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CELIAC EXPERT | SHELLEY CASE

The Scoop on Oats


Most oats are cross-contaminated with wheat, rye or barley, and are therefore not allowed on a gluten-free diet. Fortunately, there are companies producing pure, uncontaminated oats. Grown on dedicated fields, these oats are also harvested, transported and processed with dedicated equipment. For more on this, visit www.allergicliving.com/oats.

Start Your Morning Right T


hanks to an influx of new gluten-free foods, banishing wheat from your diet no longer means swearing off breakfast cereal. Available at grocery, online and health-food stores, GF cold cereals are made with ingredients such as corn, amaranth, rice, sorghum, quinoa, flax, buckwheat and specialty pure oats. But just like gluten-containing cereals, some GF cereals are more nutritious than others. The ideal cereal is low in sugar, sodium, fat and calories, and contains whole grains, lots of fiber and is enriched with nutrients. Check our handy charts to see if your

favorite cereal meets these criteria. If not, its easy to boost the nutritional quality of your breakfast. Heres how: Add your favorite fruit (fresh, frozen or dried). Toss in a heaping spoonful of ground flax. Add chopped almonds, pecans, pistachios or walnuts. Sprinkle with seeds (sunflower, sesame, chia or hemp). Add some low-fat yogurt. Mix and match use a larger portion of the healthier cereal and a smaller portion of the less-nutritious one.

Cold Cereals
(based on 1 cup serving size)

Calories

Fat
(grams)

Protein
(grams)

Carbohydrates
(grams)

** Sugar
(grams)

Fiber
(grams)

Sodium
(milligrams)

Grains, Flours and Starches

Natures Path Organic


Crispy Rice Fruit Juice Corn Flakes Mesa Sunrise Whole O'S Panda Puffs Crunchy Vanilla Sunrise Cereal Gorilla Munch Leapin Lemurs Cereal Koala Crisp
Data researched and compiled by Alex Crerar, dietetic intern, and Shelley Case, RD, in March/April 2011.

146 146 160 180 173 165 160 160 146

2 0 1.3 2.3 3.3 1.5 0 2 1.3

2.7 2.7 4 3 3.2 3 2.7 2.7 2.7

32 32 32 38 32 38 36 33 33

2.7 4 5.3 6 9.3 9.3 10.6 10.6 14.6

2.7 2.7 4 4.5 2.7 4.5 2.7 2.7 2.7

213 200 166 173 173 195 146 153 133

Brown rice flour Corn meal Corn meal, yellow corn flour, flax, buckwheat flour, quinoa, amaranth Brown rice flour, corn flour Corn meal Whole corn meal, brown rice flour, yellow corn flour, inulin, quinoa puffs, flax seeds, buckwheat flour, quinoa. Corn meal Corn, meal, whole grain corn meal, peanut butter Brown rice flour, tapioca starch

Arrowhead Mills
Rice Flakes Sweetened Cereal Maple Buckwheat Flakes Cereal 180 170 110 110 1 1 0 0 3 4 2 2 40 35 23 26 8 5 2 2 1 1 2 2 190 190 160 150 Whole grain brown rice and brown rice flour Whole grain (buckwheat groats, brown rice flour and buckwheat flour) Milled yellow corn, corn bran Milled rice, corn bran

Health Valley
Corn Crunch-Ems Rice Crunch-Ems

Erewhon (Attune Foods)


Crispy Brown Rice Mixed Berries Crispy Brown Rice (GF version) Corn Flakes Cocoa Crispy Brown Rice 120 110 130 200 0.5 0.5 0 1.5 2 2 3 3 27 25 30 44 6 <1 0 11 1 0 1 1 100 160 60 190 Brown rice, cornmeal Brown rice Milled corn Brown rice

Kinnikinnick
KinniKrisp Rice Cereal 100 0.4 2 22 1 0 80 Whole rice kernels

Enjoy Life
Crunchy Flax Cereal Crunchy Rice Cereal 279 293 4 1.3 9.3 5.3 59 65 2.7 8 8 2.7 160 153 Whole grain sorghum flour, ground flax seed Rice flour, rice bran

General Mills
Rice Chex * Corn Chex * Cinnamon Chex * Honey Nut Chex * Chocolate Chex * 100 120 160 160 173 0 0.5 2.7 1.3 3.3 2 2 1.3 2.7 2.7 23 26 33 37 35 2 3 10.6 12 10.6 1 2 <1 1.3 <1 240 240 239 266 319 Whole grain rice Whole grain corn, cornmeal, corn starch, corn flour Whole grain rice Whole grain corn, cornmeal, corn flour Whole grain rice

* Enriched with vitamins and minerals

** Sugar: 4 grams = 1 tsp


ALLERGIC LIVING | SUMMER 2011 51

CELIAC EXPERT | SHELLEY CASE Cold Cereals


(based on 1 cup serving size)

Calories

Fat
(grams)

Protein
(grams)

Carbohydrates
(grams)

