The Gluten-Free Diet Cheat-Sheet: How to Go G-Free

Gluten-Free ABCs for Going G-free

Gluten is the elastic protein in the grains: wheat, rye, barley, durum, einkorn, graham, semolina, bulgur wheat, spelt, farro, kamut, and triticale. Commercial oats also contain gluten due to cross contamination in processing.

Recipes that use flour (bleached white flour, whole wheat, cracked wheat, barley, semolina, spelt, farro, kamut, triticale) or vital wheat gluten are not gluten-free.

Semolina, spelt and whole wheat pasta, including cous cous, are not gluten-free.

Beer, ale and lager are not gluten-free. Brats, meats and sausage cooked in beer are not gluten-free.

Malt vinegar, malt flavorings and barley malt are not gluten-free.

Recipes calling for breadcrumbs, breaded coatings, flour dredging, bread and flat bread, croutons, bagels, croissants, flour tortillas, pizza crust, graham crackers, granola, cereal, wheat germ, wheat berries, cookie crumbs, pie crust, crackers, pretzels, toast, flour tortillas, wraps and lavash, or pita bread are not gluten-free.

The vegan protein sub called seitan is not gluten-free; and some tempeh is not gluten-free (you must check). Flavored tofu may or may not be gluten-free. Injera bread (traditionally made from teff flour) and Asian rice wraps may be gluten-free, but are not necessarily gluten-free (check labels).

Barley enzymes used in malt, natural flavors, and to process some non-dairy beverages, chocolate chips, coffee and dessert syrups (and even some brown rice syrups) are not gluten-free. Always check.

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