How to Spot Gluten-Free Junk Food

Because gluten is the additive that gives many baked goods their structure and texture, creating gluten-free alternatives with the same texture and “mouthfeel” can be challenging. Additionally, many people believe that gluten-free foods automatically equate to healthy foods however, this is not entirely true, and can lead to unhealthy habits of munching on gluten-free junk food.

Additives such as gluten-free starches, dairy ingredients, gums and hydrocolloids, emulsifiers, enzymes, and other non-gluten proteins have all been used to improve the texture and shelf-life of gluten-free products. As a result, it's essential to know how to identify gluten-free junk food to maintain a healthy and balanced diet.

1. Saturated Fat: (Pelligrini) 

Lipid-rich ingredients, such as animal and vegetable oils, and emulsifiers are frequently added to gluten-free products to improve taste and texture resulting in a higher saturated fat content than equivalent gluten-containing foods. While there is much debate about the impact that saturated fat has on the development of cardiovascular disease, replacing saturated fat with polyunsaturated fat appears to be a useful way to reduce cardiovascular risk.

What you can do: Try opting for products with less than three grams of saturated fat per serving.

2. Sugar 

Many gluten-free products contain high amounts of sugar to compensate for the texture and missing gluten from the product. Added sugars can disrupt the microbiome and lead to elevated post-meal blood sugars which increases the risk for chronic diseases, such as cardiovascular disease.

What you can do: Check the nutrition labels when shopping for gluten-free snacks and opt for products with less than ten grams of sugar per serving. 

3. Sodium 

Studies have shown that gluten-free products contain significantly more sodium than their gluten-containing counterparts.

What you can do: Look for lower sodium products containing 140 milligrams or less per serving.

4. Emulsifiers

Emulsifiers are added to many processed foods to improve texture and extend shelf life. Research shows that emulsifiers in food have a potentially negative impact on the gut microbiome, decreasing strains of beneficial bacteria and driving an inflammatory response. 

What you can do: When possible, it’s best to avoid some of the more inflammatory emulsifiers such as: 

• Carrageenan
• Carboxymethylcellulose 
• Polysorbates ‍

‍Pro tip: Try making your snacks at home‍

If you want to ensure you're not consuming gluten-free junk food, consider: making your homemade snacks. You can opt for snacks such as popcorn, roasted chickpeas, smoothies, or mixed nuts. You can also make gluten-free pizza crust, cookies, and cakes from scratch, using gluten-free flours such as almond, coconut, and chickpea flour.

Pro tip: Opt for whole foods vs. processed.

Whole foods are naturally gluten-free and are an excellent source of essential nutrients. A gluten-free diet can lead to nutrient deficiencies, but eating whole foods, such as fruits, vegetables, lean meats, and nuts, can help prevent this. When buying gluten-free snacks, choose products made from whole foods that have recognizable ingredients. For instance, gluten-free granola bars made with nuts and seeds, and dried fruits are a healthier alternative to gluten-free Oreos.

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