Gluten Free

Introduction

Why Eat This Way?

Reasons people avoid gluten and/or wheat for a variety of reasons including that they may suffer from one or more of the following:

Environmentally Friendly Diet

Going gluten or wheat free doesn't guaranty a more eco-friendly diet in the same way going vegan does, however certain gluten-free foods to have a lower impact on our planet.

Wheat for example is a major global crop, contributing to monoculture farming, overuse of pesticides, and requiring large amounts of fossil fuels used in farm/shipping/processing equipment, as well as ingredients in pesticides and fertilizers.

Rice is a common replacement which can be sustainably grown, but when grown in flooded fields rice contributes to around 7-10% humanity's methane emissions (which is a stronger GHG than CO2), though this is much less than the 25-30% of methane produced by livestock farming.

Corn is another common gluten/wheat replacement, which is heavily farmed, using pesticides and monoculture farming.

Some better grains include quinoa, millet, and potato flour, especially if grown without pesticides.

Wheat vs Gluten

For those of us with wheat allergies, the "Gluten-Free" tags are generally a safe sign that foods should be free of wheat and related grains.

One word of caution however! Via genetic modification, some products are now made from gluten-free wheat, which means it's still important to read ingredient labels, and verify we aren't accidentally consuming wheat with via these gluten-free products. From 1st-hand experience, I can say those products are NOT safe for anyone sensitive to wheat proteins.

Vise versa, those of us with wheat sensitivity can often eat alterative grains and products that contain gluten. We can also eat wheat grass, which isn't related to wheat, as well as glutenous rice, which simply refers to the stickiness, and not gluten as it is found in wheat, rye, or barley.

Speaking of rye and barley, these contain gluten, but can be safe for people who are only sensitive to wheat.

Allergy-Safe Foods

Beef

Gluten-Free Breads

Burgers

Big Mountain offers:

Chick'n

Getting the Right Texture

One of my biggest issues with plant-based chicken is the texture often feels a bit off, like it's too squishy and undercooked. The best solution I've found is to always "overcook" the chicken, even chopping it up smaller to increase increase the surface area, and minimize the inner-softer spaces.

If you want to make something like chicken curry or chicken pot-pie, but don't want squishy/under-cooked seeming pieces, then bake or fry up the chicken using this method, then add the chicken to the rest of the meal at the last possible moment to help retain the chick'n's firmness. The longer it sits in the sauce the softer it will tend to go.

"Meat" Crumbles

Brands

Warning: Not all impossible meats are GF, so be careful to read the labels. 

The chicken nuggets and pre-made freezer meals all appear to contain wheat.

Pumfu offers:

DIY

Sausages

Big Mountain offers:

Tofus & Tempehs

These are traditionally made from soy, but can also be made from other legumes. They are high in protein, potassium, and other important nutrients.

Plastic-Free Tempeh

Tools & Apps

Finding Safe Food

As a gluten-free vegan, I've found the best way to find food is to search with both of the following apps, and see which restaurants pop up in both. Then check out their online menu's/reviews to see if the foods overlap. If that info isn't available, calling the restaurant often clears up any lingering safety questions.

Diet Tracking

People with dietary restrictions are at higher risk of nutrient deficiencies, and even more so when we are very active. To be on the safe side, it helps to use a diet tracker, and the one bellow is the best I've found so far.

Grants & Funding

International