Sushi restaurants have an abundance of naturally gluten-free items on the menu: predominantly composed of seafood and fish, rice, and vegetables.
With that said, there are also many items on the menu that can be a source of cross-contamination during the preparation – things like flour and panko used for breading pork and chicken cutlets, and soy sauce, among other things.

And so here are some useful tips to make sure your sushi dining experience remains unspoiled by gluten:

1. Avoid fake crab meat. Surimi or fake crab meat is made by grinding white fish and binding it with starch that is usually made of wheat. This can be found abundant in different sushi rolls, salads, and other menu items.
   
2. Ask for Tamari instead of the regular soy sauce. Soy sauce brands unless labeled gluten-free are risky to those avoiding gluten. Soy could be manufactured in facilities that also process gluten-containing wheat, barley, and rye. Thankfully there is a type of soy sauce called Tamari, traditionally made without wheat.
   
3. Avoid tempura, breaded meat cuts, and other breaded items. The batter used in making tempura will almost always be made of wheat flour, except for gluten-free restaurants that guarantee using gluten-free breading. Thankfully these items are easily recognizable on the menu, as they would be coated and fried.
4. Avoid sushi ingredients that have been marinated. Almost for certain, these items will have used either wheat, soy sauce, teriyaki sauce, or other wheat-containing sauces as a flavoring.
5. Bring your own wasabi. Most restaurants do not use real wasabi, but instead use a mixture of mustard, horseradish, green coloring, and flavorings that may contain gluten. To be safe from contaminants, it is best to bring your own.
6. If you have the option, spring for a restaurant where the chef makes the meal right in front of you. You may also want to call in advance to make sure the utensils that will be used for your meal are fresh and have not touched other items that contain gluten.
   7. Japanese restaurants like other restaurants can be busy, to be on the safe side, you may also call the restaurant in advance to make sure that the restaurant will be fully staffed, and can take time to accommodate special food requests.

Let us know how your next sushi dining turns out! If you have more tips to share with our community, feel free to leave some in the comments. Enjoy your next gluten-free dining!

People who have gluten sensitivity, gluten intolerance, or Celiac disease have different reactions as compared to the next person when ingesting gluten. Symptoms range from diarrhea and bloating to headaches, nausea, and more severe symptoms. This is why these people must switch to a gluten-free diet. People who don’t have these problems, on the other hand, do not have to worry about gluten in their diet.

But as of late, we increasingly read about and hear concerns about gluten. We see restaurants menus including gluten-free options, food labels in groceries announce items are gluten-free, and gluten-free versions of food seem to be lining the grocery aisles. An increasing number of people try it with different benefits in mind: to lose weight, treat autism, eat more healthily, and have more energy. Going gluten-free has rapidly become the next it diet.

But what is the gluten-free diet really, and what is it for? Gluten is a generic name for a type of protein found in wheat, barley, and rye, and triticale, a hybrid of wheat and rye. As these proteins cannot be fully ingested by the body, ingesting them can cause inflammation and other negative symptoms in some people. In people with Celiac disease, these proteins trigger an immune response which damages the lining of the small intestines, eventually preventing efficient nutrient absorption from food, and can cause several other problems like osteoporosis, nerve damage, and seizures. A gluten-free diet is one where you remove gluten so if you do have these reactions to gluten, you avoid these negative symptoms altogether. [1]

According to Dr. Daniel A Leffler, the director of clinical research at the Celiac Center at Beth Israel Deaconess Medical Center in Boston in an article published in Harvard.edu., those who have gluten sensitivity may feel better, but most will get negligible benefit from a gluten-free diet. They will waste money in the end, spending on expensive gluten-free items. [1] And he is not wrong. So, before you try this diet, consider these things:

Premium Price

Gluten-free products are typically produced in smaller batches and need different ingredients than their conventional counterparts. Ingredients may cost more, and making them needs specialized knowledge on gluten-free food. And so they tend to be priced higher than non-gluten-free versions.

