If you're like me, launching into the world of gluten, casien, and glycemic sensitivities is essentially like learning a new culture and language. As I was struggling to find clear charts and definitions for many dietary terms, I thought I'd do my darndest to start organizing my accumulated information into some semblance of a clear and concise glossary.
Unless otherwise noted, all information has been gleaned from Wikipedia and the Glycemic Index Registry.
General/Health Glossary
Casein: yet another complex protein, this time found in milk based products. This family of dairy proteins is digested slowly; and so provides a rich nutrient source to those whose systems are tolerant.
Casein sensitivity: ironically, the molecular structure of casein is comparable to that of gluten; consequently, many who are sensitive to gluten are also sensitive to casein. Moreover, like gluten, casein comes in multiple forms. The most common are alpha-types (found in bovine dairy) and beta-types (found in caprine dairy): as with the "wheat vs gluten intolerance," there are alpha-type vs general casein intolerances. In other words, some individuals who cannot consume cow's milk are still able to digest goat's milk; perhaps because the component structure of goat's milk is more comparable to human milk. If you ever knew a kid who was "allergic" to cow's milk, casein-sensitivity was the likely culprit.
Celiac Disease: a particular form food intolerance involving gluten from the wheat family (including spelt, barley, and rye; my sources voice mixed opinions regarding oats). As with all allergies, a gluten intolerance involves certain antibodies responding to the offending protein and attacking it--along with the intestinal lining to which it adheres during the digestion process. As the intestinal wall is perforated (leading to a condition sometimes called "leaky gut"), food substances escape into the bloodstream directly and thus interfere with the individual's overall health.
Gluten: is a complex protein found in cereal grains; however, the term is generally used to refer to the specific type of gluten (namely found in the wheat family) that is troublesome to those with celiac disease.
Glycemic Index: this scale ranks carbohydrates according to the speed at which they are metabolized into the bloodstream (hence, raising blood sugar). For reference, pure glucose tops the scale at 100; low GI foods rank below 55; and medium/moderate GI ranging from 56-69. High GI (70-100) foods consumed in overabundance are one of the major health culprits in America. Note: some nutritionists (such as Michel Montignac) claim that the generally accepted categories on the glycemic index have been mislabeled, and that instead low GI should be below 35; medium from 35-50; and high above 50. If you are diabetic, it might not be a bad idea to adhere to these rules. However, as it is difficult enough to find gluten-free goods that are low-glycemic as is, it's my personal believe that consuming foods at or below the commonly accepted "medium" GI level will suffice.
Ingredients Glossary
Disclaimer: this index is by no means comprehensive. I am merely including those ingredients which I have chosen to "play" with.
Key:
GI-glycemic index (# falls within the "low" GI category; # falls under medium GI)
GF-gluten-free
g- "little"-gluten, part of the Triticum family and but contains a more "soluble" gluten molecule. May be tolerated by some individuals with a wheat sensitivity, but still dangerous to celiacs.
G-"big" gluten; or those within the wheat/Triticum family.
Grains
Barley (included for posterity) is an ancient cereal grain, the first to be domesticated in the Fertile Crescent of southwest Asia. The most common form in America is pearl; although the rolled form along with its flour are often found mixed with other grains in American breakfast cereal and bread markets.
G, GI 22 - 66. Fun fact: barley beer was probably the first drink developed by Neolithic humans.
Oats are a "secondary" southwest Asian cereal crop that flourished and gained popularity in the colder and wetter Western Europe. The common rolled and steel-cut forms often found in American grocery cereal aisles and as additives to bread.
GF (?)*, g, GI 41 - 63. Fun fact: oats are touted to contain many healthful properties, from reconditioning skin to lowering cholesterol.
Quinoa is a pseudo-cereal (non-grass) grain native to the Andean region of South America. It's tiny seeds have a distinctive nutty flavor and fluffy texture that make it a satisfying alternative to rice and coucous.
GF, GI 53. Fun fact: quinoa is actually part of the beet and spinach family.
Polenta is simply finely ground maize, or cornmeal. Typically boiled to a much, polenta may be served as is or formed, sliced, and pan- or deep-fried. The meal is often also used to give texture to some breads.
GF, GI 68. Fun fact: once considered a "simple peasant food," polenta his risen to the status of "gourmet" in the 20th and 21st centuries.
