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Misconceptions about Eating Gluten-Free

Recent diagnoses of Celiac disease prompted a widespread awareness of gluten intolerance. Though “gluten-free” has become somewhat of a trending phrase, the reality is that many people suffer from the intestinal disorder.

There are several misconceptions associated with a gluten-free diet. Here are just a few:

  1. Gluten-free means wheat-free.
  • False. The gluten protein is primarily found in grains or flours containing wheat, barley, rye, or triticale (a wheat and rye blend). Rice, corn, potato, quinoa, millet, and amaranth are just several ingredients that are acceptable in a gluten-free diet.

Note: Wheat varieties may also be found on the ingredients label as durum, semolina, kamut, spelt, malt, and graham. Visit celiac.org for more information.

2. Gluten-free grains are better for you.

  • Not necessarily. The absence of gluten reduces the calorie and fat content of certain foods and may instigate initial weight loss; however, gluten-free foods are typically lower in iron, fiber, and essential b vitamins that facilitate the body’s metabolism.

3. Following a Gluten-free diet can be costly.

  • Yes and no. With any new diet, comes a marketing advantage; this case is no different. Learn how to spot gluten-free ingredients without relying on gluten-free brands. You will be sure to save a few bucks in doing so.

Like most intolerances, eating gluten free calls for some extra investigative work when menu planning, but it does not have to be a burden. See if you miss the gluten in the recipe provided below!

Grilled Tuna Steak with Sundried Tomatoes

Makes: 4 servings

Prep Time: 60 minutes

Total Time: 75 minutes


  • 1 pound Ahi Tuna Steaks
  • 1½ tablespoons California Sun Dry Sun Dried Julienne Cut Tomatoes with Herbs, diced
  • 3 ounces olives (black or kalamata preferred), pitted and diced
  • 1 lemon, juiced
  • 1 teaspoon ground mustard
  • 1 teaspoon curry powder
  • 1 teaspoon dried basil leaves
  • Dash of salt


  1. Marinate tuna steaks in a sealed plastic bag with lemon juice, ground mustard, curry powder, and dried basil. Refrigerate for one hour.
  2. Preheat oven to 325.
  3. Remove tuna steaks from the marinade. Cook on a lightly greased grill pan over medium heat for five minutes on each side or until cooked through.
  4. Top fish with herbed sun dried tomato and olive mixture. Serve with brown basmati rice and roasted vegetables.

Nutrition Facts Per Serving: 245 Calories, 35 g Protein, 8 g Carbohydrate, 2 g Dietary Fiber, 6 g Fat (1 Sat), 140 mg Sodium, 65 mg Cholesterol

Source: Mayoclinic.com

Article & Recipe by Domenica Toscani DTR, Creator of Appetite101.com

Article originally published on the Pathmark FB Nutrition Tip Blog



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