Eat Healthier with More options

Most people may experience many health benefits of going gluten-free. But these could be incidental benefits since avoiding certain elements in your diet may also lead you to eliminate other foods. You may find yourself eating more whole foods, fruits, and vegetables, as opposed to the usual processed food, pastries, pasta, and cakes that generally contain gluten. You may also find yourself being more careful about additives in your food which can lead to eating a lot cleaner. But if you think about it, these are things you can do even without worrying about gluten in your diet, and you get to have a lot more food options, too.

Find More Effective Sustainable Options for Losing Weight

Those who claim a gluten-free diet helped them lose weight or have more energy benefit from it by incidentally removing processed food from their diet, regardless of gluten content. Being on a gluten-free diet, and losing weight does not mean the same thing, unless the switch in what you are eating helps you to fill your diet with more nourishing and healthy food that are naturally gluten-free, such as fruits, vegetables, and whole grains. This is according to registered dietitian Shelley Case, a trusted name and expert on the gluten-free diet in North America. [2] With that said, there are other diets out there that are targeted for weight loss, which you may consider and prove more effective for you.

Have a question about going gluten-free? Feel free to leave it for us in the comments, or browse this blog for more tips!

1 – Strawbridge, H. (2018, January 08). Going gluten-free just because? Here’s what you need to know. Retrieved April 12, 2019, from https://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916

2 – Helms, J., MS, RD. (2012, September 6). Will Going Gluten Free Help You Lose Weight? [Web log post]. Retrieved November 20, 2017, from https://blogs.webmd.com/food-and-nutrition/2012/09/will-going-gluten-free-help-you-lose-weight.html

People who have gluten sensitivity, gluten intolerance, or Celiac disease have different reactions as compared to the next person when ingesting gluten. Symptoms range from diarrhea and bloating to headaches, nausea, and more severe symptoms. This is why these people must switch to a gluten-free diet. People who don’t have these problems, on the other hand, do not have to worry about gluten in their diet.

But as of late, we increasingly read about and hear concerns about gluten. We see restaurants menus including gluten-free options, food labels in groceries announce items are gluten-free, and gluten-free versions of food seem to be lining the grocery aisles. An increasing number of people try it with different benefits in mind: to lose weight, treat autism, eat more healthily, and have more energy. Going gluten-free has rapidly become the next it diet.

But what is the gluten-free diet really, and what is it for? Gluten is a generic name for a type of protein found in wheat, barley, and rye, and triticale, a hybrid of wheat and rye. As these proteins cannot be fully ingested by the body, ingesting them can cause inflammation and other negative symptoms in some people. In people with Celiac disease, these proteins trigger an immune response which damages the lining of the small intestines, eventually preventing efficient nutrient absorption from food, and can cause several other problems like osteoporosis, nerve damage, and seizures. A gluten-free diet is one where you remove gluten so if you do have these reactions to gluten, you avoid these negative symptoms altogether. [1]

According to Dr. Daniel A Leffler, the director of clinical research at the Celiac Center at Beth Israel Deaconess Medical Center in Boston in an article published in Harvard.edu., those who have gluten sensitivity may feel better, but most will get negligible benefit from a gluten-free diet. They will waste money in the end, spending on expensive gluten-free items. [1] And he is not wrong. So, before you try this diet, consider these things:

Premium Price

Gluten-free products are typically produced in smaller batches and need different ingredients than their conventional counterparts. Ingredients may cost more, and making them needs specialized knowledge on gluten-free food. And so they tend to be priced higher than non-gluten-free versions.

Eat Healthier with More options

Most people may experience many health benefits of going gluten-free. But these could be incidental benefits since avoiding certain elements in your diet may also lead you to eliminate other foods. You may find yourself eating more whole foods, fruits, and vegetables, as opposed to the usual processed food, pastries, pasta, and cakes that generally contain gluten. You may also find yourself being more careful about additives in your food which can lead to eating a lot cleaner. But if you think about it, these are things you can do even without worrying about gluten in your diet, and you get to have a lot more food options, too.

