Are Potatoes Gluten-Free?

You need to be cautious in case of cross-contact or if any additional ingredients are used that may contain gluten, which may make potatoes no longer safe for people with celiac disease. This can occur when:

• In a restaurant, potatoes are boiled in water that once boiled gluten-rich food such as pasta.
• A gluten-containing sauce was added to the potato recipe.
• Same pots, pans, knives, and cooking surfaces are used without thorough cleaning.
• Porous surfaces such as wooden utensils or cutting boards can have gluten trapped in the cracks.

A gluten-free diet excludes all products that contain gluten.

This diet is currently the only treatment for people with celiac disease and those living with non-celiac gluten sensitivity.

Gluten is a type of protein found in wheat, rye, barley, and other grains that plays several roles in foods, such as providing structure, texture, protein, and flavor.

People with celiac disease, those who are gluten-intolerant, those with restricted diets, and those who are looking to reduce the amount of gluten consumption in their diet because of their personal choice are the ones who want their diets to be gluten-restricted.

It is not as if gluten is a bad thing for people without intolerance; it is a part of the nutritional package of healthy foods such as whole grains. Instead, try dropping refined foods that have gluten in them (often used to bulk them out or make them taste better) as it will help better.

Gluten intolerance, sometimes referred to as non-celiac gluten sensitivity, is a set of uncomfortable symptoms that a person experiences after consuming gluten.

The severe form of gluten intolerance is an autoimmune condition called celiac disease that is estimated to affect approximately one percent of the population and about 1 in every 141 Americans although many cases remain undiagnosed.

Common symptoms of gluten intolerance may include:

• Alternating constipation or diarrhea
• Excessive bloating
• Headaches
• Joint pains
• Stomachache
• Fatigue
• Unexplained mood changes
• Lack of ability to think clearly (brain fog)

There are no specific laboratory tests or biomarkers to formally diagnose gluten intolerance or non-celiac gluten sensitivity. It can only be subjectively diagnosed by self-reported information.

• Blood and/or skin prick tests or an upper endoscopy procedure (if needed): To rule out a wheat allergy and celiac disease
• Following an elimination diet: The healthcare provider assesses symptoms after removing gluten from your diet for a while and then reintroduces gluten to monitor your reaction

Three foods to avoid on a gluten-free diet include:

1. Grains: Any food that contains wheat, barley, rye bulgur, durum, graham, kamut, spelt, farro, and semolina
2. Gluten-containing foods: Bagels, bread, cakes, candy, cereals, crackers, cookies, dressing, flour tortillas, gravy, ice cream cones, licorice, malts, rolls, pretzels, pasta, pizza, pancakes, sauces, stuffing, soy sauce, veggie burgers, vegetarian bacon/vegetarian chicken patties, and waffles
3. Foods with hidden sources of gluten: Ale, beer, bleached flour, bran, bread flour, brewer’s yeast, brown flour, brown rice syrup (unless labeled gluten-free), couscous, dextrin (unless the source is gluten-free), farina, hydrolyzed vegetable (wheat) protein, gluten flour, granary flour, groats, harina, malt, malt extract, malt syrup, malt vinegar, matzo, modified starch, orzo, seitan, self-rising flour, smoke flavoring, soy sauce, triticale, wheat germ, white flour, whole meal flour, and vegetable gum

Many foods are naturally gluten-free, including milk, butter, cheese, fruits and vegetables, fresh meats, fish, poultry, eggs, beans, legumes, nuts, seeds, corn, quinoa, and rice.

Other gluten-free alternatives include:

• Amaranth
• Brown, white, and wild rice
• Arrowroot
• Bean flours/pasta such as garbanzo, black bean, or lentils
• Brown rice or flour
• Buckwheat
• Casava flour
• Carob flour
• Cornmeal or cornstarch
• Kasha (roasted buckwheat kernels)
• Kuzu root and taro root
• Masa flour and montina flour
• Millets
• Nut flour (almond and pecan)
• Pea/lentil flour and potato flour
• Quinoa flakes
• Rice bran
• Sago flour, sorghum flour, tapioca flour, teff flour, and coconut flour
• Yam/sweet potato flour

Twelve surprising health and nutritional benefits of potatoes include:

1. Potato in itself is fat and cholesterol-free.
2. It is low in sodium.
3. It is a good source of fiber, which can help lose weight by keeping you full for longer.
4. It helps prevent heart disease by keeping cholesterol and blood sugar levels in check.
5. Potatoes are full of antioxidants that help prevent diseases.
6. They are enriched with vitamins that help the body function properly.
7. They contain a special type of fiber called resistant starch that has the health benefits of both soluble fiber and insoluble fiber.
8. The soluble fiber in potatoes acts as a prebiotic that is for good bacteria in the large intestine and improves gut health.
9. Insoluble fiber can prevent or treat constipation and irritable bowel syndrome.
10. Potatoes are packed with antioxidants, which are compounds that fight free radicals from causing damage to the cells.
11. They are a great source of potassium and magnesium that can help reduce blood pressure, protect the heart, and reduce the risk of a stroke.
12. One unskinned potato can provide:
    • Almost 40 percent of the recommended daily value of vitamin C.
    • Approximately half the vitamin B6 daily.
    • More potassium than a banana.

One medium-sized potato contains the following: