Celiac Disease Awareness Month
By: Noel Le, RDN and Jasmine Jesri, Dietetic Intern
The month of May is dedicated to Celiac Disease Awareness. It is an autoimmune, genetic disorder where the ingestion of gluten leads to damage in the small intestine and interferes with the absorption and digestion of nutrients in food. This disease affects about 1 in every 133 Americans, or about 1% of the total population. Additionally, about 2 million Americans go misdiagnosed or undiagnosed, which may result in chronic health complications.
The only current known treatment for Celiac Disease is to follow a strict gluten-free diet. Gluten is found in wheat, rye, barley, and triticale. The primary role of gluten is to help food maintain their shape by acting as a binder and also provides elasticity, allowing for food to stretch. Common symptoms that may be seen amongst individuals with Celiac Disease include bloating, chronic diarrhea, constipation, gas, lactose intolerance, nausea, vomiting, and/or abdominal pain. Diagnosis is typically determined by completing a blood test and/or biopsy of the small intestine.
A gluten-free diet requires careful review of food labels and ingredient lists to determine if foods contain gluten. Starting a gluten-free diet may seem overwhelming but with the help of your Celiac Disease specialists and registered dietitian, you will be surprised at just how easy it can be and the abundance of gluten-free options and substitutions that are available to you!
Naturally Gluten Free Products:
- Oats (but are most often contaminated with gluten due to being manufactured in the same facility as other gluten-containing products, it is important to look for “gluten free” on the label)
- Dairy products
- Most Yeast (except Brewer’s yeast)
Gluten-Free Bread Recipe
Serving Size: 1 Loaf (~16 slices) | Estimated Time: 2 hours 35 mins
For the bread:
- 1 cup of white rice flour
- ½ cup of almond flour
- ¾ cup tapioca starch
- ¾ cup of potato starch
- ¼ cup of ground flaxseed
- 2 ½ tsp xanthan gum
- 1 tsp of baking powder
- 1 tsp of salt
- ¼ cup of avocado oil
- 3 egg whites
- 1 tsp of apple cider vinegar
For the yeast:
- 1 ¼ cup of hot water (95-110 °F)
- 2 tbs of sugar
- 2 ½ tsp of dry active yeast
- Stir in sugar and yeast into hot water and set it aside for 5-10 mins to be proofed.
- Add flour, flax seed meal, xanthan gum, baking powder, and salt into a stand mixture. Turn the mixture on low and allow for ingredients to combine.
- As the mixer is running, add egg whites, vinegar, and proofed yeast mixture.
- Adjust the mixer to medium speed and mix for an additional 2 minutes, resulting in thick and sticky dough.
- In the meantime, line an 8-inch x 5-inch metal loaf pan with parchment paper and spray it with cooking spray.
- After two minutes of mixing are complete add the dough into the loaf pan using a spatula. Wet your fingers to smoothen the top of the loaf.
- Cover the dough with lightly oiled plastic wrap and allow it to rise for 45-60 minutes in a warm place.
- Once the dough reaches the top of the pan, preheat your oven to 350 °F.
- Remove the plastic wrap and place the loaf into the oven to bake for 60-65 minutes of baking. To prevent the bread from overbrowning, cover the loaf with foil about 30 minutes into baking. After baking is complete, remove the loaf from the oven and set aside to cool down before slicing.
- Once the loaf cools down, evenly slice the pieces for a total of about 16 slices and enjoy!
Nutrition Facts: Serving size: 1 slice 162 kcals, 27g carbohydrates, 5 g fat, 3g protein
If you are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program to schedule a consultation! Located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. Visit our Nutrition Blog for our monthly recipes and posts: https://www.torrancememorial.org/Nutrition