Tips for Eating Gluten-Free on a Budget

If there is one thing that we don't skimp on, it's food.  I don't do manicures.  I don't splurge on spa treatments.  I rarely spend money on expensive clothes.  But when it comes to food, we spend more than most.

When we began the gluten-free diet in 2008, I was appalled by the exorbitant cost of pre-made gluten-free foods.  The thought of spending $7.00 on one loaf of gluten-free bread seemed like insanity.  Yes, gluten-free foods are expensive.  Hopefully with time and increased demand among consumers, the prices will deflate, but for right now, it's sadly just the way it is.

If you are like many people, you recognize the benefits of the gluten-free diet, but you have turned away from it because it does not fit into your budget.  If you fall into this category, or if you are a gluten-free expert looking for ways to cut costs, this list is for you.  I have compiled some easy, doable tips for going gluten-free on a budget.

1) Cook and bake from scratch- Yes, just like Grandma did fifty years ago.  When you cook from scratch, the benefits are two-fold.  First off, when you cook your own meals, you get to consciously choose what goes in it, how to prepare it in the most healthful way, and you can be certain to avoid nasty GMOs, chemicals, preservatives, or additives (all of which are likely to contain hidden gluten).  Secondly, by getting your hands dirty in the kitchen, you can save a tremendous amount of money on pre-made food. 

In our house, as a rule of thumb, 90% of what we eat is made from scratch.  This includes most of the kids' snacks.  At the beginning of the week, I like to make a big batch of gluten-free cookie dough, bread, or muffin mix, and I bake a little at a time throughout the week for snacks and treats.  The frugality in baking this way is tremendous. You can stretch one bag of gluten-free flour, some butter, and a dozen eggs a long way.  For some awesome gluten-free recipes, check out one of my favorite recipe sites, Gluten-Free Mom.  You can also browse the recipes on this blog for easy, tried and true, gluten-free menu ideas.  Check back often as I will be adding recipes frequently.

2) Support your local farmers and buy seasonal- I have said this before, but it needs repeating.  When you buy local, you not only support the small farmers, but you can also save immensely on your produce cost.  We make several trips to farmer's markets and farms every week, and it is well worth the extra effort and time to get delicious, organic, local produce at a fraction of the cost of supermarket organics.  At the supermarket, you pay a premium for those mangoes to be shipped from Mexico, and because of the long distances the produce has had to travel, it has lost much of its nutritional value.  Lucky for us in New Jersey, we can get some of the most delicious tomatoes, peaches, apples, and blueberries right in our backyard. 

Also, much like our ancestors did, it is important to cook with seasonal ingredients.  A peach is going to cost a whole lot more in November than in July because it's going to need to travel many miles to get to your local Shoprite.  Stick with using ingredients that are in season for the most bang for your buck on your grocery bill.  And if you need even more of an incentive to stick with seasonal foods, many nutritionists now agree that eating in season is better for your health.   According to Dr. Laura Washington, ND, "As the season changes and certain foods are no longer available, it is time for us to move on to other foods. The foods of summer are perfect for that season. They are light, refreshing, hydrating, and cooling to the body. As the temperatures get colder we need a different kind of fuel. We need foods that are grounding, provide sustained energy, and generate warmth."  Shop local, seasonal produce for the best prices and the best overall health benefits.

3) Avoid faux-gluten food/stick with the basics-In other words, aim to eat naturally gluten-free foods.  The easiest, healthiest, and most cost-efficient way to do the gluten-free diet is to avoid all of the tempting (and EXPENSIVE) gluten food substitutes, like gluten-free cakes, breads, cookies, pasta, etc.  These are the foods that make the gluten-free diet so costly.  You can feast on a great variety of delicious foods, and avoid the starches altogether.  If this seems too extreme to you, then you can eat naturally gluten-free (and cheaper) starches like rice, quinoa, oats, corn, and potatoes.  For a review of which foods are naturally gluten-free, refer back to The Beginner's Guide to the Gluten-Free Diet.

Of course, the faux-gluten foods are great to have in a pinch if you want to blend in with the rest of the gluten-eating world (ie. kids' birthday parties, school/work functions, etc), but indulging in gluten-free muffins, cakes, pasta, bread, and cookies on a daily basis is not only unhealthy, but also is going to get downright expensive. 

4) Use coupons when possible- You're probably thinking, yeah, yeah, but there are never any coupons for the gluten-free products I buy.  Most coupons you see are for big, brand name food companies, while most gluten-free products are manufactured by small, lesser-known health food companies.  This is true; however, with a little extra effort, you can snag some good deals on your favorite gluten-free products.

