Decoding Food Labels for Gluten Ingredients

For individuals with gluten sensitivities or those following a gluten-free diet, identifying wheat ingredients on food labels is of utmost importance – and it’s not always easy to spot gluten-containing ingredients.

Wheat is a common allergen and a primary source of gluten, a protein complex that can cause adverse reactions in some individuals. However, deciphering food labels for wheat-related ingredients can be a daunting task, as they may appear under various names. Let’s delve into the different names used to identify wheat ingredients on food labels, so that you can understand the “secret language of gluten”.

Wheat:

The Most Direct Identifier: When it comes to wheat, the simplest way to identify its presence in a product is by the direct use of the term “wheat.” Manufacturers often mention “wheat” explicitly in the ingredient list. However, it is essential to remember that this is not always the case, and wheat can hide behind alternative names.

Common Hidden Names:

• Flour: Wheat flour, enriched flour, all-purpose flour, and plain flour all denote the presence of wheat. These terms are commonly used in baking and cooking.
• Semolina: Semolina is a coarse flour made from durum wheat. It is frequently used in pasta, couscous, and certain baked goods.
• Farina: Farina is a wheat-based cereal often used in breakfast products like hot cereals and porridge.
• Graham flour: Graham flour is a type of whole wheat flour made from the endosperm, bran, and germ of the wheat kernel. It is commonly used in crackers, cookies, and some bread varieties.
• Bulgar: Bulgar, also known as bulgur, is a type of cracked wheat commonly used in Middle Eastern cuisine, such as tabbouleh and pilaf.
• Durum: Durum wheat is a hard wheat variety primarily used for making pasta, couscous, and certain breads.

Wheat-Derived Ingredients:

• Wheat Starch: Wheat starch is derived from wheat and may be used as a thickener or filler in various food products.
• Wheat Germ: Wheat germ is the nutrient-rich embryo of the wheat kernel. It is often used in health foods, cereals, and baked goods.
• Hydrolyzed Wheat Protein: This ingredient is derived from wheat and is commonly used as a flavor enhancer and stabilizer in processed foods, sauces, and seasonings.
• Modified Food Starch: Modified food starch can be derived from various sources, including wheat. It is used as a thickening agent in many processed foods.

Watch Out for Hidden Gluten:

In addition to explicit wheat ingredients, it is crucial to be mindful of hidden gluten sources that may contain wheat proteins. These include:

• Barley: Barley is a grain that contains gluten and should be avoided by individuals with gluten sensitivities. Look for ingredients such as barley flour, malt, malt extract, or malt vinegar. Barley is also often used in chocolate.
• Rye: Rye is another grain that contains gluten. Ingredients like rye flour or rye extract indicate the presence of this allergen.
• Oats: While oats themselves are gluten-free, they are often cross-contaminated with wheat during processing. Look for certified gluten-free oats or oats labeled specifically as gluten-free.

Identifying wheat ingredients on food labels is essential for anyone with gluten sensitivities or those following a gluten-free diet. By understanding the various names under which wheat can be hidden, you can make informed choices and ensure your dietary needs are met. Staying vigilant, reading ingredient labels carefully, and seeking certified gluten-free products as much as possible can help you maintain a healthy and gluten-free lifestyle.