Gluten-Free Living: Cooking Tips (2024)

Home|

Gluten-Free Living

Are You Gluten Free?

• Peanuts are a nutrient-rich food and are naturally gluten-free.
• Gluten-free peanut flour is a nutritious substitute for traditional flours
• For more resources, jump to the bottom of the page.

Those with gluten sensitivity or celiac disease must maintain a gluten-free diet. More than two million people in the United States have the disease or about one in 133 people (1). Others may choose to go gluten-free in order to manage a sensitivity or in an effort to be healthier. There is no evidence that suggests that gluten is unsafe for anyone who does not suffer from celiac disease or allergy or intolerance.

Living gluten-free can be a challenge. It’s important to know that peanuts, peanut butter, peanut flour and peanut oil are considered naturally gluten-free foods. Gluten is a form of protein found in wheat, barley and rye (2). It causes intestinal damage in those with gluten sensitivity or Celiac disease and is found in wheat, barley and rye – so they and anything made from them must be strictly avoided. This makes enjoying conventionally prepared baked goods, many sauces, and even ice cream a challenge.

Like peanuts and peanut butter, the uses are endless for defatted peanut flour. Whether you’re dredging chicken for a crispy coating or ramping up a smoothie or soup with a protein boost; peanut flour is a great way to add flavor, texture and nutrients to any recipe. Plus, when mixed with rice or tapioca flour, peanut flour can be a perfect solution for baking cookies, breads, waffles or even dumplings.

Peanut flour not only adds flavor to a dish, it also adds important nutrients that people on a gluten-free diet need. “Grains are an important part of a healthy diet. They are a good source of complex carbohydrates, various vitamins and minerals and are naturally low in fat. Because people with celiac disease must avoid gluten… it can be a challenge to get enough grains.2”

Peanut products like defatted peanut flour offer a variety of nutrients also found in grains. Peanut flour is very low in saturated fat and cholesterol. It is also a good source of folate, magnesium, copper and phosphorus, and an excellent source of niacin, and manganese. Regardless of how you incorporate peanut flour, it is a nutrient-dense food that is a great addition to a nutritious diet.

Gluten-free Cooking Tips

With wheat flour in so many foods – from the obvious baked goods and pasta to the not-so-obvious soup stocks, condiments and even alcoholic beverages – maintaining a gluten-free diet can become time-consuming. Here are some quick tips for managing a gluten-free lifestyle:

• Become an avid label reader. Many foods contain gluten that you wouldn’t expect to find so make sure you always read the ingredient label.
• Focus on naturally gluten-free foods: eat fresh fruits, vegetables, nuts and legumes like peanuts. Many packaged goods contain a plethora of complex ingredients, making it hard to determine if the product is gluten-free.
• Wheat-free is not gluten free. Wheat-free doesn’t mean the product doesn’t contain rye or barley so be sure to read labels.
• When in doubt, go without. If you are unsure of the ingredients in a product then don’t eat it.

Additional Resources:

• Celiac Sprue Association
• Gluten-Free Living Magazine

References

1. “Celiac Disease.” Sept. 2008. National Digestive Diseases Information Clearinghouse (NDDIC). MedlinePlus. 13 Apr. 2009 http://digestive.niddk.nih.gov/ddiseases/pubs/celiac/
2. “Celiac Disease Defined.” 5 Jan. 2009. Celiac Spruce Association. MedlinePlus. 13 Apr. 2009 http://www.csaceliacs.org/celiac_defined.php.
3. “Celiac disease diet: How do I get enough grains?” 31 May 2008. Mayo Foundation for Medical Education and Research (MFMER). MedlinePlus. 13 Apr. 2009 http://www.mayoclinic.com/print/celiac-disease/AN00303/METHOD=print#.