If you're trying to eat a gluten-free diet, especially in India, you'll know it's a bit of a minefield out there. It can hide in the most unexpected places. Trust me, as someone who has experienced the ups and downs of gluten intolerance, I’ve had my fair share of “Wait, what? That has gluten too?” moments. Let’s dive into 36 surprising foods you might not know contain gluten.
Hidden Sources of Gluten in Common Foods
1. Sauces and Gravies:
Did you know many restaurants use wheat flour as a thickening agent? Wheat flour (atta) is often used in sauces and gravies for a smooth texture.
2. Marinades:
Kebabs are gluten-free right? No, some tandoori dishes or kebabs may use wheat-based ingredients like malt.
3. Samosas and Pakoras:
The outer crust of samosas and pakoras is made with wheat flour.
4. Breaded Fried Foods:
Fried foods like breaded cutlets or fried fish also have a coating made from breadcrumbs or wheat flour. Hence, if you are using breadcrumbs at home, buy a gluten-free one.
5. Rice and Lentil Mixtures:
That is surprising isn't it? However, some store mixes of rice and lentils (like instant khichdi) may use wheat as a filler. Additionally, instant rice mixes (ready to eat) with seasoning packets may contain gluten. They could also be processed in the same facility as wheat. Therefore, there's a good chance of cross-contamination.
6. Desserts:
Many traditional Indian sweets (mithai) are made with semolina (sooji). Semolina is a refined form of wheat. Therefore, it has gluten.
7. Instant Noodles:
Most Instant noodles are made of wheat flour. They may have wheat flour in their seasoning too. Therefore, you can try gluten-free noodles made of red lentils, buckwheat or millet.
8. Malt Vinegar:
Malt vinegar is used in pickles and chutneys as a preservative. But malt vinegar contains gluten from barley. Instead choose apple cider or distilled white vinegar.
9. Health Drinks:
Some health drinks and malted beverages (like malted milkshakes) contain barley malt. Barley has gluten. Drinks like Horlicks also have barley and wheat flour.
10. Creamy Curries:
Many creamy gravies you eat outside, are thickened with wheat flour or cream. You can find them in butter masala or white sauce based pasta.
11. Tandoori Roti:
Tandoori roti is made with wheat flour. Additionally, naan is made of maida or all-purpose flour. This is nothing but wheat flour stripped of all its fibre and nutrients. You can eat jowar (sorghum) or bajra (pearl millet) rotis. You can also make jackfruit flour rotis.
12. Battered Fried Foods:
Just like pakoras, foods like fried fish may be coated in wheat flour batter.
13. Snack Foods:
Some ready-to-eat snacks like mathri are made of wheat or maida.
14. Ice Cream:
Next time you eat ice cream, avoid flavours with cookies (oreo), brownies, or cake (cassata) pieces. Since, they contain gluten.
15. Processed Meats:
Sausages, chicken nuggets, or processed meats may use wheat as a filler or binder.
16. Soups:
Most creamy soups use wheat flour as a thickener. Although, some soups may use wheat starch. Therefore, they can still have a small amount of gluten.
17. Seasoned Yogurt:
Yogurt-based dips or sauces are a healthier choice. However, they may have seasonings that contain gluten.
18. Salad Dressings:
You'd be surprised to know even salad dressings may have wheat-based thickeners.
19. Breakfast Cereal:
Breakfast cereals with mixed grains have wheat or barley. This is also true with oats. Therefore, when I buy oats, I always get the gluten-free ones. Try this easy-to-make, gluten-free muesli recipe.
20. Papads:
Even some papads may have wheat flour added.
21. Seitan:
It is a plant-based meat substitute made from wheat gluten. If you’re gluten intolerant, stay away from this one!
22.Chaat:
Some chaat preparations may use poori made with wheat flour.
23. Instant Coffee and Tea Mixes:
Flavoured instant coffees or teas may use additives made of gluten.
24. Pickles:
Some pickles may be made with malt vinegar. They might also use wheat flour for thickening.
25. Soy Sauce:
Many of us love adding soy sauce to our Chinese takeout. But did you know that most soy sauces contain wheat? Look for tamari, which is a gluten-free alternative.
26. Sweets and Candies:
Some candies use gluten-containing ingredients as binders. Always double-check those tempting treats!
27. Chaat Masala:
Some chaat masala mixes contain hing (asafoetida), which can be processed with wheat.
28. Ketchup and Sauces:
Surprisingly, certain brands use gluten as a thickener. Always check the ingredients list on your favourite condiments.
29. Potato Chips:
Potato is gluten-free. Therefore, potato chips are gluten-free? Nope. Flavored potato chips can have gluten in the seasoning. Hence, stick to plain salted varieties.
30. Vegetarian Patties:
Many veggie burgers use breadcrumbs or wheat-based binders. Look for brands that specify gluten-free on their packaging.
31. Beer:
Traditional beer is brewed with barley. Hence, it contains gluten. There are gluten-free beers available, though.
32. Couscous:
Often mistaken for a gluten-free grain, couscous is made from wheat. However, quinoa is a great gluten-free alternative. Millets and rajgira are naturally gluten-free.
33. French Fries:
Your favorite fast food joint might coat those fries with flour. Also they could fry them in oil that's used for gluten-containing foods.
34. Eggs in Restaurants:
Eggs, really? Sometimes, scrambled eggs or omelettes have pancake batter added for extra fluffiness. Hence, ask about how they prepare it.
35. Chewing Gum:
Some gums use wheat-based ingredients. They add it for the desired texture.
36. Brown Rice Syrup:
Often used as a sweetener, brown rice syrup can be made with barley enzymes. Hence, it is not gluten-free.
Gluten-Free Foods in India
FSSAI (1) labels foods with 20mg/kg of gluten or less as gluten-free. Therefore, gluten-free foods are not 100 per cent gluten-free.
Unfortunately, analysis of these gluten-free products in the US shows many of them have more gluten than the acceptable level (2). People with gluten intolerance can tolerate gluten to a certain limit. But if you have celiac disease then eating such foods could cause health issues. A Swedish study looked into genetically at risk participants for celiac disease. Toddlers (1-2 years) who ate more brad and gluten, had a higher risk of developing celiac disease later in life (4).
Eating a gluten-free diet can be challenging (3). However, it is manageable with the right information. Here are 3 quick pointers:
Always read labels if you are buying processed foods
Ask questions when dining out, to know about the ingredients.
Try to make gluten-free versions of your favourite foods.
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