Almost every gluten-free company out there offers some sort of printable coupon on its website.  By doing some prior planning and clicking through a few of your favorite product sites, you can acquire many money-saving coupons and trim a good amount off your grocery bill.  For a list of some gluten-free food manufacturer websites to browse, click here.

5) Buy in bulk- Adding on to #4, do check for specials on your favorite gluten-free foods, and when possible buy in bulk for extra savings.  Supersites like Amazon and Gluten-Free Mall often have good prices on bulk items.  You also may want to invest in a spare freezer for your home if you have the room, so that you can freeze extras (most gluten-free foods need to be refrigerated or frozen at all times).

Top 10 Reasons To Go Gluten-Free (Part 2)

The following is Part 2 of the Top 10 Reasons To Go Gluten-Free:
(Click here to read Part 1) 

6) To prevent infertility- Infertility is an ever-increasing problem in our society today.  By some reports, as many as 1 out of every 6 couples is affected.  There is a growing body of research that links infertility to celiac disease.  In fact, the University of Chicago Celiac Disease Center states that, “Any individual who has experienced persistent miscarriage or infertility where a medical cause could not be found needs to be tested for celiac disease.”  Crazy, huh?

Why would gluten intolerance contribute to infertility?  Well, because undigested gluten in the intestines can damage the gut severely.  More specifically, the undigested gluten destroys the tiny villi in the intestines that are responsible for absorbing the nutrients from the food we eat.  If our intestinal villi are damaged, we cannot extract key nutrients from our food, and consequently, we suffer from malabsorption.  It makes sense that if you are in a state of malabsorption, you will not be able to nourish the lining of your uterus or your growing fetus properly.  For this reason, undiagnosed gluten intolerance has been implemented as the cause of spontaneous miscarriages, early menopause onset, absence of ovulation and menstruation, and other infertility complications. 

So is there any good news in all of this? YES! When these untreated celiac sufferers are put on gluten-free diets,  there is a "decrease in miscarriage rates, improvement of fetal nutritional support and overall perinatal outcome."  Here is a link to an abstract from 2001 with more information.

Worried about infertility?  Go gluten-free!

7) To maintain strong bones- In 2005, Dr. William Stenson conducted a study that found the gluten-free diet to be beneficial in halting and reversing bone loss in individuals with osteoporosis.  What's the connection?  Well, remember what we talked about above.  A gluten-containing diet will damage the villi in the intestines, leading to malabsorption.  If you are not absorbing necessary nutrients like calcium and magnesium, your bones will most certainly suffer.  Conversely, if you eliminate the gluten, you will allow your gut to heal and proper absorption will resume.  What's the end result?  Stronger bones!

Want to safeguard your bones?  Get rid of the gluten!

8) To have better teeth-  According to the blog, Living Gluten Free, "Gluten-intolerant individuals who continue to eat gluten frequently suffer from bone-related issues, including dental-specific problems such as loss or thinning of tooth enamel, bone loss in the alveolar process (the ridge of bone in the jaw housing the sockets in which the roots of the teeth nestle), abscesses and other root problems, decay, and fractured, broken, loose or missing teeth."  Just as the gluten-free diet can strengthen bones, it can also strengthen your teeth.  Afterall, your bones and teeth are made of the same material and need the same nutrients for optimal health.  Here is a link to a study published in the Journal of the American Dental Association explaining the connection.

Want a better smile? Just say no to gluten!

9) To obtain more energy- One of the most marked improvements I noticed immediately on the gluten-free diet was the gain in energy.  I was no longer relying on 5-6 cups of coffee to get through my crazy days of dealing with two young children.  I just felt better, lighter, more energetic.  There are many factors that contribute to this energy gain.  One is that when you eliminate gluten (and ideally all grains), you are eliminating a major source of blood sugar-spiking carbs that tax your energy levels.  Secondly, avoiding gluten makes for improved digestion, which in turn, leads to more energy.

I found it so interesting to learn that even elite athletes are now adhering to the gluten-free diet for improved performance.  In a recent Men's Journal article entitled, Winning Without Wheat, professional cyclists, Christian Vande Velde and Tom Danielson discussed the amazing results they've had on the gluten-free diet.  According to Danielson, "My performance really improved a lot — there was definitely a correlation.  I think that my digestion is better, and because of that my sleep is better and my recovery is better."  Also, there has been a lot of press surrounding tennis pro, Novak Djokovic's gluten-free diet.  Djokovic recently won the Wimbledon and has apparently been having a really stellar year.   In fact, the Wall Street Journal just published an article entitled, The Diet That Shook Up Tennis, which reported on the tennis star's ascendency in the tennis ranks and its correlation to his gluten-free diet. 

