Toastally Gluten Free
Does all bread contain gluten?
Gluten is a protein that can be found in wheat, barley and rye. It is the part of the grain that helps dough rise and gives bread a bit of bounce. Gluten free bread is usually made with naturally gluten free grains and flours instead of wheat, barley and rye. To know if you can eat a particular bread, look for one that has a gluten free label or one that is on the food list.
Gluten free grains include:
- Corn — cornmeal, grits and polenta labelled gluten-free
- Gluten-free flours — rice, soy, corn, potato and bean flours
- Hominy (corn)
- Rice, including wild rice
- Tapioca (cassava root)
Oats are technically gluten-free but can be cross-contaminated during processing or packing. To be certain when buying, it’s important that you choose gluten-free oats/pure oats.
There are different varieties of wheat, all of which contain wheat gluten and must be avoided include:
A common myth is that sourdough bread is gluten free, however many sourdoughs are baked using wheat, so you need to look specifically for a loaf made with a gluten free grain or one that states it is “gluten free”.
Benefits of including bread in a Gluten Free diet.
Different bread products contain varying amounts of fibre, bread, especially wholemeal, is an important source of dietary fibre which helps to keep our digestive system healthy, helps control blood sugar and cholesterol levels and makes us feel fuller for longer.
Vitamins & Other Minerals
Bread can have added vitamins and minerals, these are usually added into the flour. These vitamins can include B group vitamins thiamine B1, Niacin B3 which are important for releasing energy from food and maintaining healthy skin, eyes and nails. It can contain Folic Acid which is important for pregnancy as it can help to prevent neural tube defects such as spina bifida.
It can be hard to get all the necessary nutrients in your diet, therefore it is important to see a dietitian who can help identify if you are getting enough fibre, calcium, vitamin D, iron etc. Not everyone is referred to a dietitian post diagnosis however, it is essential to ensuring good health. If you have not had an appointment with a dietician, ask your GP for a referral.
Where to buy gluten free bread?
Most supermarkets will also now offer various bread options in a free-from aisle. This is a great place to start. Products that are labelled as “gluten free” have been tested and by law must contain less than 20ppm of gluten. There are also various gluten free bread recipes available online and on our website.
Gluten-free food such as bread can become cross-contaminated by foods containing gluten. Contaminated food can cause a coeliac person to be severely unwell. Some steps to avoid this in your toast preparations are to firstly keep your gluten-free bread separate from the other food items for the general household this could mean having a separate bread bin/or airtight container for your bread. Secondly invest in a separate toaster or buy toaster bags for gluten-free bread. Another helpful tip is to avoid using the same butter, dairy spread or jam as the rest of the household as it may be contaminated with crumbs from gluten-containing bread.
Toast toppings ideas
A simple slice of toast may just be the thing you’re looking for but why not switch it up a bit? When paired with the right toppings, toast can make a healthy breakfast, lunch or snack.
Here are some ideas to jazz up your toast!
- Smashed avocado and poached egg (Adds protein and is a source of healthy fat, it incorporates one of your 5-7 a day)
- French toast served with mixed berries (the egg adds protein, berries are high in antioxidants and one of your 5 a day)
- No added sugar Peanut butter and Banana (peanuts are a source of protein and bananas are a source of potassium
- Mushroom toast (one of your 5-7 a day)
- Bruschetta – (Simply add chopped tomato, basil, olive oil, garlic. It can be a good way to add one of your 5-7 a day)
- Gluten free beans on toast (Plain and simple but is a source of protein and fibre)