bread including rye, commercial soya bread, flat bread, wuppertaler, sourdough, pumpernickel, biscuits, buns, pastries, muffins, crumpets, pikelets, croissants, breadcrumbs. Breakfast cereals containing wheat, oats, semolina, barley, rye, malt, malt extract, wheatgerm, wheatbran, oatbran, bulgur. Spaghetti, noodles, pasta, instant pasta meals (unless labelled gluten-free), couscous, gnocchi. Wheat flour, wheaten cornflour, bakers flour, spelt flour, rye flour, custard powder made from wheat, oat flour, barley meal, gluten flour. Rice cakes, corn cakes, some rice crackers. *Gluten free bread, breadcrumbs, biscuits, rolls, cakes, pastries and desserts from allowed flours. Gluten free bread, biscuit and cake mixes. Cornmeal, polenta. Rice and corn breakfast cereals (check for malt and malt extract). Homemade muesli using allowed ingredients. Rice, tapioca, buckwheat, gluten free pastas, rice vermicelli, rice noodles. Rice flour, pure cornflour (maize flour), cornmeal, soya flour, potato flour, arrowroot, buckwheat, sago, sorghum, millet, tapioca, besan flour, urid flour, lentil flour, amaranth, lupin, baby rice cereal. Choose gluten-free packaged starches Look for packaged starch foods that are labelled as gluten-free. For example: Gluten Free Matt O Neill & MetabolicJumpstart.com 13 Jan 2015

3 2. Check food labels for hidden sources of gluten Most non-starch foods are naturally gluten-free and can still be eaten. These include all natural and unprocessed versions of: Vegetables Fruit Dairy Protein including unprocessed meat, poultry, fish, eggs Healthy Oils However, once processed and packaged, foods naturally free of gluten can have gluten added, so you need check food labels carefully. Look for gluten-free on the label A claim of Gluten Free on a food label indicates that the product contains no detectable gluten. In addition, the product also should not contain oats or their products, or cereals containing gluten that have been malted, or their products. A low gluten product should contain no more than 20mg gluten per 100g of the food. Look for products carrying the Coeliac Australia Endorsement Logo these products have been tested and are gluten free. What food labels need to tell you By Australian law, food manufacturers must list the source of grain from where the ingredient is derived from. For example, starch (wheat), malt (barley), bran (oat) will appear on the ingredients list. If the product contains these ingredients, it will not be gluten-free and should be avoided. Warning and disclaimer statements are also required by law. These include contains wheat or may contain traces of wheat or gluten. Gluten Free Matt O Neill & MetabolicJumpstart.com 13 Jan 2015

4 Ingredients to avoid and include 8 Ingredients to avoid 4 Gluten-free ingredients Malt, malt extract, malt vinegar, dextrin and maltodextrin. Caramel colour, dextrose, fructose, maltose, glucose, glucose powder, glucose syrup, wheat glucose syrup. Some ingredients which are so processed that there are no traces of detectable gluten and therefore can be consumed on a gluten-free diet (eg. wheat glucose syrup). Foods to avoid and include in Metabolic Jumpstart Food Groups Here is a detailed list of what to avoid and what you can include in a gluten-free diet. Food group 8 Foods to avoid 4 Foods to include Vegetables Fruit Dairy Protein Canned or frozen vegetables in sauce, commercially prepared vegetable and potato salads*, commercial hot chips/wedges*. Commercial thickened fruit pie filling*, fritters, choc coated sultanas and nuts*. Malted milks, ice cream with cone or crumbs. Foods prepared or thickened with flour, battered or crumbed, sausages, processed meats* and fish*. Meat pies, frozen dinners, corned beef*. Textured vegetable protein products, gluten steaks. Some baked beans* Fresh, frozen, dehydrated, or canned vegetables without sauces, vegetable juices. Fresh, frozen, canned, preserved, stewed or dried fruit, fruit juices. Block or processed cheese, cream or cottage cheese, UHT evaporated, powdered or condensed milk, buttermilk, yoghurt (check), dairy desserts*, plain or flavoured ice cream, fresh or canned cream. Fresh, smoked, corned, frozen without sauces, crumbs or batters. Canned meat or fish without sauce or cereal. Ham off the bone. Bacon, gluten free sausages. Gluten free canned baked beans Gluten Free Matt O Neill & MetabolicJumpstart.com 13 Jan 2015