If eliminating gluten can help elite athletes perform better, do you think it might give you a little more energy too?

Gluten-free athlete, Novak Djokovic, recently won the Wimbledon. 

And, now for the final, and maybe MOST important, reason to go gluten-free (drumroll please):

10) To optimize your immune system- Okay, in simplest terms, gluten is bad because it is a pro-inflammatory food.  The word inflammation has a Latin root (inflammare) which literally means "to set on fire" or "to flame."  So basically if you are one of the millions of people out there with a sensitivity, intolerance, or allergy to gluten, imagine that tiny little sparks are igniting in your gut every time you ingest it.  These sparks, if left unextinguished, ultimately lead to full-blown fires that spread throughout your body.  Subsequently, your body goes into a state of inflammatory distress which weakens your immune system drastically. 

Dr. Daniel Kalish puts it this way: "If a gluten sensitive person eats gluten-containing foods for extended periods of time, over and over again, the low-grade inflammation can lead to a variety of problems. With long-term exposure, the results of this low-grade response to the gluten/gliadin molecule can be devastating to a variety of body systems." 

Most doctors today agree that inflammation is truly the root of all disease.  Furthermore, gluten has been thoroughly implicated in the cause of autoimmune disorders.  In her blog, Dr. Vikki Peterson states that, "Gluten seems to be an underlying root cause of autoimmune disease."  She goes on to say that, "(Family history of) autoimmune  disease is a definite red flag that should cause an individual to evaluate the possible role that gluten is contributing."  In other words, if you or someone in your family suffers from an autoimmune disease, you need to seriously consider the fact that gluten may be exacerbating your problems. 

The bottom line is this.  By eliminating the gluten from your diet, you are avoiding a major source of inflammation, and thereby, strengthening your immune system so that it can do what it was innately designed to do.  Keep you healthy.  I encourage you to talk to your doctor about the gluten-free diet and its possible health benefits for you.

Top 10 Reasons To Go Gluten-Free (Part 1)

The following is Part 1 of the Top Ten Reasons To Go Gluten-Free (in no specific order):

1) To avoid insulin resistance- Here's the harsh reality.  If you consume a high-sugar, high-carb diet for a prolonged period of time you will likely end up with diabetes. Excess carbohydrate consumption in the form of gluten-containing foods (bread, pasta, cakes, cookies) and other grains is one of the major factors in developing insulin resistance.  Dr. Phil Maffetone states, "Problems caused by excess carb intake include heart disease, hypertension, stroke, high blood cholesterol and triglycerides, and diabetes.  The correct term for the problem in its early stages, before these diseases apprear, is insulin resistance.  In my opinion, perhaps half the population is insulin resistant to some degree." 

Because gluten foods are high-glycemic (they break down into sugars quickly), they tax your body tremendously by demanding that the pancreas release large amounts of insulin to control the glucose.  If one consumes a gluten-rich, high-carb diet for a prolonged period of time, the pancreas can no longer keep up with the insulin demands, and this is when diabetes occurs.

However, by eliminating gluten (and other grains if possible), you can avoid insulin resistance, maintain stable blood sugar levels, and resensitize your body's insulin receptors for optimal health.  Don't believe me?  Click here to read a study done in 2007 that showed the Paleo diet (completely gluten and grain-free) to be the most effective in reversing insulin resistance.

2) To have better skin-  There is a very clear, well-documented connection between acne and gluten.  Because gluten is a difficult food to digest, it causes inflammation in the gut, which in turn leads to acne flare-ups.  According to Seppo Puusa, author of Clear For Life,  this inflammation caused by the gluten "triggers hormonal reactions that lead to increased sebum production, blocked pores and overgrowth of acne-causing bacteria."  Clear the gluten from your diet, and I promise you will notice a difference in your skin for the better.  Conversely, once you have cleared the gluten from your diet, you will be amazed at how noticeable your slip-ups are when you look in the mirror.  I call this strange phenomenon "gluten face," and trust me, it is not pretty!  You will typically see the ill effects of gluten ingestion on your skin for 3-7 days after consumption (so...not...even...worth...it).

Want beautiful, blemish-free skin? Just say no to gluten!

