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 Living
Gluten-Free
3rd Edition

by Danna Van Noy

(formerly Korn)
The Original Gluten-Free Guru
Living Gluten-Free For Dummies®, 3rd Edition
Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com

Copyright © 2023 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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Recipes at a Glance
Breakfast
Gluten-Free Granola . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 206
Eggs in a Breadbasket . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 209
Breakfast Quiche . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 210
Simple, Stylin’ Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 212
Coffee Cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 214
Crêpes ������������������������������������������������������������������������������������������������������������������������� 215
Versatile Blueberry Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 217

Appetizers
Party Mix ��������������������������������������������������������������������������������������������������������������������� 222
Spicy Corn Fritters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 223
Spicy Buffalo Wings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 224
Artichoke and Spinach Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 226
Guacamole . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 227
Mango Salsa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 228
Asian Pork Lettuce Wraps. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 233

Soups, Salads, and Sides

New England Clam Chowder . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 238
Black Bean Chili . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 239
Asian Salad Dressing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 242
Caesar Salad Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 243
Creamy Green Anchovy Salad Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 244
Quinoa Crunch. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 249
Rice Salad with Red Peppers, Garbanzo Beans, and Feta . . . . . . . . . . . . . . . . . 250
Sweet-Potato Potato Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 251

Entrées
Spicy Chinese Game Hens . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 255
Your Basic Roasted Chicken . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 256
Lemon Caper Chicken . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 258
Steak and Peanut Pepper Pasta . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 261
Shredded Pork . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 264
Tequila-Lime Shrimp and Scallops . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 266
Szechwan Scallops with Orange Peel . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 267
Baked Lemon Mahi Mahi . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 268
 Vegan Lasagne . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 270
Fresh Harvest Penne. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 271
Cheese Enchiladas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 272
Black Bean Veggie Burgers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 273

International Cuisine
Marinated Seafood (Ceviche) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 277
Mexican Pizza . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 278
Chile Rellenos Casserole . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 279
Vietnamese Rice Wraps, or Summer Rolls (Goi Cuon). . . . . . . . . . . . . . . . . . . . . . . 281
Pork Spring Rolls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 282
Faux Pho — Thai-Namese Shrimp and Chicken Soup . . . . . . . . . . . . . . . . . . . . . . . 283
Eggplant Morocco . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 285
Spicy Chicken Curry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 286
Cuban Mojito . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 287
“Greece-y” Eggs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 288

Pizza, Pasta, and Bread

Basic Pizza Crust . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 293
Tomato Herb Pizza Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 295
Alfredo Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 296
Pizza Pockets (Calzones) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 298
Sauceless Inside-Out Seafood Pizza . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 299
Three-Bean Pasta . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 301
Sweet and Tangy Noodles with Peanuts (Pad Thai) . . . . . . . . . . . . . . . . . . . . . . . . . 302
Simple White Bread for Bread Machines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 304
Flour Tortillas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 305

Desserts
Flourless Chocolate Cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 309
Oops-Proof Peanut Butter Fudge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 310
Crustless Cherry Cheesecake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 311
Chocolate Marshmallow Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 313
Sweet Peanut Butter-and Chocolate-Covered Cereal . . . . . . . . . . . . . . . . . . . . . 314
Fruity Caramel Popcorn Balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 315
Microwave Chocolate Chip Peanut Brittle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 316
Incredibly Easy Peanut Butter Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 317
Zebra Meringues . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 318
Grilled Banana Split. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 321
Blueberry Parfait . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 322
Granola Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 323
Table of Contents
FOREWORD. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xv
INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
About This Book. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Foolish Assumptions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Icons Used in This Book. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Beyond This Book . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Where to Go from Here . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

PART 1: GOING GLUTEN-FREE: WHO, WHAT, WHY,

AND HOW. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
CHAPTER 1: Gluten-Free from A to Z: The Basics of Being
Gluten-Free. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
How the Gluten-Free Lifestyle Saved My Son . . . . . . . . . . . . . . . . . . . . . 10
Understanding What Gluten Is and Where It Is . . . . . . . . . . . . . . . . . . . 13
Thinking Wheat Is Good for You? Think Again . . . . . . . . . . . . . . . . . . . . 14
Discovering the Benefits of a Gluten-Free Lifestyle. . . . . . . . . . . . . . . . 15
Beyond the gut: Head-to-toe health benefits . . . . . . . . . . . . . . . . . . 16
Worsening psychiatric symptoms. . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
Mastering the Meals. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
Planning and preparing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Shopping shrewdly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Considering your kitchen. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Finding your creativity in the kitchen. . . . . . . . . . . . . . . . . . . . . . . . . 19
Getting Excited about the Gluten-Free Lifestyle. . . . . . . . . . . . . . . . . . . 19
Adapting your perspective on food . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Loving food is okay . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Getting out and about. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
Raising kids to love the lifestyle. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Setting realistic expectations. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Arming yourself with good information. . . . . . . . . . . . . . . . . . . . . . . 22