Flours
Amaranth refers more specifically to grain amaranth, as the plant family includes a staggering number of ornamental and weed plants indigenous to most of the world. Protein-rich, the seeds of this flowering plant are gaining notariety as a "perfect human food."
GF, GI 35. Fun fact: in many parts of the world, amaranth greens are also a food staple.
Buckwheat, despite the misnomer, is actually not wheat, but rather a flowering dichot found indeginous to most of the northern hemisphere. As with sunflowers, the seeds are harvested and ground into flour (the majority of which is actually comprised of nutrient-hearty endosperm).
GF, GI 50. Fun fact: buckwheat pops up here and there in the mainstream food industry, from Japanese noodles to pancake mixes to honey.
Brown Rice is a staple to gluten-free diets, from bread to pasta. Only the husk is removed from the raw rice kernel (leaving the bran and the endosperm), which is then ground into a fine powder.
GF, GI 68 - 87. Rice flours present the perfect example of the one of the challenges of gluten-free diets: many "safe" grains are not very diabetic-friendly.
Garbanzo, or "Chickpea"beans are ground cooked from their raw condition, rinsed, and then baked and cooled before being ground into gram flour, which has a smoother texture than rice flour.
GF, GI 32. Fun fact: to make an egg-replacer in vegan cooking, equal parts gram flour and water are mixed.
Sweet Sorghum is a particular species of the genus Sorghum, a family of grasses indigenous to the SW Pacific Islands and Australia. The seeds are ground to flour; while the canes can be crushed for syrup.
GF, GI 77. The more research I do, the more sorghum appears to be favored for a wheat substitute in baking as it is less "gritty" than rice flour. However, it's not the best option for the hyperglycemic.
Spelt is the "ancient" subspecies of common wheat and in reality was a predecessor to "bread wheat" in historic records. Genetic evidence suggests that spelt is actually a hybrid of Triticum and Aegilops tauschii (wild goat grass).
g, GI 65. Wholemeal spelt is often tolerated by those with wheat allergies (but not celiacs).
Teff is yet another ancient variety of grass grain, this time native to northern Africa. Due to it's slightly sour flavor, it is best combined with "sweet" flours such as sorghum or gram/garbanzo.
GF (?), g, GI ?. Teff presents a lot of "question marks." My source claims it has a highly soluble gluten that is tolerated by those with celiac disease. I certainly have seen a lot of celiac site authors using it in their baking. Meanwhile, it is very high in carbohydrate (untested by the Glycemic Index register); yet also quite high in protein and over ten beneficial minerals (including iron, calcium, and zinc). I'd recommend using it as a nutritional "boost" in your GF baking; but counterbalance with a legume flour.
Fava is a legume closely related to the vetch family, and is an ancient and traditional food source throughout Asia and southern Europe. Their hardy and vigorous growth habit lended to their rapid domestication 6000 years ago. Nutritionally, they are similar to chickpeas; and also add a similar texture to GF breads.
GF, GI 79. Note: this GI of this flour really surprised me, as most legumes are low.
Nut flours: I won't go into detail here as my son has been "banned" from consuming tree nuts. However, for those without nut allergies, nut flours make for a very smooth and sweet contribution to GF baking. They are moreover high in protein and omega-3 fatty acids while remaining low on the glycemic index.
Sweeteners
(GI Info source is linked individually.)
(GI Info source is linked individually.)
Sucanat is essentially unrefined evaporated sugar cane juice that retains it's full molasses content (along with the nutritional value). However, as it also retains it's full sugar content (approximately 88% sucrose), it does have an estimated GI of 88. My advise: if you need to avoid liquid sweeteners for the sake of consistency of your baked good in question, then use Sucunat in place of brown sugar and Erithrytol in place of the white sugar. In theory, you should get a moderate GI level overall. Otherwise, stick to the liquid sweeteners.
Molasses (Blackstrap). Molasses in general is generated from the crushing and boiling of sugar cane; after which the crystalized sugar is extracted. Blackstrap molasses is the final byproduct from the third and final cooking/extraction process. While still mostly sugar in calories, a single tablespoon will contain 20% of one's daily allotment of calcium, magnesium, potassium, and iron. While the Blackstrap form of molasses has a slightly bitter edge that some might find distasteful in coffee, it adds a full body flavor to cookies and sweet breads-and all with a modest GI of 55.