3) To be happier- I have to admit that of all the reasons that I knew the gluten-free diet could be beneficial, this one surprised even me. Can eliminating gluten actually make you happier and less susceptible to depression and mood disorders? The answer is YES!  It all boils down to the well-recognized brain-gut connection, that is now a basic tenet of physiology and medicine. We recognize this innate connection when we are very stressed, nervous, or anxious about something and suddenly we feel sick to our stomach. We also understand this concretely when we drink too much alcohol and have subsequent impaired speech or coordination. The brain and gut are intimately intertwined; in fact, many doctors and scientists now refer to the gut as the "second brain."

When the gut is in turmoil, so will be the brain. Believe it or not, serotonin receptors, which are responsible for making us feel happy, are most highly concentrated in the intestines (not the brain).  So it makes sense that when the gut suffers dysbiosis from undigested gluten, these serotonin receptors will be inhibited. This often results in depression, anxiety, or mood disorders.  Dr. Mercola's article does a great job of explaining this connection in more detail. 

Want to be happier? Get rid of the gluten.  

4) To increase focus- Individuals with ADD, ADHD, and forms of ASD (autism spectrum disorder) often describe feeling like they are in a brain fog. Researchers have discovered that this has less to do with the individual's brain than it does with the gut. For the same reason that the removal of gluten can improve a person's mood, it can also increase clarity and focus. Many individuals diagnosed with ADD, ADHD, and ASD report a drastic improvement of symptoms on the gluten-free diet.  Here is a great link to more science validating the gluten-free diet in treatment of autism spectrum disorders.

Increase your focus- go gluten-free!

5) To achieve weight loss- By cutting down on your grain and sugar consumption, you will likely drop excess pounds. It all goes back to the importance of stabilizing your insulin levels. By decreasing or eliminating your grain intake, you help ensure that your pancreas does not overproduce insulin.  The overproduction of insulin leads to weight gain, as excess insulin triggers the body to store extra fat.  However, when your blood sugar levels are properly regulated by adhering to a low-glycemic, low-carb diet, your body will let go of the extra fat.  Here is a link to a wonderful article published recently in the LA Times that explains why refined carbs, not fats, are what make us fat. 

(Note: I encourage those of you who want to experiment with the gluten-free diet to try to avoid all grains as much as possible. Due to the high demand for it, there are now many varieties of gluten-free junk food, ie. cakes, cookies, brownies, muffins on the market today.  Clearly, if you consume large quantities of this type of junk food, gluten-free or not, you will not lose weight.  The key to achieving and maintaining a healthy weight is to use the gluten-free diet to wean yourself off of the processed grain foods entirely.) 

Stay tuned for Part 2 of the Top Ten Reasons To Go Gluten-Free... 



The Beginner's Guide to the Gluten-Free Diet

I hear it literally everyday.  In speaking with someone, the conversation comes up about the gluten and grain-free diet.  The person remarks how she knows this diet could be so "good" for her.  As I smile patiently and encouragingly, she runs off the gazillion symptoms that she has that resemble those of gut inflammation, these same symptoms that can be greatly improved with this diet.  I swear if I look closely enough, I can almost glean a twinkle in her eyes that something (ANYTHING!) could possibly help her, and maybe (JUST MAYBE!) this could be it.  Then without fail, almost every time, I can predict what's coming next: "Yeah, but I just don't think it would work for me. Too much of a bother.  I mean, how do you LIVE without bread?"

So, in honor of all of the naysayers, pessimists, or curious folks out there who may have dabbled with the idea of going gluten-free, here is my best attempt at the beginner's guide to living gluten freely.  Enjoy!

What is gluten?
In very basic terms, gluten is a protein found in wheat, barley, rye, and other grains. Originating from the Latin word for "glue", gluten is responsible for giving bread and other baked goods their elasticisity and chewiness. It is also why fresh baked bread can so impressively soak up olive oil and other dressings. The gluten in bread gives it the ability to bind with liquids with ease.

The following is a list of symptoms associated with gluten sensitivity/intolerance:
-Abdominal Distention
-Abdominal Pain and Cramping
-Acid Reflux
-Adrenal Fatigue
-Anemia
-Excessive Belching
-Bloating
-Bone Density Loss
-Borborygmi (stomach rumbling)
-Constipation
-Stunted Growth and Failure to Thrive
-Depression, Anxiety, and Irritability
-Dermatitis Herpetiformis (skin rash)
-Diarrhea
-Diverticulitis
-Fatigue
-Grayish Stools
-Hair Loss (Alopecia)
-Headaches and Migraines
-Hypoglycemia
-Indigestion
-Infertility
-Irregular Menstrual Cycles/PMS
-Joint pain
-Lactose intolerance
-Mouth sores or mouth ulcers
-Nausea
-Numbness or tingling in the patient’s hands and feet
-Peripheral Neuropathy (including either a tingling or sensation of swelling your toes and fingers)
-Teeth and Gum Problems
-Vitamin and Mineral deficiencies
-Vomiting
-Unexplained Weight loss

