Gluten-Free Shopping 101

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Gluten is found in a wide variety of foods such as breads and other baked goods, cereals, pastas, soups, prepared meats such as deli meats, hot dogs, burgers, imitation seafood, sauces, salad dressings, seasonings, snack foods, flavored coffees, candy, chocolate bars, and some supplements, medications and even lipstick.

The key to a successful shopping trip is to read ALL labels carefully every time you shop. Formulas and ingredients can change in items that you regularly purchase without notice from the manufacturer.

Many foods are gluten free if the words wheat, rye, barley, malt, oats and brewer’s yeast are NOT found on the food label. The current recommendation for products made with grains (such as breads, pastas, cookies, cakes and cracker) is the label also reads “gluten-free”.

Not sure if it’s gluten-free? Call the manufacturer and ask about their gluten testing methods and how they clean their facility equipment. 

 

Label Reading - making your food selection

When picking up a package, look for the Ingredients list. For example:

INGREDIENTS: Whole wheat flour, corn, raisins, malt, rye, natural flavors 

If you have celiac disease or are gluten intolerant, avoid products that contain malt ingredients such as malt extract and malt syrup. These ingredients are often sourced from barley and are not suitable for people with celiac disease.

Choose products with maltodextrin, food starch, and hydrolyzed vegetable protein that come from non-gluten sources. The Food Labeling and Consumer Protection Act (FALCPA) mandates that food manufacturers must list the source of these ingredients in the ingredients statement if they come from wheat.

AVOID all forms of these gluten containing grains: Wheat (durum, graham, kamut, semolina, spelt), rye, barley and triticale.  

Oats: Oats do not inherently contain gluten. However, due to common grain handling processes, oats may be contaminated with gluten from other gluten containing grains. Therefore, if you are eating a product with oats, be sure that the product has been validated gluten free.

Allowed Gluten-free Grains & flours: Rice, corn, soy, potato, tapioca, beans, garfava, sorghum, quinoa, millet, buckwheat, arrowroot, amaranth, teff, Montina and nut flours.

Naturally Gluten-Free Foods

Choose a wholesome diet rich in naturally gluten-free foods such as lean meats, beans, eggs, milk, cheese, yogurt, nuts, seeds, fruits and vegetables including the allowed grains mentioned above! 

 

Shopping with A&P Family of Supermarkets

We are your one-stop-shop to living a healthy gluten-free lifestyle – we have everything you need to fill your cart! The A&P Family of Supermarkets is committed to providing a wide variety of naturally gluten-free and gluten-free manufactured brands* such as:

   

Plus many more.

*Selection varies by store 

 

At the Deli - The Following Hartford Reserve® Deli items are gluten-free

  • H.R. All Natural Turkey Breast
  • H.R. Chicken Breast
  • H.R. Buffalo Chicken Breast
  • H.R. Lower Sodium Ham
  • H.R. Lower Sodium Virginia Ham
  • H.R. Naturally Roasted Turkey Breast
  • H.R. Lower Sodium Turkey Breast
  • H.R. Italian Style Roast Beef
  • H.R. Roast Beef

Tips for Gluten-Free Shoppers

We make it easy to identify gluten-free products at shelf! Look for our Gluten-free label on certified gluten-free items. Remember to always review the ingredients list prior to making your selection

If you need guidance on your Gluten-free diet don’t hesitate to ask! Contact our Registered Dietitian at nutrition@aptea.com

Here are tips to keep in mind when shopping for and preparing gluten free foods.

  • Double check items with gluten free tags and call outs. Most retailers develop gluten free shelf tags, call-outs and dedicated sections based on the manufacturer’s claim. Double check ingredient statements and on-pack claims to make sure a product meets your standards. When in doubt, call the manufacturer or check their website for more information.
  • Choose nutrient dense foods. For a health-promoting diet, select mostly, nutrient-dense foods, including: fruits, vegetables, lean cuts of meat, poultry and fish, low-fat dairy, beans, nuts, seeds and heart healthier vegetable oils.
  • Choose gluten free whole grains. Choose gluten free grain foods made with gluten free whole grains, including corn, quinoa, brown and wild rices, buckwheat, amaranth, millet, and sorghum.
  • Take your child along. If you are shopping for your child with celiac disease, if they are old enough, bring them with you (some of the time) as you shop, and make it into a gluten free learning experience for them.

Wholesome Gluten Free Snacking Ideas:

  • When you need to get your crunch on, try any combination of gluten free guacamole, hummus or black bean dip with 100% corn tortilla chips and veggie sticks.
  • For a satisfying snack to keep you going, try almond butter with banana slices on rice cakes or gluten free bread, or “ants on a log,” celery sticks filled with peanut butter and sprinkled with raisins. Choose natural varieties of nut butters made without gluten.
  • When filling up on-the-go, go for a smoothie. It takes just five minutes to blend together gluten free yogurt, banana, ice, and a mix of your favorite berries or cut up fruit. Recipes are easy to find in cookbooks and online.
  • To tame that sweet tooth, make a honey yogurt dip and pair with strawberries or melon chunks.

Tips to Avoid Cross-Contamination:

Even the smallest amount of gluten can wreck havoc on your efforts to follow a gluten-free lifestyle.

  • Avoid cross-contamination by cleaning toasters or any other household appliances that are shared with gluten-containing foods.
  • Consider having separate toaster ovens if you share a household with those not following the diet.
  • Flour sifters should not be shared with gluten-containing flours.
  • Deep fried foods cooked in oil shared with breaded products should not be consumed.
  • Spreadable condiments in shared containers may be a source of contamination. When someone dips into a condiment a second time with the knife (used for spreading), the condiment becomes contaminated with crumbs. Examples: peanut butter, jam, mayonnaise, mustard, margarine.

Gluten-Free Recipes

There’s no need to feel deprived on a gluten-free diet; enjoy preparing a variety of healthy and satisfyingly delicious foods by browsing our database of gluten-free recipes.

 

Resources and Support Groups

National Foundation for Celiac Awareness

The University of Maryland Center for celiac research

Gluten Intolerance Group of North America – Quick Start Diet Guide for Celiac Disease

Celiac Disease Foundation

 

Disclaimer: This information is not meant to take the place of your primary care physician nor is it intended to treat or diagnose celiac disease.

We recommend that you ask your health care provider or registered dietitian for further information specific to your needs.