Find More Effective Sustainable Options for Losing Weight

Those who claim a gluten-free diet helped them lose weight or have more energy benefit from it by incidentally removing processed food from their diet, regardless of gluten content. Being on a gluten-free diet, and losing weight does not mean the same thing, unless the switch in what you are eating helps you to fill your diet with more nourishing and healthy food that are naturally gluten-free, such as fruits, vegetables, and whole grains. This is according to registered dietitian Shelley Case, a trusted name and expert on the gluten-free diet in North America. [2] With that said, there are other diets out there that are targeted for weight loss, which you may consider and prove more effective for you.

Have a question about going gluten-free? Feel free to leave it for us in the comments, or browse this blog for more tips!

1 – Strawbridge, H. (2018, January 08). Going gluten-free just because? Here’s what you need to know. Retrieved April 12, 2019, from https://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916

2 – Helms, J., MS, RD. (2012, September 6). Will Going Gluten Free Help You Lose Weight? [Web log post]. Retrieved November 20, 2017, from https://blogs.webmd.com/food-and-nutrition/2012/09/will-going-gluten-free-help-you-lose-weight.html

Bread and pasta for lunch? Sure! For a lot of us, eating can be that simple (and pleasurable). But for some that are not so lucky, being this carefree about their next meal could mean serious health consequences. 

Aside from the typical food allergens, there is that dreaded gluten, that 05%-1.22% [5] of the adult population in the Asia-Pacific Region, and about 20 million in the US alone, have to worry about. 

What is gluten?

We constantly see a lot of articles about gluten being published as of late. However, some fail to address the basic question before giving it a bad rap. So first things first! 

Gluten is basically a mixture of different types of protein activated by water that provides elasticity and form to the final product of almost all breads and pastries that we love. It is generally found in wheat, barley, rye, malt, triticale, and even brewer’s yeast. 

Majority of the population do not experience an adverse reaction when consuming gluten. Nevertheless, certain medical conditions require avoiding the said protein combination. This includes Celiac disease, gluten sensitivity, and wheat allergy. Since a lot of processed starch sources in what we eat contain gluten, it is necessary for those afflicted to be well informed before adding items to their shopping list.

Being well informed about gluten

Wheat is one of the most consumed cereals around the world. It is therefore implied that wheat gluten is one of the items that should be watched out for if you belong to the population that needs to avoid it.

Though avoiding sources with gluten can be considered an inconvenience to some extent, preparing a gluten-free food list is quite an easy job. Since gluten is found only in certain grains, other carbohydrates sources such as fruits, vegetables, and root crops are already out of the equation. 

When preparing a list of gluten-free foods, particularly grains that can be alternatives to those gluten-rich grains, remember to include these perfect substitutes, which you can use instead in your meals preps:

• Buckwheat
• Corn
• Quinoa
• Rice
• Oats
• Millet

Based on the grains listed above, there are far more varieties of grains that do not have gluten than those that have it. Filipinos are primarily rice consumers, so it would not be difficult to stick to it during mealtime. However, it is wise to consider the manufacturing process for these grains, since most, like oats, are harvested, packed, and manufactured in the same facilities as wheat. 

Other gluten-free products to consider

Luckily, people who need to avoid gluten are no longer bound to perpetually avoid their go-to comfort foods. Certain methods of gluten extraction and purification paved the way to the innovative production of gluten-free bakery products which we can gluten and non-gluten intolerant alike can all enjoy. Here in the Metro, online shop such as GERALD.ph offers a wide selection of gluten-free products from different kinds of pastries, pasta, and even ice cream, which would certainly help people with gluten concerns live a little more carefreely. 

A gluten-free lifestyle might be overwhelming. But with the right selection and now with wider varieties to choose from, developing a habit would be way easier than it was before. Items like gluten-free all-purpose flour make a great ingredient for baking recipes. Rice and corn pasta are also there as alternatives. 

So, bread and pasta for lunch that’s gluten-free? Yes, please!