The gluten-free diet has been shown to be beneficial in the treatment of the following diseases/disorders:
-ADD/ADHD
-Addison's Disease
-Allergies (seasonal)
-Arthritis
-Asthma
-Autism Spectrum Disorders
-Autoimmune Thyroid Disease
-Bipolar Disorder
-Celiac Disease
-Crohn's Disease and Ulcerative Colitis
-Cystic Fibrosis
-Diabetes
-Endometriosis
-Kidney Disease
-Lyme Disease
-Multiple Sclerosis
-Osteoporosis
-Polycystic Ovary Syndrome (PCOS)
-Schizophrenia
-Sjogren's Disease
-Turner Syndrome

Note: There are over 250 reported symptoms and diseases associated with gluten sensitivity and intolerance.  The above is a condensed list of the most common.

The following are grains that contain gluten:
-wheat
-barley
-rye
-spelt
-bran
-bulgur
-kamut
-semolina
-orzo
-farina

The following are other foods and ingredients that contain gluten:
-alcohol (we will look at gluten-free alcohol in a later article)
-beer
-brewer's yeast
-couscous
-germ
-graham flour
-hydrolyzed wheat starch
-hydrolyzed wheat protein
-soy sauce (there are a few gluten-free soy sauces on the market)
-malt (in all forms- extracts, syrups, flavoring, vinegar)
-matzah
-seitan
-many salad dressings
-tabouli
-teriyaki sauce
-many processed broths and soups
-udon (wheat noodles)
-durum

If, at this point, you are hyperventilating with your eyes crossed, thinking you will never eat a normal meal again, please take a deep breath and continue when you are ready. There is good news coming.

Now for what you can eat.

The following grains are gluten-free:
-rice
-amaranth
-buckwheat
-corn
-millet
-quinoa (KEEN-wah)
-sorghum
-teff
-oats (oats are often contaminated with wheat during growing, so only buy oats that are deemed gluten-free)

As an aside, whenever I tell people that rice does not contain gluten, they typically breath a sigh of relief. They may not be able to eat their shrimp scampi over linguine (actually there are some really tasty gluten-free linguines out there), but they're okay with being able to have it over rice.

The following are local stores that carry a good selection of gluten-free foods:
-Nature's Corner, Spring Lake
-Monmouth Health Food, Manasquan
-Stop and Shop, Point Pleasant Boro
-ShopRite, Wall (Rte 34 and Lakewood Road)
-Whole Foods Market, Middletown
-Wegmans, Englishtown
-Dean's Natural Food Market, Ocean and Shrewsbury
-Trader Joe's- Shrewsbury

(Note: You can pretty much find gluten-free options at all supermarkets nowadays; however, the grocers above have extensive selections from which to choose.)

The following is a list of gluten-free food producers:
-Kinnikinnick http://www.kinnikinnick.com/
-Udi's Gluten Free http://www.udisglutenfree.com/
-Enjoy Life http://www.enjoylifefoods.com/
-1-2-3 Gluten Free http://www.123glutenfree.com/
-Ener-G Foods http://www.ener-g.com/
-Applegate Farms http://www.applegatefarms.com/
-Glutino and Gluten Free Pantry http://www.glutino.com/
-Bakery on Main http://www.bakeryonmain.com/
-Bard's Tale Beer Company http://www.bardsbeer.com/
-Blue Diamond http://www.bluediamond.com/
-Bell and Evans http://www.bellandevans.com/
-Crunchmaster http://www.crunchmaster.com/
-The Grainless Baker http://www.thegrainlessbaker.com/
-San-J Asian-inspired products http://www.san-j.com/
-Rudi's Gluten Free Bakery http://www.rudisbakery.com/
-Pamela's Products http://www.pamelasproducts.com/
-Bob's Red Mill http://www.bobsredmill.com/
-Tree of Life http://www.treeoflife.com/
-Tinkyada http://www.tinkyada.com/
-Simply Asia http://www.simplyasia.com/
-Food For Life http://www.foodforlife.com/
-Coleman Natural http://www.colemannatural.com/
-Cherrybrook Kitchen http://www.cherrybrookkitchen.com/

I hope that this beginner's guide to the gluten-free diet provides you with some confidence and useful resources.  Please note that this list will be constantly updated, as I am always learning more and gathering new information.  Stay tuned.

Good luck on your gluten-free adventure! 

In health,
GFJG