For individuals following a gluten-free diet, it’s crucial to be vigilant about hidden sources of gluten, even in unexpected places like spices. While spices themselves are naturally gluten-free, there are instances where gluten can find its way into these seasonings.
In this guide, we’ll explore common spices that may contain gluten, whether due to their ingredients or cross-contamination in processing facilities.
Hidden Gluten in Spices: What to Watch Out For
| Spice | Potential Source of Gluten | How Gluten Can Enter | Tips for Gluten-Free Consumers |
|---|---|---|---|
| Ground Cumin | Anti-caking agents, cross-contamination | Common anti-caking agents | Look for gluten-free labels or buy whole cumin seeds. |
| Paprika | Cross-contamination, added ingredients | Shared equipment | Choose certified gluten-free paprika from trusted brands. |
| Garlic Powder | Added ingredients, cross-contamination | Added fillers and flours | Opt for pure garlic powder without additives. |
| Onion Powder | Added ingredients, cross-contamination | Filler ingredients | Buy pure onion powder without additional additives. |
| Seasoned Salt | Added ingredients, cross-contamination | Seasoning blends | Use homemade seasoned salt or check labels carefully. |
| Curry Powder | Cross-contamination, added ingredients | Variability in blends | Select certified gluten-free curry powders. |
Understanding the Risks
There are several main sources of potential gluten in spices that you’ll tend to need to watch out for:
- Anti-Caking Agents: Spices may contain anti-caking agents to prevent clumping. Some of these agents, like modified food starch, may be derived from wheat, posing a risk.
- Cross-Contamination: Spices processed in facilities that handle wheat-based products are susceptible to gluten cross-contamination.
- Added Ingredients: Spice blends or seasoned salts often include additives that may contain gluten. Always check labels for transparency.
Familiarize Yourself With Common Sources Of Gluten
When reading ingredient lists, it’s important to be aware of common sources of gluten. Here are some ingredients and terms to watch out for:
- Wheat: Wheat is one of the primary sources of gluten. Look for the word “wheat” in ingredient lists. This includes common wheat varieties like durum, emmer, spelt, farro, kamut, einkorn, and semolina. Flour with wheat if often used in spices as a anti-caking agent.
- Barley: Barley is another gluten-containing grain. Look for the word “barley” in ingredient lists. This includes ingredients like barley malt, malt extract, malt flavoring, malt syrup, malt vinegar, and barley flour.
- Rye: Rye is a grain closely related to wheat and contains gluten. Look for the word “rye” in ingredient lists. This includes ingredients like rye flour, rye bread, rye flakes, and some types of rye whiskey.
- Oats: While oats themselves do not naturally contain gluten, they are often cross-contaminated during processing. Look for oats that are specifically labeled as “gluten-free” to ensure they have been processed and handled in a way that minimizes the risk of cross-contamination.
- Maltodextrin: Maltodextrin is a common food additive that can be derived from various sources, including wheat. If the source of maltodextrin is not specified or if it is derived from wheat, it may contain gluten. However, maltodextrin derived from other sources, such as corn or potatoes, is generally considered gluten-free.
- Modified food starch: Modified food starch can be derived from different sources, including gluten-containing grains. If the source of modified food starch is not specified or if it is derived from wheat, it may contain gluten. However, many modified food starches used in food products are made from gluten-free sources such as corn or tapioca.
- Hydrolyzed wheat protein: Hydrolyzed wheat protein is a common ingredient in processed foods and can contain gluten. It is used as a flavor enhancer or texturizing agent. If you are following a gluten-free diet, it’s important to avoid products that contain hydrolyzed wheat protein.
- Brewer’s yeast: Brewer’s yeast is derived from the brewing process and can be a source of gluten if it’s made from barley.
- Soy sauce: Traditional soy sauce is typically made with wheat, so it contains gluten. However, gluten-free soy sauce alternatives made with gluten-free grains, such as tamari sauce or gluten-free soy sauce, are available.
- Cross-contamination: Even if an ingredient itself is gluten-free, there can still be a risk of cross-contamination during processing if it comes into contact with gluten-containing grains. Look for labels or statements that indicate the product is processed in a facility or on equipment that also processes wheat, barley, or rye.
It’s important to note that this is not an exhaustive list, and gluten can hide in various other ingredients and food products. If you have specific dietary requirements or health concerns related to gluten, it’s advisable to consult with a healthcare professional or registered dietitian for personalized guidance.
Tips To Avoid Spices With Gluten
To ensure that the spices you purchase are gluten-free, consider the following tips:
- Look for spices that are labeled as “gluten-free” or certified gluten-free by reputable organizations. More on that below.
