Veggies & Beyond:
Why Celiacs Need a Nutritionally Dense Diet
Q&A with Melissa Marek, RD, LD
Revised: October 11, 2010
Which grains have the most fiber?
• Amaranth flour (Bob’s Red Mill) ¼ cup (30g) = 3g fiber
• Amaranth grain (Arrowhead Mills) ¼ cup (47g) = 7g fiber
• Black-bean flour (Bob’s Red Mill) ¼ cup (35g) = 5g fiber
• Buckwheat Flour (Arrowhead Mills) 1/3 cup (30g) = 6g fiber
• Cornmeal, blue (Arrowhead Mills) 1/3 cup (35g) = 5g fiber
• Fava Bean Flour (Bob’s Red Mill) ¼ cup (33g) = 8g fiber
• Garbanzo and fava bean flour (Bob’s Red Mill) ¼ cup = 6g fiber
• Montina Pure Indian rice grass All-purpose blend (Amazing Grains) 2/3 cup = 5g fiber
• Organic Whole Grain Quinoa (Bob’s Red Mill) 1/4 cup (46g) = 3g fiber
• Teff (The Teff Company) ¼ cup (45g) = 6g
Dining out is very anxiety producing. Can you suggest items that are naturally gluten free
besides a burger without a bun or a grilled chicken cutlet?
• When you are eating out, bring your own GF bread/rolls/pasta/pizza crust -->many restaurants will substitute that for you (be aware of possible cross-contamination)
• Safest choices:
• Plain foods without breading, sauces, marinades, or gravies
• Ex: broiled scallops with a squeeze of lemon, baked potato with butter, & steamed asparagus
• Triumph Dining Cards: www.triumphdining.com
• *Information on dining cards that can be used in restaurants to explain the gluten-free diet
What test should a celiac patient take to make sure they are getting enough nutrients from a gluten free diet?
• Liver function Tests
• Vitamin D
• Iron Studies
• Optional: Zinc, Vitamin A, E, K, Calcium, Phosphate, PTH, Albumin
My biggest nutritional question is that as a parent of a GF child with celiac disease I bake a lot. What is a good way to find out the nutritional information say for a homemade muffin, a slice of bread or a cookie? Is there a program you can recommend, or can I just add the values of all the ingredients and divide by the number of servings? Does the nutritional value of ingredients change during mixing or baking?
Nutritionist Pro software www.nutritionistpro.com is a great program to help you analyze
the nutrition information in baked goods. The vitamins and minerals may be affected by cooking methods.
I do have celiac disease and I totally need to know about getting a more nutritionally dense diet! I have chronic low potassium and semi-low iron. I also have 25 food allergies due to leaky gut syndrome, which over time should mostly heal! But it's very hard for me to make sure my diet is good when I can't have potatoes, tomatoes, dried beans, garlic, onions, peppers, spinach, lettuce, green beans, eggs, dairy - the list goes on! Any help would be great!
Some of this is covered in the presentation (the presentation has a lot of food lists included that might be helpful) – a GF supplement might be a good idea since you are afraid you aren’t consuming enough of a variety of foods to get all of the vitamin/minerals you need.
Please share any Diabetic recipes. I am in need of the glycemic index of different GF
A lot of recipes can be found on the Internet that are diabetic and GF. No major American
health/medical organization endorses the use of the glycemic index or glycemic index load because the
science is not strong enough to support their use.
QUESTION: I would like guidelines for protein and fiber particularly. What is considered poor, good
and best in foods?
Recommendations based on age and sex for the following best food sources eggs & egg whites, meat, fish, soy, nuts, beans, legumes include:
* Men 19-50: 38g/day
* Women 19-50: 25g/day
* Food sources covered in the presentation
Which GF snack bars or energy bars are nutrient dense AND good tasting? My celiac support group taste-tested about 7 varieties of GF bars this year, but most were not well liked by our members.
LaraBar, Think Thin bars, NuGo Free bars, Kind bars, Pure Fit, Soy Joy * you can also find a PDF with gluten-free status of energy/fitness products here: http://www.celiaccentral.org/Events/Free Webinars/Archived-Webinars/208/
What are some reliable shopping choices, either in store or on-line?
Some reliable brand names: Blue Diamond, Thai Kitchen, Schar, Kettle Cuisine, San-J,mRudi’s Gluten Free Bakery, Steel’s Gourmet Foods, Eden’s Market, Full Flavor Foods, Domata Living Flour (to name a few).
What are some good recipes for clients?
Check out these cookbooks:
• Carol Fenster: Cooking Free: 200 Flavorful Recipes for People with Food Allergies and Multiple Sensitivities
• Bette Hagman: The Gluten-Free Gourmet Cooks Comfort Foods: Creating Old Favorites with the New Flours
• Sheri L. Sanderson: Incredible Edible Gluten-Free Foods for Kids: 150 Family-Tested Recipes
I am a teen with celiac disease and also dairy, egg and soy allergies. These are my top 3 concerns.
1. Getting enough protein especially since I don't really eat meat.
2. What types of foods have certain vitamins in them?
3. Getting enough calcium.
Concerns 2 and 3 were covered in the presentation. Regarding protein: nuts, beans, legumes, amaranth (7g protein in ¼ cup), quinoa (6g protein in ¼ cup).