I do not have a gluten sensitivity. Nor do I cook for anyone who needs to avoid gluten. I was recently teaching a class where one of the recipes we were using called for chili powder. The only one I had contained flour. That might be surprising to those who pay no attention to gluten. Some call these “hidden” sources of gluten. I decided to write this Cooking Tip on those unexpected gluten sources. I hope it is helpful for those of you who may need to cook for others who need a gluten-free diet.
Gluten is a family of proteins naturally found in certain grains, such as wheat, barley, and rye. It gives bread its great chew and elasticity. Too much gluten can make baked goods tough; too little can mean a lack of structure. That is all most of us think about when we consider gluten. However, if you have celiac disease or even a gluten sensitivity, it can seriously impact your health.
We all know not to offer bread, pastries, or pasta to someone who needs to avoid gluten. However, gluten can be hiding in many other places of which we should be aware. This is not an exhausting list by any means. It does highlight some of the more common places where you wouldn’t expect to find gluten, but it can certainly be there.
Seasonings
As I mentioned above, gluten may be hiding in your seasonings. If it is a single spice or herb, it is most likely gluten-free. You have to be cautious when it comes to blends. If you are a regular reader of these Cooking Tips, you know I am a big proponent of making your own spice/herb blends rather than buying pre-made ones. See this Tip for more information. Besides the reasons given in that Tip, add this one – you can avoid putting gluten in these blends.
The main reason that wheat starch is put in some seasoning mixes is that it acts as an anti-caking and anti-clumping agent. Common examples of spice blends are curry powder, chili powder and Italian seasoning, although there are many more.
This is why you should pay attention to ingredient labels, which are required to list any gluten-containing ingredient. My favorite spice source is Savory Spice. They state in their website’s FAQ section that most of their spices/seasonings contain no gluten. They also list those details on the product pages.
One of the largest spice companies, McCormick’s, has this statement on its website, followed by a list of 13 different potential allergens.
We are aware of allergies and sensitivities and will always declare the[se] … ingredients on our label in the ingredient statement – they will never be hidden under the notations of “spices” or “natural flavors.”
If you buy other brands, be sure to check their product information as well as the product labels. Be wary of spices sold in bulk bins, as cross-contamination can easily occur with scoops or other items.
One comforting thought comes from celiac expert Shelley Case, RD. She writes the following on BeyondCeliac.org.
“A single serving of a ground spice is typically quite small (about 0.5 grams). So, if a spice had 160 ppm of gluten and an individual ate 0.5 grams of this spice in a meal, the amount of gluten consumed would be 0.08 milligrams (mg). Studies have found that a threshold level of less than 10 mg of gluten per day is safe for most individuals with celiac disease.”
Soy Sauce
Wheat is used in the traditional method of making soy sauce. This Tip talks more about that process. To avoid gluten but have a product with a similar taste, many people choose Tamari. That is the liquid byproduct formed during miso-making. It is thicker and richer than soy sauce and is made just with fermented soybeans but little or no wheat. Because of that, it is touted as a gluten-free soy sauce. However, not all of the brands are totally free of wheat, so you need to check the label.
Salad Dressings & Vinaigrettes
Some may use malt vinegar (another source of gluten), soy sauce or even flour. As always, check the label or, even better, make your own.
Processed deli meats
Some may contain gluten-containing ingredients, which are used as thickeners. Even if they do not, be wary of cross-contamination by the deli workers.
Oats
Many feel oats are a safe gluten-free food. However, there is some concern about cross-contamination when oats are grown in fields next to wheat fields. To be certain, only buy oats that are certified gluten-free.
Potato Chips/French Fries
Although potatoes do not contain gluten, seasonings often applied to them may contain malt vinegar and wheat starch. There is also the chance of cross-contamination if they are fried in the same oil as gluten-containing foods.
Marinades & Sauces
Many store-bought products in these categories contain malt vinegar, soy sauce or flour. Even sauces (homemade or in the restaurant) served with meat or veggies are thickened with a roux, which is generally made from butter and flour but can be made with gluten-free alternatives.
Sausages
Sometimes, sausages contain a binder made of flour-based ingredients.
Cooking Spray
Most are fine, but some brands can contain flour. Baking sprays are different and are purposely formulated with flour.
You need to become a label-reading expert. However, the words used will not always be flour or wheat. Here are just a few words that could signify gluten unless it states gluten-free.
- Starch
- Modified food starch
- Hydrolyzed vegetable protein
- Hydrolyzed plant protein
- Textured vegetable protein
- Dextrin
- Maltodextrin
- Glucose syrup
- Caramel
- Malt flavoring
- Malt extract
- Malt vinegar
- Brown rice syrup
There are also apps to help you know if a food is gluten-free. One is Fig. You set it up by indicating what foods you want to avoid. Its search function will tell you which foods will be appropriate for you and in which stores you can find them. You can also scan the barcode to see if the ingredients match your dietary needs. The starter version is free. I have not tried this app, but it has good reviews. Another is Spokin, although it is only for Apple devices.
Many websites can be very helpful for people trying to avoid gluten and those of you who cook for them. Here are just a few.
- Celiac.com
- Beyond Celiac
- Gluten Intolerance Group
- Celiac Disease Foundation
- National Celiac Association
You may not need this information the majority of the time you take to the kitchen. But, for those times you do, I hope you find this helpful.
Culinary Journeys, LLC 