If you are just starting on your gluten free journey, I recommend sticking to a naturally gluten free foods. Once you feel comfortable understanding which whole foods are gluten free, revisit this article.
Why is it important to learn how to read labels?
The only treatment for people with celiac disease is following a strict gluten free diet. Even a crumb can cause an inflammatory reaction. Processed food products often include gluten or gluten-derived ingredients and it’s easy to feel confused knowing what is celiac safe and what is not.
Note: the information presented below is with regards to labeling laws and rules in the United States. Other countries may have different labeling laws and these rules may not apply.
- 1. Gluten Free Scanning Apps Aren't 100% Accurate
- 2. Learning To Read a Nutrition Labels Takes Practice
- 3. Manufacturers Frequently Change Ingredients
- 4. Processed Foods are Likely to Contain Gluten
- 5. Wheat Free Doesn't Mean Gluten Free
- 6. Some Advisory Statements are Optional for Manufacturers to List on Nutrition Labels
- 7. "Gluten Free" Isn't the Same As "Certified Gluten Free"
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1. Gluten Free Scanning Apps Aren’t 100% Accurate
In theory, scanning apps are a wonderful idea to easily determine if a product is gluten free, however, they do raise some concerns.
- The product database available can be limited and may not include every product that you scan.
- Products with “hidden” sources of gluten (i.e. products that are made from gluten) are often incorrectly labeled as gluten free.
- Cross-contact isn’t usually a factor in apps to determine if a product is celiac-safe.
2. Learning To Read a Nutrition Labels Takes Practice
Learning to read a nutrition label takes practice, patience, and reliable resources. Gluten-free consumers must learn to educate themselves not only on how to identify gluten-containing ingredients, but also how to recognize risks for cross contact. Be patient with yourself and remember that if you are feeling overwhelmed, keep things simple and stick to naturally gluten free foods!
3. Manufacturers Frequently Change Ingredients
Manufacturer’s are constantly changing their ingredients and manufacturing processes. So this requires you to stay vigilant and always read the nutrition label of anything that you consume. Just because a product you love is gluten free today doesn’t mean it will be six, ten, or twelve months from now! Don’t be afraid to do an internet search on a manufacturer’s website or call the manufacturer themselves!
4. Processed Foods are Likely to Contain Gluten
Obvious products include breads, cakes, cereals, cookies, pastas, and pastries. However, wheat flour often is used as a thickening agent in many other less obvious foods such as canned soups, condiments, lunch meat, sausages, soy sauce, and spice mixtures. Learn more about hidden sources of gluten.
5. Wheat Free Doesn’t Mean Gluten Free
In 2004, the Food Allergen Labeling and Consumer Protection Act requires that all food labels must declare the top 8 food allergens on the label (milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans). While wheat is one of the top allergens that must be declared, this law does not apply to gluten, so products do not have to declare barley or rye (or their derivatives). Just because a product is labeled wheat free doesn’t mean that it is gluten free.
6. Some Advisory Statements are Optional for Manufacturers to List on Nutrition Labels
Advisory statements (see examples below) are optional and designed to inform the consumer about potential risks for cross contact. The FDA guidance for the food industry states that “advisory statements should not be used as a substitute for adhering to current good manufacturing practices and must be truthful and not misleading.”[1]
7. “Gluten Free” Isn’t the Same As “Certified Gluten Free”
In 2014, The FDA created a new law requiring that any food labeled “gluten free,” must contain less than 20 parts per million (ppm) of gluten.
Companies that use a certified gluten free label (such as GFCO) often test products to follow an even stricter standard of less than 10 ppm.
Our Celiac Safe Nutrition Label Reading Course is Now Available ON DEMAND!
This means you can complete the course at your own pace, whenever you need to!
I’ve also created an easy to follow, 5 step printable worksheet to help you determine what products are gluten free and celiac-safe!
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