Wheat and gluten free food fact file

Why might you need xanthan gum or guar gum? Which type of soy sauce is safe?

This food fact file might help you to understand some of the more unusual ingredients used in a wheat free or gluten free diet, and also includes some of the interesting facts associated with foods such as cranberries or bananas.

Aduki beans

Highly prized by the Chinese for their goodness

Agar agar

When you need to thicken clear sauces, make clear jellies etc, this is what you need

Arrowroot

When you need to thicken clear sauces, make clear jellies etc, this is what you need

Baking powder

When you need a leavening agent to make your baking rise, this is what you use

Baking soda

When you need a leavening agent this is what you use, plus for many other household uses

Bananas

Providing a good source of potassium, vitamin C and fibre, they're also conveniently wrapped too

Bananas (brown/over ripe)

What you can do with those over ripe bananas, including how to freeze them for later use

Barley

Contains gluten which makes it unsuitable for a gluten free diet, but okay for wheat free if pure

Coconut palm sugar

Lower fructose content than processed sugar and can be used in a one-to-one exchange

Cornstarch

Used to thicken sauces, gravies, custards and blancmanges, as well as being mixed with alternative wheat free flours in general baking

Cranberries

Traditional accompaniment to Thanksgiving and Christmas dinners

Gluten free flour

Many different mixes all coming under the same generic name

Guar gum

Without gluten in your baking you need to add an elasticiser, this is it

Lupin flour

Sweet lupin flour is starting to appear in many gluten free foods, and is suitable for home use too

Oats

Rich in soluble fibre and minimal gluten, but not approved for celiac disease sufferers unless certified gluten free

Potatoes

Versatile carbohydrate that can be baked, boiled, roasted or fried

Rice

Staple grain for more than half the World's human population, and a vital source of carbohydrate

Rice flour

Used as a substitute for wheat flour, however does not duplicate the results, normally best blended with other wheat free alternatives

Rye

Contains gluten which makes it unsuitable for a gluten free diet, but okay for wheat free if pure

Soy sauce

This is not the type you want to use, see Tamari for the wheat free version

Soya

Contains a higher proportion of protein than that of red meat

Stevia

Calorie free herb based sweetener with negligible effect on blood glucose, ideal for people on carbohydrate controlled diets

Tamari soy sauce

There are two types of Tamari, one contains wheat, the other doesn't

Tofu

Great source of alternative protein

Xanthan gum

Without gluten in your baking you need to add an elasticiser, this is it