Gluten is a combination of two proteins, glutenin and gliadin, that are found in wheat and related grains such as spelt, barley and rye. While traditional baking utilizes gluten for structure, texture and stability, gluten-free baking must employ many different flours/grains to achieve the same result. These flours come from a variety of sources such as rice, corn, beans, roots, grasses, nuts and seeds. All have different tastes, textures and nutritional advantages – not to mention the role they play in baked goods.

Although it is obvious when a product is made using wheat flour, gluten exists in our food system in many forms. You must scrutenize all labels for things such as binders, malt, caramel coloring, natural and artificial flavorings, modified food starch, etc. New food labeling laws are making it easier to determine what is in that packaged product. The FDA requires manufacturers to list all of the top eight allergens when present. They include milk, eggs, fish, Crustacean shellfish, tree nuts, peanuts, wheat and soybeans. It is important to note that barley, rye and oats will not be called out and these may be sources of gluten in the product.

Despite it's name, buckwheat is not related to wheat at all and is safe for a gluten free diet.

While oats themselves do not contain gluten, many brands are contaminated with wheat or barley during the manufacturing process making them unsafe to eat. The good news is there are several varieties of gluten free oats available that ensure cross-contamination has not occurred. Just make sure your label says "Gluten Free."

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