Are you among the “PWAGs?” That sounds like a race of sci-fi movie creatures, but it actually stands for “People Without Celiac Disease Avoiding Gluten.” For a month, I was among them and here's what I discovered.
Gluten is a protein found in wheat, barley, rye and triticale (a cross between wheat and rye). People with celiac disease can’t tolerate gluten at all. It’s a chronic condition with no cure except avoiding gluten.
The National Institutes of Health estimates about 1% of the population worldwide has celiac disease. That’s not a huge number, so why does it seem like gluten-free food is everywhere?
Well, plenty of people have gluten sensitivity or believe a gluten-free lifestyle is healthier. So when a trend emerges, industry takes note. In 2022, Grand View Research Inc., estimated the size of the global, gluten-free products market at $6.45 billion in U.S. dollars and by 2030 it will reach $13.7 billion.
The variety of gluten-free items, especially in the snack category, has come a long way.
At one time, gluten-free food was only found on a few shelves in health foods stores and it didn't taste great.
Now, there are entire gluten-free sections featuring better tasting choices in grocery stores and even large retailers like Walmart. With predictions like those by Grand View, which was widely reported in the media, expect gluten-free options to continue evolving and expanding.
I don’t have celiac disease, gluten sensitivity or any health issues for that matter. I did, however, feel bombarded with information about anti-inflammatory eating, which includes going gluten free, so I decided to give it a try.
I lost 12 pounds–it practically fell off. I can’t prove going gluten free was the main factor to this easy weight loss. In all fairness, I did increased my intake of water, fruits and veggies (foods naturally gluten free, btw). I don’t know the answer, but I liked the result.
In my gluten-free quest, I shopped Harris Teeter, Walmart, Target and Trader Joe's. I tried a bevy of gluten-free products and here's what I liked best.
Gluten-Free Options for Kitchen Staples
Egglife
• Egg-white wraps in Original and Everything Bagel flavors.
• Perfect bread substitute for making wraps.
• Eat it cold or warmed in a skillet or microwave.
• Zero cholesterol, dairy, soy and sugar.
• Serving size: 1 wrap is 25-35 calories with 5-6 grams of protein depending on the variety.
Canyon Bakehouse Gluten Free
• Great for avocado toast. A little dense for a sandwich if you prefer softer bread.
• 100% whole grain bread made with “ancient grains.”
• Ingredients include rice flour and whole grain sorghum flour.
• Dairy, nut and soy free.
• Serving size: 1 slice for 70 calories and 1.5 grams of fat.
Veggiecraft Farms Pasta Made with Cauliflower
• Sturdy, nice tasting, high-protein pasta.
• Penne-shaped pasta made with a flour blend of lentil, pea and cauliflower.
• Non GMO, dairy free and vegan.
• Serving size: 2 ounces dry (1/4 of the box) is 200 calories with 13 grams of protein and 4 grams of fiber.
Trader Joe’s Hearts of Palm (riced and pasta varieties)
• An easy substitute for part of an entrée or as a side dish that's ready in a flash.
• Both varieties are in a boxed, vacuum-sealed pouch. Simply remove from the pouch and reheat quickly in the microwave or on the stovetop.
• The pasta is linguine-shaped and tastes great when mixed with a basil pesto.
• The riced variety is perfect for Mexican dishes. In a skillet, add drained organic black beans, chopped sweet bell peppers, a little cumin, lime juice and a protein.
• Vegan.
• Serving size for both: 1/3 of a pouch is 20 calories, 3 servings to pouch. Entire pouch is 60 calories.
Trader Joe's Organic Yellow Lentil and Brown Rice Spaghetti Pasta
• Good alternative to traditional pasta with a punch of protein.
• Made with organic ingredients.
• Serving size: 2 ounces (1/6 of the package) is 190 calories with 14 grams of protein and 3 grams of fiber.
Gluten-Free Salty Snacks
Siete’s Grain Free Tortilla Chips (lime and sea salt varieties)
• Satisfying for anyone that likes crunchy, salty snacks.
• Made with a cassava flour blend, coconut flour, avocado oil and chia seed.
• Non GMO.
• Serving size: 14 chips for 130 calories and 3 grams of fat.