** Sugar
(grams)

Fiber
(grams)

Sodium
(milligrams)

Grains, Flours and Starches

Orgran
Rice Os Wild Berry * Multigrain Breakfast Os with Quinoa* Itsy Bitsy Cocoa Os * 139 1.1 0.8 0.7 3.4 2.6 2.1 28 21 26 3.0 3.6 7 3.0 2.2 7 72 66 111 Brown rice flour, yellow pea flour, millet flour, psyllium Brown rice, yellow pea flour, quinoa, psyllium Brown rice flour, wholegrain sorghum flour, psyllium

103 121

Glutino
Cereal Flakes with Strawberries * Frosted Corn & Rice Flakes * Corn & Rice Flakes Fortified * Honey Nut Rings Cereal Apple Cinnamon Cereal 120 120 120 240 240 0 0 0 3 2 2 2 2 2 2 27 28 27 52 52 9 10 8 8 8 1 1 1 2 2 125 120 130 240 240 Corn meal, long grain white rice Corn meal, long grain white rice Corn meal, long grain white rice Corn flour, corn starch, almond meal Corn flour, corn starch

Barbaras
Puffins Multi-Grain Cereal Puffins Honey Rice Cereal Brown Rice Crisps: Fruit Juice Sweetened 146 160 120 0 1.3 1 2.7 2.7 2 33 33 25 8 8 <1 4 4 1 106 86 95 Corn flour, whole grain brown rice flour, whole grain pure oat flour Whole grain brown rice flour Whole grain brown rice

Granolas
(based on 1/2 cup serving size)

Calories

Fat
(grams)

Protein
(grams)

Carbohydrates
(grams)

** Sugar
(grams)

Fiber
(grams)

Sodium
(milligrams)

Notes

Glutenfreeda
Apple Almond Honey Granola Cranberry Granola Raisin Almond Honey Granola 246 246 246 8 8 8 6 6 6 37 38 38 10 11 11 5 4.5 5 15 3 3

Glutenfreeda granolas are made with certified gluten-free oats.

Enjoy Life Foods


Chocolate Crunch Granola * Cinnamon Crunch Granola * Very Berry Crunch Granola * 190 170 180 4 1.5 3.5 3 3 3 36 35 35 11 11 9 4 2 2 40 10 15

Enjoy Life granolas are made with brown rice flakes, rice bran and rice crisps. Chocolate Crunch flavor contains inulin (chicory root fiber).

Bakery on Main
Fiber Power Triple Berry Granola Fiber Power Cinnamon Raisin Granola Nutty Cranberry Maple Granola Apple Raisin Walnut Granola Rainforest Granola Extreme Fruit & Nut Granola Cranberry Orange Cashew Granola 250 230 172 172 165 172 158 153 154 150 150 7 6 7 8 8 8.6 7 4.5 4.5 3.8 3.8 8 7 2.6 2.6 2.6 2.6 2.6 3.8 3.8 3 3 43 41 24 23 22 22 23 26 26 27 26 8 9 9 7 6 7 8 6.8 6 9 8 9 9 2 2 1.3 2 1.3 2.7 2.8 2.7 2.8 55 50 30 30 30 30 24 20 19 18 18 Udis granolas are made with certified gluten-free oats. Made with corn flour, rice flour, rice bran Made with corn flour, rice flour, rice bran Made with corn flour, rice flour, rice bran Made with corn flour, rice flour, rice bran Made with corn flour, rice flour, rice bran NoNuttin granolas are made with certified gluten-free oats. Bakery on Main granolas are made with certified gluten-free oats.

NoNuttin
Vanilla Cinnamon Granola Vanilla Caramel Granola Blueberry Maple Granola Cranberry Apple Granola

Udis Gluten Free Foods


Au Naturel Granola Vanilla Granola Original Granola 240 240 260 8 10 10 6 6 6 38 34 36 10 10 10 6 6 4 0 0 0

* Enriched with vitamins and minerals

** Sugar: 4 grams = 1 tsp

Shelley Case, RD, is an international celiac nutrition expert, consulting dietitian and the author of Gluten-Free Diet: A Comprehensive Resource Guide (available online at glutenfreediet.ca).

The Definitive Gluten-Free Guide


Heres what youll find in the new Gluten Free Diet:
Detailed food and ingredient information Creative ideas for meals and snacks

Gluten-free cooking and recipes with nutritional analysis Prevention of cross-contamination Nutrition information and practical strategies for healthy gluten-free living Tips for eating out Breaking news about oats, including position statements from organizations around the world ... and references

New food and GF labeling regulations in the U.S., Canada, Europe and Australia/NZ, as well as the international Codex Alimentarius Over 3100 GF products listed by company name, product name and package size Directory of more than 270 companies in 3 categories: manufacturers of GF products, GF bakeries and GF stores & distributors

Order your copy today. www.glutenfreediet.ca

52 ALLERGIC LIVING | SUMMER 2011