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Sure, label reading can be stressful and repetitive, but let's face it: it's the MOST important thing if you avoid gluten, especially for medical reasons. This is the only way we can know what we're putting in our bodies, if we're getting gluten in our system. So, here are my tips for how to make label reading a little less overwhelming:
Certified Gluten Free
If you skim the outside of a package and see the certified gluten free brand (pictures here), it is celiac safe. This symbol is distributed by the Gluten Free Certification Organization (GFCO), backed by other companies. The GFCO has a strict policy, only deeming the product in questioned "certified" if it is under 10 ppm (parts per million). This measurement refers to the amount of gluten, and most celiacs need under 20 ppm. As you can see, the GFCO is being very careful in their selection.
So, if I see this on the package, I immediately recognize it as a safe food. However, I still always skim the ingredients list before consuming!
Contains/May Contains Label
This is extremely important!! If there is no certified gluten free indicator on the food in question, I immediately turn to the contains/may contains label. At the end of the ingredient list, food producing companies are required to have a "contains" disclaimer listing all their allergens. So, if I look to the bottom of the package and see "Contains: Wheat", that is an automatic disqualification. Despite this handy tid-bit at the bottom of the label, there is still a risk of cross contamination, which - if you're a celiac or just very sensitive - can be dangerous. Enter the "may contain label". However, these cross contamination shout-outs are not required by labeling laws in the US. This is the fork in the road where many diverge in different directions. One can either decide that as long as there isn't any gluten explicitly stated on the label, it should be safe for them. And there are others who want to reduce the risk of cross contamination and accidental gluten exposure as much as possible, so they might opt to only stick with products that are certified. While it could result in increased safety, there are fewer products that are certified, and even more products that might have less than 10 ppm but just haven't been reviewed yet.
This is again a place where you would have to make a personal decision, reviewing your boundaries and your stance. I am not here to push you in any specific direction.
Until next time,
Genuine GF