Trader Joe's Organic Cacio E Pepe Puffs
• Crunchy, corn and rice puffs flavored with cheese and pepper.
• Packs big flavor. One of my favorite snacks.
• Ingredients include organic corn meal, sunflower oil and brown rice flour.
• Organic, kosher.
• Serving size: 1 1/2 cups of puffs for 150 calories, 2 grams of protein and 9 grams of fat.
RW Garcia 3 Seed Organic Sweet Potato Crackers
• Tasty choice if you want something crunchy for dipping. Great with hummus.
• Flavor is more sweet than salty.
• The all organic ingredients include stone ground yellow corn, sunflower oil, sweet potato, flaxseed, poppy seeds and chia seeds.
• Non GMO.
• Serving size: 16 crackers for 140 calories with 7 grams of fat and 2 grams of protein.
Quinn Creamy Peanut Butter Filled Pretzel Nuggets
• A gluten-free version of a common salty snack that didn't disappoint. Tasted great.
• Ingredients include peanut butter (dry roasted peanuts, sugar and salt), cassava flour, sunflower oil, whole grain sorghum flour, hemp heart protein and sea salt.
• Corn and dairy free. Non GMO and vegan.
• Serving size: 8 pretzels for 140 calories with 6 grams of fat and 3 grams of protein
Gluten-Free Sweet Treats
Siete Grain Free Mexican Wedding Cookies
• Small, thick cookies that crumble easily and answer a sweet tooth’s call.
• Made with a grain-free blend of five flours (almond, arrowroot, chickpea, cassava and tapioca).
• Non GMO.
• Serving size: 5 cookies (plenty to satisfy a sweet tooth) for 150 calories with 9 grams of fat and 1 gram of protein.
Goodie Girl Fudge Striped Crunchy Oat Flour Cookies
• Remember being a kid and putting your finger through the center hole of a flower-shaped cookie and then eating around it–that's this cookie but with chocolate.
• Traditional, shortbread-style cookie that is striped with fudge on one side and completely covered on the other side.
• Chocolaty and crunchy.
• Made with gluten-free whole grain oat flour.
• No nuts, eggs or artificial colors or preservatives.
• Serving size: 4 cookies (more than satisfying) for 150 calories with 3 grams of protein, 6 grams of fat and 2 grams of fiber.
Enjoy Life Soft Baked Cookies (Double Chocolate Brownie and Chocolate Chip)
• Good choice if you have food allergies.
• Free from 14 allergens and labeled “school safe.”
• Some flavor sacrifice to be free of so many allergens, especially the chocolate chip cookie.
• Choose the double chocolate brownie for a richer flavor.
• Serving size: 2 cookies are 130 calories and 5 grams of fat.
WOW Soft Baked Key Lime White Chocolate Cookies
• Soft cookies with a strong, tangy, key lime flavor. Yummy enough to share.
• List of ingredients includes brown rice flour, long gram white rich flour and 100% pure key lime juice concentrate.
• Serving size: 2 cookies for 120 calories with 6 grams of fat and 1 gram of protein.
Hu (Get Back to HuMan) Cashew Butter + Pure Vanilla Bean Dark Chocolate Bar
• Rich, decadent dark chocolate bar made with 70% organic, fair trade cacao.
• Salty Dark Chocolate and Hazelnut Butter varieties are also delicious.
• Clean eating with no refined sugar, dairy, soy, or sugar alcohols.
• Serving size: Bar consists of 8 large chunks. Half of the bar (4 chunks) is 190 calories with 13 grams of fat and 3 grams of protein. 1 chuck is satisfying.
Tate’s Bake Shop Gluten Free Lemon Cookies
• Large, thin, crispy cookies with a nice lemon flavor.
• Good enough to share with guests.
• Serving size: 2 cookies for 150 calories with 7 grams of fat and 1 gram of protein.
Heavenly Hunks Oatmeal Chocolate Chip Bites
• A single hunk is a satisfying, sweet snack between meals, especially when on the go. Two chunks if you’re too busy for lunch (A few keep me from stopping for fast food lunches when traveling).
• Ingredients include certified, gluten-free rolled oats and brown rice syrup.
• Non GMO, vegan certified and dairy free.
• Serving Size: 1 hunk is 120 calories with 6 grams of fat and 1 gram of protein.
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