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Smart Shopping for Gluten-Free Foods

Lauren

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Mar 26th, 2014

Gluten Free

Gluten-Free Product Guide

Think in terms of “CAN” not “can’t”
Gluten-Free Product Guide: Main Image
Base your meals on healthy, whole foods such as vegetables, fruit, beans, grains, nuts, seeds, lean meats, poultry, and fish

Too often, gluten-free diet information focuses only on things you cannot have. With this intense focus on what to avoid, the message about what of the many gluten-free foods you can—and should—eat for good health often gets lost. The most nutritious gluten-free diet is one based around healthy, gluten-free, whole foods, such as vegetables, fruit, beans, grains, nuts, seeds, lean meats, poultry, and fish. Over-reliance on heavily processed, convenience foods can result in a diet that lacks important nutrients, including B vitamins, iron, calcium, and fiber, for good health.

FOOD: Vegetables

  • KEY NUTRIENTS: Fiber, vitamin C, minerals, and plant ("phyto") nutrients such as beta-carotene and other carotenes, flavonoids, and antioxidants
  • HEALTH BENEFIT: Decreases risk of chronic diseases such as cancer, heart disease, stroke, high blood pressure, and diabetes
  • HOW MUCH: A minimum of 3 to 5 1/2-cup servings per day of colorful, raw and cooked vegetables; include a wide variety of different types in many colors
  • WATCH OUT FOR: Gluten-containing dips, seasonings, and flavorings; high-fat dips and dressings; excess sodium in canned and prepackaged vegetables

FOOD: Fruit

  • KEY NUTRIENTS:  Fiber, vitamin C; and phytonutrients such as beta-carotene and other carotenes, flavonoids, and antioxidants
  • HEALTH BENEFIT: Decreases risk of chronic diseases such as cancer, heart disease, stroke, high blood pressure, and diabetes
  • HOW MUCH: A minimum of 2 to 4 1/2-cup servings per day of colorful fruit; include a wide variety of different types in many colors
  • WATCH OUT FOR: Gluten-containing and/or high-fat dips; added sugar or high fructose corn syrup in canned or frozen fruit

FOOD: Whole grains, such as amaranth, brown rice, buckwheat, millet, teff, and quinoa

  • KEY NUTRIENTS: Fiber, minerals, B vitamins, and phytonutrients
  • HEALTH BENEFIT: Decreases risk of chronic diseases such as cancer, heart disease, stroke, high blood pressure, and diabetes
  • HOW MUCH: A minimum of 2 to 6 1/2 1-cup servings per day of non-gluten, whole grains
  • WATCH OUT FOR: Wheat, rye,  barley, KAMUT wheat, and triticale; oats that have not been certified gluten-free; any breads, pastas, or baked goods that contain these grains

FOOD: Nuts & seeds

  • KEY NUTRIENTS: Fiber; monounsaturated and omega-3 fats; protein; selenium, magnesium, and other minerals; and phytonutrients
  • HEALTH BENEFIT: Fuels muscle growth and maintenance; regulates appetite and inflammation; supports digestive and cardiovascular health
  • HOW MUCH: One 1-ounce serving of nuts or seeds, 3 to 7 times per week; include a variety of types such as walnuts, almonds, pecans, cashews, and Brazil nuts; sesame, pumpkin, and flax seeds; and others
  • WATCH OUT FOR: Gluten-containing flavorings and seasonings added to prepackaged nuts; high-sodium nut mixtures

FOOD: Legumes (beans)

  • KEY NUTRIENTS: Protein, fiber, iron, zinc, potassium, magnesium, B vitamins
  • HEALTH BENEFIT: Fuels muscle growth and maintenance, supports digestive and cardiovascular health, regulates appetite
  • HOW MUCH: Minimum of 1/2 cup of beans, 5 to 7 times per week; include various types such as black, navy, red, pinto, and others
  • WATCH OUT FOR: Prepackaged bean mixtures with gluten-containing flavorings and/or excess sodium; sodium-added canned beans

FOOD: Fish

  • KEY NUTRIENTS: Protein, selenium, B vitamins, vitamin A, omega-3 fats
  • HEALTH BENEFIT: Fuels muscle growth and maintenance, supports immunity and cardiovascular function, reduces inflammation
  • HOW MUCH: Minimum of 3 ounces of fish, 2 to 3 times per week; include cold water varieties such as salmon, cod, tuna, and sardines
  • WATCH OUT FOR: Gluten-containing breadings, toppings, or seasonings; high-mercury varieties such as shark, king mackerel, swordfish, and tile fish*

FOOD: Poultry

  • KEY NUTRIENTS: Protein, selenium, B vitamins, vitamin A
  • HEALTH BENEFIT: Fuels muscle growth and maintenance, supports good immune function
  • HOW MUCH: Maximum of 3 to 6 ounces of lean white meat (for example, chicken breast) with skin removed, per day
  • WATCH OUT FOR: Gluten-containing breadings, toppings, or seasonings; fried poultry; fattier dark meat, skin; high-sodium, deli-style poultry and lunch meats

FOOD: Lean beef

  • KEY NUTRIENTS: Protein, iron, zinc, selenium, B vitamins
  • HEALTH BENEFIT: Builds healthy blood cells and fuels muscle growth and maintenance
  • HOW MUCH: A maximum of 3 ounces of lean beef, 3 to 5 times per week
  • WATCH OUT FOR: Gluten-containing breadings, toppings, or seasonings; less healthy cuts of high-fat meats

FOOD: Gluten-free packaged and convenience foods**

  • KEY NUTRIENTS: Avoid the many gluten-free convenience foods that contain little fiber and few vitamins, minerals, or other important  nutrients; some are fortified with folate, other vitamins, or fiber; many are high in sugar, fat, and empty calories
  • HEALTH BENEFIT: Only fortified gluten-free convenience foods are likely to offer measurable health benefit; gluten-free packaged and convenience foods often do not offer balanced nutrition and should be used only occasionally or as a special treat
  • HOW MUCH: Maximum of 3 times per week
  • WATCH OUT FOR: Products that are labeled wheat-free but still may contain gluten; seek out gluten-free labeled foods only

*Consult the Environmental Defense Fund Seafood Selector to identify which fish is best for your health and the environment.