- Purchase whole spices and grind them yourself to reduce the risk of cross-contamination during processing.
- Choose single-ingredient spices or spice blends that explicitly state they are gluten-free and do not contain any gluten-containing additives.
- Be cautious when using bulk spices, as they may have a higher risk of cross-contamination.
- Read labels carefully, even for individual spices, as some manufacturers may include voluntary allergen statements or warnings about potential cross-contamination.
- When dining out or using pre-packaged seasonings, inquire about gluten-free options or read product labels carefully.
- Store spices in a cool, dry place away from potential sources of contamination.
Gluten-Free Certifications To Look For
There are several recognized gluten-free certifications that you can look for on spice packaging to ensure the products meet strict gluten-free standards. Here are a few well-known certifications:
- Gluten-Free Certification Program (GFCP): The GFCP is a globally recognized certification program. It verifies that products meet strict gluten-free standards and are safe for individuals with gluten-related disorders. Look for the GFCP logo on the packaging.
- Certified Gluten-Free by the Gluten Intolerance Group (GIG): The GIG offers a certification program that verifies products as gluten-free. The “Certified Gluten-Free” logo from GIG indicates that the product has met their rigorous standards. Some products may also carry the GIG’s “Gluten-Free” logo without undergoing the certification process.
- National Celiac Association’s Gluten-Free Certification: The National Celiac Association offers a certification program that ensures products are gluten-free and safe for individuals with celiac disease. Look for the certification seal on the packaging.
- Coeliac UK’s Crossed Grain symbol: Coeliac UK, a leading charity for people with celiac disease in the United Kingdom, offers a certification program. Their “Crossed Grain” symbol indicates that products have been tested and meet their gluten-free standards.
- Australian Coeliac Society’s Endorsement Program: In Australia, the Australian Coeliac Society has an endorsement program for gluten-free products. The “Endorsed by Coeliac Australia” logo signifies that the product has been tested and meets their gluten-free standards.
It’s important to note that certifications may vary by region, and different countries or organizations may have their own specific gluten-free certification programs. Always look for the specific certification logos or seals on the packaging to ensure that the products have met the standards of the respective certification program.
Remember, certifications provide an added level of assurance, but it’s still recommended to read ingredient labels and check for any allergen warnings or statements, as well as contact the manufacturer directly if you have any specific concerns or questions about their gluten-free practices.
Final Thoughts
While spices can be a delicious addition to gluten-free dishes, it’s essential to remain vigilant about hidden sources of gluten. By understanding potential risks and making informed choices, individuals following a gluten-free diet can savor flavorful meals without compromising their health.
Looking for foods and ingredients in spices that are gluten-free?
Here are some examples of gluten-free grains that you can look for in ingredient lists:
- Rice: Rice is a versatile gluten-free grain commonly used in various forms, including rice flour, brown rice, white rice, and wild rice.
- Corn: Corn, including cornmeal, corn flour, and cornstarch, is naturally gluten-free. However, be cautious with corn products that may have undergone cross-contamination during processing.
- Quinoa: Quinoa is a nutritious gluten-free grain that is often used as a rice or couscous substitute. It can be found in various forms, such as whole quinoa, quinoa flour, or quinoa flakes.
- Buckwheat: Despite its name, buckwheat is not related to wheat and is gluten-free. It is available in several forms, including buckwheat groats, buckwheat flour, and buckwheat noodles (soba).
- Millet: Millet is a small grain that is gluten-free and can be used in both sweet and savory dishes. It is available as whole millet, millet flour, or as an ingredient in gluten-free bread and baking mixes.
- Amaranth: Amaranth is a nutrient-rich grain that is naturally gluten-free. It can be found as whole amaranth seeds, amaranth flour, or as an ingredient in gluten-free products.
- Teff: Teff is a tiny grain native to Ethiopia and is gluten-free. It is often used to make injera, a traditional Ethiopian flatbread. Teff flour or whole teff grains can be used in various recipes.
- Sorghum: Sorghum is a versatile gluten-free grain that can be used in whole grain form, as sorghum flour, or in gluten-free baking mixes. It has a mild flavor and is commonly used in gluten-free bread and pasta.
- Oats (certified gluten-free): While oats themselves are gluten-free, they are often cross-contaminated with gluten during processing. However, you can find certified gluten-free oats that are tested and processed to avoid cross-contamination.
These are just a few examples of gluten-free grains that can be used in various recipes and products. When purchasing grains or grain-based products, always check the ingredient list and look for labels indicating that they are gluten-free or have been tested for gluten cross-contamination.