Agave Nectar is essentially the expressed and hydrolized juice of the Mexican Blue Agave (a member of the cactus family, closely resembling aloe). Thicker than maple syrup and thinner than honey, agave also lacks the distinct aftertaste of those more commonly known sweeteners; making it easier to incorporate into general serving and baking. It also has a very diabetic-friendly GI of 15. Please do not confuse the low GI with low calorie, however: while it does not absorb quickly into the bloodstream, a serving of agave has as many calories as a serving of table sugar.
Xylitol, a sugar alcohol found occurring naturally in fruits and fermented grains, is traditionally extracted from Birch sap. In its granulated form, it looks and tastes much like refined white sugar (with no aftertaste!); yet has a GI of 13. However, as xylitol is not easily digested by the large intestine, it can have a laxative affect in children and adults with sensitive systems (like those who are fully gluten- and casein-intolerant). It is also known to be toxic to dogs. However, when consumed in moderation (maximum daily intake of 430 g), xylitol has no known ill-effects on the bulk of the (human) population.
Fun fact: xylitol is commonly used to sweeten dental gums, and has shown potential as a treatment for osteoperosis and various bacterial infections.
Erythritol, another aftertaste-free sugar alcohol, is produced through the fermentation of glucose. Unlike the other sugar alcohols (including xylitol and maltitol), erythritol is absorbed through the small intestine and has no known laxative affect on the human body. Better yet, it carries only 0.2 calories per gram with a GI of 0! Unfortunately, it has been thus far the most expensive sugar alternative I've found.
A note on other sweeteners: thus far these are the sweeteners I've chosen to "play with" in my kitchen. As I mentioned under the Sucanat definition, I'd recommend using the wet sweeteners when possible over the granulated forms. Fortunately, most GF flours are "thirstier" than traditional wheat flours; hence, the addition will make little difference in the final product (particularly in the case of quick breads). When in doubt, reduce your other liquids by the amount of sweetener used; then add back in until the desired consistency is achieved. Now, a quick summary on those sweeteners you may be wondering about their absense-
Stevia- while touted as the "perfect" dietary sweetener with no negative side-effects, I personally have as yet to find a form with no aftertaste. Hence, I do not keep it in my kitchen.
Honey-raw honey has a low GI of 30 and has known antibacterial and allergy-combatant properties. However, it does not keep well and is unsafe for young children. Pasteurized honey, on the other hand, has a whopping GI of 75. Subsequently, I may keep small amounts around, but they are not my preferred sweetener.
Molasses-be careful to not confuse light and unsulphured "standard" molasses with Blackstrap. They have GI's comparable to Sucanat and most of their nutritional value has been stripped.
Additives
Guar Gum is a water-soluble gelatinous substance derived from the endosperm of the Guar bean. Guar gum is commonly used as a binding agent in everything from cheese and ice cream to gluten-free baking. While less expensive that Xanthan Gum, it can unfortunately have a laxative affect on some individuals with sensitive systems.
Potato Starch is (as indicated by its name) the separated and highly processed starch from white potatoes. Like corn starch, it functions as a thickener and binding agent; however, it exhibits a higher heat point and superior swelling power (improving the consistency of gluten-free yeasted breads).
Tapioca Starch is yet another starch option to add stability to gluten-free baking. Often paired with potato starch, this byproduct of the cassava plant helps to lend a crispier crust and finer texture to the crumb.
Xanthan Gum, another gelatinous binding agent, is a polysaccharide byproduct from the fermentation of sugar (fructose or sucrose) by a particular bacterium. While toted as the leading "gluten substitute" in gluten-free baking and gentler on the digestive system than Guar gum, it is also far more expensive and carries a risk: some xanthan gums are cultured in wheat-based agents and can irritate the intestines of celiacs.
*An aside on oats: the Avenin family is a source of controversy in the celiac disease research community. Some sites will claim that oats are gluten-free (which technically, they are free of the form of gluten to which celiacs are sensitive); others, that they are not. The problem lies in two forms of cross-contamination. First, as oats are part of the grass family, cross-pollination can occur between oat fields and neighboring fields of wheat, barley, etc; rendering hybrids that look and taste like oats yet contain gluten. Second, many mills thresh, store, and package oats in the same building and with the same machinery as other glutenous grasses. Dust flies, and oats are subsequently contaminated. If you have a wheat intolerance, it's best to stick with certified "gluten-free" oats whose culture and processing have been guarded from cross-contamination.
