23 Foods & Ingredients with Hidden Grains
FOODS
VINEGAR
may be from corn or rice (look for those from apple cider or wine)
SOY SAUCE*
from roasted wheat or grains (look for GF tamari or coconut aminos)
ALCOHOL
beer, ale, whiskey, vodka, and gin often from grains (look for wine, tequila, or potato vodka/gin)
BREAD & BAKED GOODS*
usually contain grains (look for grain-free alternatives)
CONDIMENTS & DRESSINGS
may use grain-based vinegars, starches, or sweeteners
GRAVIES, BROTHS & SOUPS*
most use corn or wheat starches
LUNCH MEAT & HOT DOGS*
often contain grain-based fillers, bulking agents, and sweeteners
IMITATION SEAFOOD*
usually made from hydrolyzed wheat protein
CARAMEL, LICORICE, & GUMMIES*
often contain wheat ingredients
SUPPLEMENTS
fillers & flavors can be made with grain (and may not be listed)
INGREDIENTS
MALTODEXTRIN
sweetener from corn, rice, tapioca
GLUCOSE
sweetener from wheat, corn, tapioca
DEXTROSE
sweetener from corn, rice, tapioca
MALTOSE
sweetener from corn
MALT*
flavor or extract from wheat, barley
XANTHAM GUM
binder from corn
YEAST EXTRACT*
flavoring from barley
CARAMEL COLOR
flavoring from corn
BAKING POWDER
often contains corn starch
FOOD STARCH
binder from corn
VEGETABLE STARCH*
generally from wheat, rice, corn, potato, tapioca
VEGETABLE/PLANT PROTEIN*
generally from wheat, corn, soy, pea, peanut
CORN OIL
may not have much grain protein remaining, but often rancid from processing/heating
*Often contains gluten, look for certified GF label (wheat is required to be listed as an allergen, but gluten is not). Grain and gluten content may or may not be clearly indicated on a label. Make sure to read labels carefully and contact manufacturers with questions.
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References
Ballantyne, S. (2013). The Paleo Approach: Reverse Autoimmune Disease and Heal your Body. Victory Belt Publishing Inc.
Ballantyne, S. (2017). Paleo Principles. Victory Belt Publishing, Inc.
Complete List of Grains and Pseudograins. (2018). Paleo Foundation. Retreived from: https://paleofoundation.com/complete-list-of-grains-and-pseudograins/