Gluten- and GMO-free food guide for baking

Ask the Nutritionist

by Melissa Diane Smith

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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There was a full house for the non-GMO “Say No to Monsanto” dinner at The Tasteful Kitchen on December 14, 2016. Make sure not to miss the next non-GMO dinner at Harvest Restaurant, 5605 E. River Road, on Tuesday, December 27, 2016, at 6:00 p.m. See the Facebook page about the event.

The 3-course, non-GMO, Pre-New Year Pure Food Dinner that occurred at Harvest four years ago was the most popular non-GMO dinner ever. This Pre-New Year Pure Food Dinner at Harvest is bound to be equally popular. So, act quickly: Check out the two dinner options below. Both options are non-GMO and gluten-free/grain-free.

Call 520-529-7180, give your name and which option you’d like, and reserve your spot while seats are still available.

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by Melissa Diane Smith

I am delighted to be a featured speaker during the Grand Opening of the new Natural Grocers natural food supermarket at 5600 E. River Road in Tucson this month.

On Tuesday, September 20, 2016, at 6 p.m., I will present “Going Against the Grain for Health: How to Make Food Your Best Medicine.” In this presentation, I’ll cover the health troubles caused by refined grains, whole grains, gluten grains, and genetically modified ingredients hidden in grain-based foods, and explain how to use this information to lose unwanted weight, reverse disease processes, and revitalize health. I’ll also give my answers to common questions I receive, such as “was wheat always not good for us, or has it become worse for our health in recent years?” and answer any other questions that you have.

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Looking for a pre-made, ready-to-use, grain-free wrap or bread? These items don’t have the same taste or texture as flour-based tortillas, so you may have to try a few to find one you like. But each of the following products can add convenience and variety to a grain- or gluten-free diet.

COCONUT WRAPS.

Both Pure Wraps Paleo Coconut Wraps and Julian Bakery Paleo Wraps offer flexible, low-carb wraps made of coconut meat and water. The Pure Wraps are seasoned with Himalayan pink salt, while the Julian Wraps are salt-free. That makes Pure Wraps great for savory fillings such as grilled chicken and spinach, or eggs and avocado; and the Julian Wraps ideal for desserts, such as berries and whipped coconut cream.

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Ask the Nutritionist

by Melissa Diane Smith, author of Going Against the Grain

Saying goodbye to bread doesn’t have to mean giving up sandwiches.

Q: I maintain my weight and feel best when I avoid gluten and all grains. I don’t miss the taste of bread, but I do miss the convenience of making sandwiches for quick lunches, especially on hot summer days. Are there any grain-free substitutes that could help me fix easy-to-make “sandwiches”?

—Tamara R., Sacramento, Calif.

A: The short answer is: Yes! If you bake, try making grain-free tortillas or sliceable bread out of almond flour, ground flaxseeds, and/or coconut flour. If you don’t bake—or if you want a quicker alternative—think outside the box and get creative by using vegetables or fruit as alternatives for wraps and buns. These seven produce-based ideas can help you get started.

1. Lettuce wraps. For convenience and versatility, nothing beats using large lettuce leaves, such as romaine or Bibb, as tortilla or bread substitutes. Wrap burgers with them, or make BLT (bacon, lettuce, and tomato) “sandwiches,” taco lettuce wraps, fajita wraps, tuna salad wraps, or lettuce cups with Asian-based fillings.

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by Melissa Diane Smith, author of Going Against the Grain

Is wheat really bad for us, and why does it cause so many different health problems? I first answered those questions in Going Against the Grain in 2002 and have written about those topics many times since then. But soon you can learn by watching the film documentary, What’s With Wheat? Mark your calendar and watch it for free by registering for the free 7-day global online screening available between June 24-30^th.

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Though some people eat too much protein, others, especially many women, eat too little. Be aware of the following signs, conditions, and stages of life that signal that you may need more protein than you’re currently eating.

You frequently crave sweet or starchy foods. Protein is a slow-burning fuel that steadies blood-sugar levels and helps keep energy levels steady, making you far less apt to crave quick-fix carbohydrates such as grain products and sweet foods and drinks.

You have cardiovascular or diabetes risk factors. High-protein diets have a stabilizing effect on blood sugar. This leads to beneficial changes in a wide range of metabolic, cardiovascular, and inflammatory markers, from insulin sensitivity to cholesterol and triglycerides to C-reactive protein.

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