Sources

1. Lamacchia, Carmela, et al. “Cereal-Based Gluten-Free Food: How to Reconcile Nutritional and Technological Properties of Wheat Proteins with Safety for Celiac Disease Patients.” 6.2 (2014): n.pag. Web. 14 Oct. 2016.
2. 4310830, 95 -. Sources of gluten – celiac disease foundation. Celiac Disease Foundation, 1998. Web. 14 Oct. 2016.
3. Awika, Joseph M. “Major Cereal Grains Production and Use Around the World.” Advances in Cereal Science: Implications to Food Processing and Health Promotion. N.p.: American Chemical Society (ACS), Jan. 2011. 1–13. Web. http://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain/gluten-free-whole-grains
4. “INFOGRAPHIC: How much rice do Filipinos consume?” Rappler, 7 Oct. 2012. Web. 14 Oct. 2016.
5. Ashtari S;Pourhoseingholi MA;Rostami K;Aghdaei HA;Rostami-Nejad M;Busani L;Tavirani MR;Zali MR; (n.d.). Prevalence of gluten-related disorders in Asia-Pacific Region: A systematic review. Journal of gastrointestinal and liver diseases : JGLD. https://pubmed.ncbi.nlm.nih.gov/30851178/.

In our diet, it’s not always just gluten we’re worried about, right? On Halloween, along with our concern for gluten, we also have  just as important, if not much more pressing health concern during this time of the year: sugar.

Parents out there, tempting as it may be to let loose a bit and let your kids go with all the rainbow colors of candy, we must remember that too much sugar has actual consequences to a child’s health.

It is not just the sugar rush that we’re talking about. Sugar has a much more negative effect on the body that is important for us to know.

Dental decay is an obvious one. Sugar is known to speed up breakdown of teeth as it fuels the bad bacteria in the mouth. Though younger kids naturally lose their baby teeth, it is important to take care of them as you would permanent ones as the bacteria on the surface of baby teeth can attack the healthy ones still under the gum surface, which can adversely affect their growth by the time they’re ready to come out.

Study also finds sugar lowers the immune system to up to five hours after consumption. Ever notice that close to midnight or when you’ve been up all night, eating sweets has the effect of making your throat scratchy and making you feel like you’re coming down with something? That’s because sugar curbs immune system cells that attack bad bacteria in our bodies.

Sugar as fructose  and glucose that are in abundance in Halloween candy also has the effect of make one feel famished. Munching on sweets makes your brain resist leptin, which is the protein that help signal the body that it is full. Anytime sweets are introduced in the diet, it makes it easier to eat too much. Partnered with the fact that sugar is highly addictive, it can lead to complications and diseases such as obesity and diabetes. Though Halloween is just one night a year, letting kids loose on sugar, and having candy in the cookie jar for weeks after, can introduce kids to sugar eating habits and that would be extremely harmful for them in the long run.

Here are a few tips to make this Halloween a little less about the sugar and a bit more about the fun:

Consider giving out inedible treats like Halloween accessories like glow sticks, colorful bracelets, that they can have fun with while out in the streets at night. Just remember not to give out things that little kids can choke on. You don’t have to worry about  sugar here, and gluten, even.

 

 

Have the tradition of a contest of who can bring home the most candy. That way, kids will have the motivation not to eat any of the candy until they get home, so that you may get a handle on what and how much sweets your kids actually consume.

Though a bit more out of the way, if you are visiting houses of people you actually know, like friends or relatives, have a deal with them to give out healthier and sugar-free (and gluten-free!) treats to your kids, or prepare something you yourself approve of, and hand them out to house owners before you set out for the night with your kids. It can just be between adults.

Remember that sweets and edibles during Halloween can just be a portion of the fun. Make other fun highlights such as creating costumes, decorating, and storytelling with your kids, that will focus more on the activities rather than the sweets.

Remember, with your kids health on the line it pays to keep the effort to be healthy even on Halloween. 🙂

 

References:

The American Journal of Clinical Nutrition, Albert Sanchez, J. L. Reeser, H. S. Lau, P. Y. Yahiku, R. E. Willard, P. J. McMillan, S. Y. Cho, A. R. Magie, and U. D. Register. – Role of sugars in human neutrophilic phagocytosis. – The American Society for Clinical Nutrition, Inc. 1973., Copyright © 1973,http://ajcn.nutrition.org/content/26/11/1180.abstract\

The Skimy on Obesity – UCTV Prime http://www.uctv.tv/search-details.aspx?showID=23717