5 What to avoid and include continued Food group 8 Foods to avoid 4 Foods to include Healthy Oils Drinks Takeaways Miscellaneous Any oil products with gluten or wheat warning. Cereal-based coffee substitutes, cereal-based cocoa beverages (eg. Milo, Ovaltine, Aktavite ). Soy milks*, Barley waters, Milk flavourings*. Beer, ale, stout and lager. Alcoholic soft drinks containing malt vinegar. Hamburgers, pizza, souvlaki, sausages, battered food (eg. fried fish), crumbed food (eg. crumbed chicken), stuffed roast chickens. Malt vinegar, soy sauce containing wheat, baking powders containing wheat flour, mixed seasonings, beef, vegetable and yeast extracts (e.g. Vegemite, Marmite, Promite ), Many sauces, pickles, relish, chutney, salad dressing, stock cubes*, chicken salt. Generally all vegetable oils*. Water, tea, coffee, cocoa, milk, cordials, soft drinks, soda water, mineral water, fruit and vegetable juices. Wine (including sparkling and fortified wines), most spirits and liqueurs, cider. Steamed rice, grilled fish (check no flour), chicken (no stuffing), steak, steamed vegetables, baked potato, some chips*. Tomato sauce, most vinegars, honey, jam, peanut butter, salad dressings not thickened, gelatine, gluten free baking powder, gluten free custard powder, gluten-free soy sauce, sugar, golden syrup, Mighty Mite, Vege Spread, Aussie Mite. Some stock cubes, gravies, sauces and condiments*. Please check the ingredients on every food to ensure suitability as gluten-free.* Frequently Asked Questions (FAQs) Before you ditch gluten from your diet, ensure that you are actually gluten intolerant. There are many types of food intolerances, so a correct diagnosis is important to not only help you feel better, but also make sure you don t cut nutrient-rich foods from your diet unless you need to. Gluten Free Matt O Neill & MetabolicJumpstart.com 13 Jan 2015

6 What is gluten intolerance / Coeliac disease? Gluten is a protein present in the grains of wheat, rye, oats and barley and the derivatives from those. Gluten intolerance, which is more formally diagnosed as Coeliac disease is an autoimmune response triggered upon gluten consumption and results in damage to the villi (lining) of the small intestines. This interferes with the absorption of nutrients and causes damage to other organs and systems, including the bones. Eating a gluten-free diet prevents damage to the villi and allows the intestinal lining to return to a healthy state. How common is Coeliac disease? The proportion of the population with diagnosed coeliac disease is around 1% (1 in 100) and so is much less than you may think. What are the signs of gluten intolerance? Gastrointestinal discomfort, including: Abdominal cramps or pain Bloating or nausea Loose stools, constipation or both. Excessive wind or gas Gluten Free Matt O Neill & MetabolicJumpstart.com 13 Jan 2015

7 These symptoms can sometimes be labelled as Irritable Bowel Syndrome (IBS) but a check for Coeliac disease is also recommended. You can also have no gastrointestinal symptoms, but experience: lethargy or fatigue, nutrient deficiencies (iron, folate, zinc and vitamin D), osteoporosis, delayed menarche or repeated miscarriages in woman, recurrent mouth ulcerations and dental enamel defects. How is Coeliac disease diagnosed? A blood test may be used to first screen for coeliac disease risk, but this can return false positives and negatives. A small intestine biopsy to assess damage to villi is considered the gold standard procedure for diagnosing Coeliac disease. A repeated biopsy is generally conducted 6 months later, showing recovery of the intestine lining after following a gluten-free diet. Don t change your diet before diagnosis If you suspect you may be gluten intolerant it is important to keep eating gluten containing foods and the see your Doctor for testing and a full assessment of your medical status. If you remove gluten from your diet (a gluten-free diet trial) before a biopsy your villi may show up as normal. Then you will never know if you are actually gluten intolerant. Do I need to avoid gluten for life? Once diagnosed with Coeliac disease, a gluten-free diet is a life-long pattern of eating, even in the absence of symptoms. In addition to Metabolic Jumpstart, I recommend that you consult an Accredited Practising Dietitian (APD) to ensure you are enjoying your gluten-free diet safely. Will going gluten free help me lose weight? Weather a starch food contains gluten or not, it still needs to be counted as a Starch Exchange (400kJ / 95Cal) so the total amount of starch and food will roughly be the same. However, some people find going on a gluten-free diet helps them to lose weight. This is not due to the avoidance of gluten, but because when people give up gluten, they tend to eat less high-energy wheat-based foods like cakes, sweet and savoury biscuits, doughnuts, bread and pasta. Gluten Free Matt O Neill & MetabolicJumpstart.com 13 Jan 2015

8 More information For more information and resources about gluten intolerance and Coeliac disease, please go to these websites: Shepherdworks.com.au Dr Sue Shepherd, APD, PhD (gluten expert) Coeliac.org.au - Coeliac Australia Specific medical and dietetic advice The information in this guide is general information and is not meant to replace advice from your Doctor. You should see your Doctor for a diagnosis of gluten intolerance or Coeliac disease and always check with your Doctor before taking dietary supplements. If you do have Coeliac disease, you can follow your Metabolic Jumpstart plan making specific adjustments to ensure you eat nutrient-rich and optimise your metabolism. Reference Shepherdworks.com.au Gluten Free Matt O Neill & MetabolicJumpstart.com 13 Jan 2015