**Examples of gluten-free food brands include Foods by George, Pamela’s Products, Gluten-Free Pantry, Enjoy Life Foods, Glutino, Heartlands Finest, Orgran Natural Foods, Cream Hill Estates, Farm Pure Foods, Gluten Freeda, Bi-Aglut, gf meals, and others.

Suzanne Dixon, MPH, MS, RD, author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor.

Copyright © 2016 Healthnotes, Inc. All rights reserved. www.healthnotes.com

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23 Responses to Smart Shopping for Gluten-Free Foods

  1. Tanya 08/08/2014 at 12:30 am

    Hi there… could you please advise if this medication contains wheat and/or gluten? I have celiac disease and having a flare up – thank you!

    • Customer Care 08/08/2014 at 7:19 am

      I would be happy to forward an information request for you, Tanya. Can you let me know the brand of the medication along with the UPC and Lot codes to research your request? ~Victor

  2. KM 21/10/2014 at 10:43 am

    Could you tell me if your Deli Grilled Chicken is gluten free? I’m ordering for a large group and there are some people with celiac disease. Thanks.

    • Customer Care 23/10/2014 at 11:21 am

      Good Morning, KM. I just checked with our people and unfortunately our grilled deli chicken is not gluten free. We appreciate you reaching out and we hope you enjoy the rest of your day. ~Shasta

  3. Maryanne 07/01/2015 at 11:52 am

    I would suggest a list of your Gluten Free Products. Or an in store service offered with perhaps a tour of where Gluten Free Products can be found. I also found the brand Imagine has sauces that are Gluten Free, but cannot find this at the Acme/Newtown Thank You

    • Customer Care 08/01/2015 at 6:23 am

      Hello, Maryanne. Thank you for contacting us with your suggestion. A list of Gluten Free Products could be very useful. We will make sure that your comments are forwarded on for consideration. What Gluten Free Brand are you looking for? What is the zip code that you are searching in? We would be happy to help. ~Stephanie

  4. Isabelle Desroches 07/01/2015 at 6:31 pm

    Hi, we are planning a visit in Wildwoods and would like to make sure that we can find Gluten free foods at your store.

    Thanks for your help.

    Isa

    • Customer Care 08/01/2015 at 6:24 am

      Hello, Isa. Our stores do a selection of Gluten Free products. Is there any particular product that you are looking for? ~Stephanie

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  7. Reen 21/09/2015 at 5:04 pm

    Is the sushi made gluten free? I saw on the wrapped it said ‘contains wheat’ but i wasn’t sure if that was because it had soy sauce in it. Could you please advise what it is exactly that contains wheat in the sushi? Thank you in advance!

    • Customer Care 22/09/2015 at 5:25 am

      I’d be happy to research this information for you, Reen. Which ACME do you frequent? ~Cindy

  8. Amy 20/11/2015 at 5:09 pm

    Hello!

    I was wondering if you knew if you carried a gluten-free orzo product at any of your stores around the 21901 zip code?

    • Customer Support 22/11/2015 at 6:51 pm

      Thanks for reaching out, Amy. The closest store to the zip code provided is in Elkton, MD. Our research indicates that though this item may not be currently stocked at this store, it is designated as a valid item for stocking. We will forward your request to our buyers of gluten-free products for your store so they know this item has been requested. We apologize if this in any way inconveniences you. We realize how important one-stop shopping is to our customers. Thank you for taking the time to submit your product request. -Julio

  9. Eleanor Gallagher 31/01/2016 at 10:03 pm

    Hi, several months ago I was in my usual Acme Supermarket (Clifton Heights, PA 19018) and purchased a full sized round gluten free birthday cake in the bakery department. Since then I have wanted to purchase another gluten free cake but it has never been available. I have asked the employees at the bakery department and have been told they do not carry nor did they ever carry gluten free cakes. I am not crazy – the cake I purchase was clearly naked GLUTEN FREE and my happy grandson did not get sick. Could you please advise when, if I will be able to again purchase gluten free cake at my Acme?

    Thank you for all your assistance.

    • Customer Support 03/02/2016 at 8:29 pm

      Eleanor, thank you for your feedback. We apologize for any inconvenience this may have caused. We will forward your comments to our Product Buyers for review and consideration. -Savannah

  10. Kwalker 21/02/2016 at 2:17 am

    Do you carrry SCHAR gluten free bread? Philadelphia PA 19132

    • Customer Support 23/02/2016 at 2:42 pm

      Hi, Kwalker. Presently, we do not stock this item at stores in your area. However, we are forwarding your request and comments to our buyers of bakery products for their review and consideration. Thank you for taking the time to submit your product request. We do track these requests and they are reviewed often to help us determine which items to stock. -Julio

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