CHAPTER 2: Going Gluten-Free: Should You Be?. . . . . . . . . . . . . . . . . . . . 23

Inspecting the Gluten-Sensitivity Spectrum. . . . . . . . . . . . . . . . . . . . . . . 24
At one end: Allergies. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Somewhere in the middle: Gluten sensitivity and intolerance. . . . 26
Crossing the line: Celiac disease. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Exposing One of the Most Common Genetic Diseases of Mankind. . . . 28
Pinpointing Who Develops Celiac Disease and Why . . . . . . . . . . . . . . . 30
It’s in the genes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Triggering celiac disease: What turns it on . . . . . . . . . . . . . . . . . . . . 32

Table of Contents v
 What it does to the body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
How your guts are supposed to work . . . . . . . . . . . . . . . . . . . . . . . . 33
How your guts work with celiac disease . . . . . . . . . . . . . . . . . . . . . . 33
Scratching the Surface of Dermatitis Herpetiformis . . . . . . . . . . . . . . . 34
Identifying Associated Conditions That Benefit from a GF Diet. . . . . . 36
Connecting Women’s Health and Gluten. . . . . . . . . . . . . . . . . . . . . . . . . 38
Focusing on fertility. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Promoting a healthy pregnancy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
Reducing the chance that your baby develops celiac disease . . . . 40

CHAPTER 3: Sorting Out Symptoms and Considering Testing. . . 41

Identifying Symptoms That Gluten Doesn’t Sit Well with You. . . . . . . . 42
Going for the gut: Gastrointestinal symptoms . . . . . . . . . . . . . . . . . 43
Identifying nongastrointestinal symptoms . . . . . . . . . . . . . . . . . . . . 44
Spotting symptoms in kids. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Discovering misdiagnoses and the missed diagnoses. . . . . . . . . . . 47
The Lowdown on Testing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
Understanding why being tested is important. . . . . . . . . . . . . . . . . 51
Recognizing who should be tested. . . . . . . . . . . . . . . . . . . . . . . . . . . 52
Testing for NCGS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
Explaining the blood tests available today . . . . . . . . . . . . . . . . . . . . 53
Getting a biopsy. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
Testing in kids . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57
Undergoing other tests. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
Considering genetic tests. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59
Interpreting your test results. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60
You tested positive! Now what?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .62
You’re negative for celiac disease — now what?. . . . . . . . . . . . . . . . 62
Considering the Risks If You Don’t Give Up Gluten . . . . . . . . . . . . . . . . 64
Preventing and improving associated conditions. . . . . . . . . . . . . . . 65
Living with compromised health. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67
Healing Begins on Day One. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68

CHAPTER 4: The Evolution of the Gluten-Free Revolution. . . . . . . . 69

Tracking the Evolution of the Revolution. . . . . . . . . . . . . . . . . . . . . . . . . 70
The 1990s. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70
The 2000s. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71
The downside of awareness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72
Today and beyond. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72
Discovering New Treatments and Therapies . . . . . . . . . . . . . . . . . . . . . 73
Removing toxic gluten peptides and regulating their effects. . . . . 75
Preventing gluten from getting where it shouldn’t. . . . . . . . . . . . . . 76
Developing vaccines (creating gluten tolerance) . . . . . . . . . . . . . . . 77
Restoring the imbalance of gut microbiota. . . . . . . . . . . . . . . . . . . . 77
Preventing the Onset of Disease or Intolerance. . . . . . . . . . . . . . . . . . . 78

vi Living Gluten-Free For Dummies

CHAPTER 5: Connecting Gluten with Autism, Behavior,
and Mood . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 81
Blaming the Bread: How Gluten Affects Behavior . . . . . . . . . . . . . . . . . 82
Understanding why food affects mood. . . . . . . . . . . . . . . . . . . . . . . 82
Making the gut-brain connection . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83
Considering the Possible Relationship between Autism and
Gluten Sensitivity. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84
Exploring dietary treatment for autism: gluten-free/
casein-free . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85
Explaining the Opioid Excess Theory of Autism . . . . . . . . . . . . . . . . 86
Taking a urine test. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87
Eyeing More Potential Benefits for Going GFCF . . . . . . . . . . . . . . . . . . . 88
Rethinking “reading, writing, and Ritalin”. . . . . . . . . . . . . . . . . . . . . . 89
Diminishing depression and other mood disorders . . . . . . . . . . . . 91

