® Living Gluten-Free For Dummies , 2nd Edition Table of Contents Introduction About This Book Conventions Used in This Book What You’re Not to Read Foolish Assumptions How This Book Is Organized Part I: Going Gluten-Free: Who, What, Why, and How Part II: Planning and Preparing: The Preludes to Cooking Part III: From Menus to Meals: Recipes for the Gluten-Free Gastronome Part IV: Living — and Loving — the Gluten-Free Lifestyle 24/7 Part V: The Part of Tens Icons Used in This Book Where to Go from Here Part I: Going Gluten-Free: Who, What, Why, and How Chapter 1: Gluten-Free from A to Z: The Basics of Being Gluten- Free What Is Gluten, Anyway, and Where Is It? But I Thought Wheat Was Good for Me! Discovering the Benefits of a Gluten-Free Lifestyle Eating isn’t supposed to hurt Making nutrition your mission: Head-to-toe health benefits Mastering the Meals Planning and preparing Shopping shrewdly Considering your kitchen Cooking outside the recipe box Getting Excited about the Gluten-Free Lifestyle “A” is for adapting your perspective on food Savoring gluten-free flavors Getting out and about Raising kids to love the lifestyle Setting realistic expectations Arming yourself with good information Chapter 2: Going Gluten-Free: Who’s Doing It and Why Shedding Light on the Gluten-Sensitivity Spectrum At one end: Allergies Somewhere in the middle: Gluten sensitivity and intolerance Crossing the line: Celiac disease Autism and behavioral disorders Identifying Symptoms of Gluten Sensitivity and Celiac Disease Going for the gut: Gastrointestinal symptoms Identifying nongastrointestinal symptoms Spotting symptoms in kids Discovering misdiagnoses and the missed diagnoses Getting Tested for Gluten Sensitivity and Celiac Disease Blood tests Biopsies Stool tests Genetic tests Interpreting your test results I’ve tested positive! Now what? Considering the Risks If You Don’t Give Up Gluten Looking at associated conditions Living with compromised health Healing Begins on Day One Chapter 3: A Closer Look at Celiac Disease Exposing One of the Most Common Genetic Diseases of Mankind Pinpointing Who Develops Celiac Disease and Why It’s in the genes Triggering celiac disease: What turns it on Understanding Celiac Disease and What It Does to the Body How your guts are supposed to work How your guts work with celiac disease Paving the way for treatment options Scratching the Surface of Dermatitis Herpetiformis Chapter 4: Connecting Gluten with Autism, Behavior, and Mood Blaming the Bread: How Gluten Affects Behavior Why food affects mood The gut–brain connection The Possible Relationship Between Autism and Gluten Sensitivity Exploring dietary treatment for autism: gluten- free/casein-free Explaining the Opioid Excess Theory of Autism Taking a urine test More Potential Benefits for Going Gluten-free/Casein-free Rethinking “reading, writing, and Ritalin” Diminishing depression and other mood disorders Chapter 5: Grasping the Ground Rules of the Gluten-Free Diet When in Doubt, Leave It Out Defining Gluten So You Can Avoid It Recognizing Gluten-Free Foods at a Glance Forbidden grains Grains and starches you can safely eat Other foods that are usually gluten-free Foods that usually contain gluten Exploring Alternative Grains and Superfoods Amaranth Arrowroot Buckwheat (soba) Mesquite (pinole) Millet Montina (Indian ricegrass) Quinoa (hie) Sorghum (milo, jowar, jowari, cholam) Teff (tef) Checking Up on Questionable Ingredients Knowing which foods to research Putting an end to the controversy over certain foods The Buzz on Booze: Choosing Alcoholic Beverages Booze you can use Step away from the bottle Making Sure Your Medications and Supplements Are Safe Using Nonfood Products: What You Need to Know Makeup matters Lotions and potions Dental products Chapter 6: Making Sure It’s Gluten-Free: Digging a Little Deeper Gluten-Free Ambiguously: Why It Isn’t So Straightforward Loose labeling terminology “Gluten-free” may not mean 100 percent Contamination risks Mysterious ingredient sources Defining Safe Amounts of Gluten Testing for Gluten in Foods Deciphering Label Lingo Reading Glutenese: Knowing what to look for Avoiding tempting marketing come-ons Checking with Food Manufacturers Interpreting company responses Getting the most out of your calls to manufacturers Getting product listings from a company Searching for Information: The Good, the Bad, and the Completely Ludicrous The Internet, for better and for worse Magazines and newsletters Books Support groups Chapter 7: Gluten-Free . . . Nutritiously Appreciating Your Food Good Carbs, Bad Carbs: Tuning In to the Glycemic Index and Glycemic Load Perusing the glycemic index (GI) Hauling the glycemic load (GL) What do blood-sugar levels have to do with anything? The high cost of high insulin Taking a Healthful Approach to Gluten-Free Living Dining with cavemen: The Paleolithic diet Comparing caveman-style to low-carb diets Reviewing the more healthful approach Being Healthy, Stealthy, and Wise Avoiding nutritional pitfalls on the gluten-free diet Getting the fiber you need on a gluten-free diet The whole truth (and nothing but) about whole grains Winning the Weight Wars Losing weight on the gluten-free diet Gaining weight on the gluten-free diet Gaining an Athletic Advantage by Being Gluten-Free Part II: Planning and Preparing: The Preludes to Cooking Chapter 8: Creating a Gluten-Free-Friendly Kitchen Sharing the Kitchen with Gluten Avoiding cross-contamination Storing foods separately for convenience Taking Inventory of the Pantry and Fridge Specialty ingredients to stock Mixes to have on hand Specialty premade products to consider Chapter 9: Shopping Is Easier Than You Think Knowing What You Want Planning your meals Making lists Deciding What to Buy Checking out gluten-free specialty products Remembering naturally gluten-free foods Asking for opinions Deciding Where to Shop “Regular” grocery stores Natural foods stores Farmers’ markets Ethnic markets Gluten-free retail stores Web sites and catalogs Navigating the Aisles Perusing the perimeter Sorting through the health food aisle Living Gluten-Free — Affordably Scaling back on specialties Saving on shipping Going generic Eating nutritiously Eating in Using gluten-free mixes Chapter 10: Cooking: Tips and Techniques