Q. I
was wondering if I should buy gluten-free pretzels to help me lose weight? I
have been hearing people comment about using gluten-free foods for that
purpose. B.M. Grandville
A. There
is no need to choose gluten-free pretzels over regular pretzels unless you need
to avoid gluten, such as with celiac disease. Take a look, but I have noticed
that the gluten-free foods seem to have the same or even more calories than
traditional foods.
Even
though there are a lot of products proclaiming that they are gluten free, just
what does gluten-free mean? It means that the product does not have the grains
that contain gluten, such as wheat, rye and barley. Oats are iffy, as they may
be contaminated with gluten if they are processed in a facility that packages
gluten-containing grains. Oats must be certified gluten free to be OK.
Gluten
is the protein part of a grain that makes bread springy and helps the yeast
make the bread rise. Gluten-free breads are often heavier and denser because of
this.
A
gluten-free eating plan for celiac disease is one of the most difficult ones to
follow, as it means limited restaurant foods. There is no regular breads for
sandwiches, no regular pizza, no regular pasta, and no breaded foods, unless
these items are made specially gluten-free.
Celiac
disease is an auto-immune disease that can lead to malnutrition because the
intestine becomes damaged from the gluten and unable to absorb nutrients. It is
very important to follow the gluten-free diet as strictly as possible, because
the gluten triggers an immune response that can affect other parts of the body,
too.
If
someone is newly diagnosed with celiac disease, they may be referred to a
registered dietitian for guidance. I see a number of people with celiac, and I
always recommend getting connected with others with celiac (just Google your
city for celiac support group to find the nearest one). There are a number of good
resources online for gluten-free ideas, recipes and information such as celiac.com.
And
I always tell people that if it were me, I would start with simple changes
first, such as using potatoes and rice as the starchy side dish rather than
bread or noodles. Then later you can hunt around for acceptable gluten-free breads
and pastas (you may need to try a few before you find one you like).
I
am always scouting recipes for ones that can be used for people with celiac as
well as for the rest of us. You may
have seen this peanut butter cookie recipe around, but it turns out great with
absolutely no flour. You’ll have to try it to believe it.
Peanut Butter Cookies (Gluten-free)
from Mennonite Girls Can Cook blog
from Mennonite Girls Can Cook blog
1 cup peanut butter (they prefer Jif)
1 cup white sugar
1 egg
Beat all ingredients in a bowl. Roll into 1-inch balls and
place on ungreased cookie sheet. Press each cookie with a fork.
Bake 350 F oven for 10-11 minutes. Yields 16 cookies (I usually
double the recipe).
Nutritional information per cookie: 147 calories, 4 grams protein, 8 grams fat,
15 grams carbohydrate, 1 gram fiber.
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