PART 2: EATING GLUTEN-FREE WHILE OPTIMIZING

NUTRITION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 93
CHAPTER 6: Grasping the Ground Rules of the
Gluten-Free Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 95
When in Doubt, Leave It Out. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96
Defining Gluten So You Can Avoid It. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 97
Recognizing Gluten-Free Foods at a Glance . . . . . . . . . . . . . . . . . . . . . . 98
Forbidden grains. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98
Grains and starches you can safely eat . . . . . . . . . . . . . . . . . . . . . . 101
Other foods that are usually gluten-free. . . . . . . . . . . . . . . . . . . . . 102
Foods that usually contain gluten. . . . . . . . . . . . . . . . . . . . . . . . . . . 102
Exploring Alternative Grains and Superfoods. . . . . . . . . . . . . . . . . . . . 103
Amaranth. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103
Arrowroot. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 104
Buckwheat (soba) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 104
Mesquite (pinole). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 105
Millet. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 105
Montina (Indian ricegrass). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106
Quinoa (hie) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106
Sorghum (milo, jowar, jowari, cholam). . . . . . . . . . . . . . . . . . . . . . . 107
Teff (tef). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 107
Checking Up on Questionable Ingredients . . . . . . . . . . . . . . . . . . . . . . 108
Knowing which foods to research. . . . . . . . . . . . . . . . . . . . . . . . . . . 108
Putting an end to the controversy over certain foods. . . . . . . . . . 109
The Buzz on Booze: Choosing Alcoholic Beverages. . . . . . . . . . . . . . . 110
Booze you can use. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 110
Step away from the bottle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 110

Table of Contents vii

 Making Sure Your Medications and Supplements Are Safe . . . . . . . . 111
Using Nonfood Products: What You Need to Know. . . . . . . . . . . . . . . 112
Makeup matters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113
Lotions and potions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113
Dental products. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113

CHAPTER 7: Making Sure It’s Gluten-Free: Digging a Little

Deeper. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 115
Gluten-Free Ambiguously: Why It Isn’t So Straightforward. . . . . . . . . 116
Loose labeling terminology . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 116
“Gluten-free” may not mean 100 percent . . . . . . . . . . . . . . . . . . . . 118
Defining Safe Amounts of Gluten. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 118
Being aware of contamination risks. . . . . . . . . . . . . . . . . . . . . . . . . 119
Looking out for mysterious ingredient sources . . . . . . . . . . . . . . . 120
Testing for Gluten in Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 120
Deciphering Label Lingo. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 121
Reading Glutenese: Knowing what to look for . . . . . . . . . . . . . . . . 121
Avoiding tempting marketing come-ons . . . . . . . . . . . . . . . . . . . . . 122
Checking with Food Manufacturers . . . . . . . . . . . . . . . . . . . . . . . . . . . . 122
Interpreting company responses . . . . . . . . . . . . . . . . . . . . . . . . . . . 123
Getting the most out of your calls to manufacturers. . . . . . . . . . . 124
Getting product listings from a company . . . . . . . . . . . . . . . . . . . . 125
Searching for Information: The Good, the Bad, and the
Completely Ludicrous. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 126
Looking Online, for Better and for Worse . . . . . . . . . . . . . . . . . . . . . . . 127

CHAPTER 8: Gluten-Free . . . Nutritiously . . . . . . . . . . . . . . . . . . . . . . . . . . 129

Taking a Healthful Approach to Gluten-Free Living . . . . . . . . . . . . . . . 130
Simplifying weight management. . . . . . . . . . . . . . . . . . . . . . . . . . . . 131
Focusing on nutrient density. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 133
Trying to gain weight on the gluten-free diet . . . . . . . . . . . . . . . . . 135
Regulating Blood Sugar . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 136
The high cost of high insulin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 137
Good carbs, bad carbs: Tuning in to the glycemic index
and glycemic load . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 138
Dining with cavemen: The Paleolithic diet. . . . . . . . . . . . . . . . . . . . 141
Eliminating Dairy As Well As Gluten . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142
Comparing caveman-style to low-carb diets. . . . . . . . . . . . . . . . . . 144
Reviewing the more healthful approach . . . . . . . . . . . . . . . . . . . . . 145
Being Healthy, Stealthy, and Wise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 146
Avoiding nutritional pitfalls on the gluten-free diet. . . . . . . . . . . . 147
Getting the fiber you need on a gluten-free diet . . . . . . . . . . . . . . 148
The whole truth (and nothing but) about whole grains. . . . . . . . . 149
Recognizing a Truism: Junk Is Still Junk . . . . . . . . . . . . . . . . . . . . . . . . . 150
Gaining an Athletic Advantage by Being Gluten-Free . . . . . . . . . . . . . 150

viii Living Gluten-Free For Dummies

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