Non-GMO Foods for Baking
Gluten- and GMO-free food guide for baking
Ask the Nutritionist
Q: I avoid sweets most of the year, but like to bake occasional treats for my family during the holidays. I eat gluten-free but I also want to avoid genetically modified organisms (GMOs) to protect both my health and the environment. I recently noticed that some gluten-free flours contain common sources of GMOs. Can you provide a rundown on ingredients that are both gluten-free and non GMO foods that I can use in baking? —Beth W., Kansas City, Kan.
A: As you mentioned, many gluten-free baking mixes contain ingredients that are derived from common genetically modified foods such as corn, soy, and sugar beets—cornstarch, cornmeal, soy flour, sugar, fructose, xanthan gum, and others.
While you can find Non-GMO Project Verified versions of gluten-free flour blends, I recommend avoiding them altogether—even if they’re non-GMO—because gluten-free flours such as cornstarch, rice flour, tapioca starch, and potato flour raise blood sugar levels very high, which sets people up for blood sugar- and insulin-related health conditions including type 2 diabetes, cardiovascular disease, and more.
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