Reading Labels: Soy

As a little girl, I was always bringing home injured wild animals I found while climbing around the woods or around my grandparent's lake front property. My mom was not very excited when I brought home a robin or swallow that got kicked out of its nest, and all things considered she was pretty understanding when I showed up with three baby ducks that lost their mom. She even made little diapers for them when they ran around the house. We always had a few dogs adopted from the pound and everyone thought I was aspiring to be a veterinarian. Because I loved animals so much, veganism appealed to me BUT I thought it would be impossible without soy.

Annie: our puppy rescued from a last chance shelter fair

Like many people, I thought that a large portion of each meal had to be protein and the only real vegan source of protein was soy. I would need to incorporate a soy product into every meal. I was so wrong! Proteins are just a large, complex series of amino acids. Our bodies actually have to work pretty hard to break those chains down, making them harder to assimilate. Vegetables and fruits have smaller amino chains that are easier to break down. Legumes and grains aren't your only non-soy vegan option for protein. Think of protein as a bucket of amino acids. Eating a variety of fruits, vegetables (especially leafy greens), nuts, and seeds will get you the amino acids you need to fill that bucket.

One of my favorite raw vegan meals: lettuce wraps with assorted sprouts and guacamole

For the last few decades, soy has been touted as some kind of super health food. I personally believe that to be a bit of a joke. The history of soy is something I find quite interesting. In short, soy was considered strictly a rotation crop until it was discovered that fermentation made it edible. I believe that in its fermented forms (tempeh, tamari, miso), it can still be beneficial in moderation. Now it's a highly processed or non-processed component that is found in many "health" foods. It contains phytochemicals that mimic hormones, and can cause health problems in its unrefined or over-refined states. If it's not treated properly, the proteins are completely useless and pass through us like they never happened. Unless processing includes fermentation, soy is not a food. There is also an issue with genetic modification (GMO), but that's a whole new rant.

Reading Labels

Soy is a fairly inexpensive crop and has found its way into many processed foods. Remembering that it is considered a health food, it is in many protein shakes, protein bars, and an added "boost" in several health food products. It is commonly used as a diary alternative in vegan milks, cheese, and ice creams. It is used as a texture component in candies, cakes, and ice creams. Frying and cooking oils as well as salad dressings usually use soy for the oil.

Other names for soy:

*Tempeh
* Miso
* Tofu
* Teriyaki
* Tamari
* Edemamme
* Mono-diglyceride
* Kinako
* Kouridofu
* Natto
* Nimame
* Okara
* Soya, Soja
* Yuba
* Hydrolyzed Soy Protein

Hidden Soy Ingredients (high likelihood of being soy):

* Vegetable Oil
* Vegetable Protein
* Lecithin (may or may not cause a reaction)
* monosodium glutamate (MSG)
* hydrolyzed plant or vegetable protein
* baking mixes
* baby formula
* Thickening Agents
* Soups
* Baked Goods (Doughnuts, pastas, breads, crackers etc.)
* Natural or Artificial sweeteners or flavors
* Sauces
* Salad Dressings
* Marinades, gravvy, broths, buillion cubes, stocks (vegan or not)
* Simulated meat products (imitation crab, bacon bits, "tofurky", etc.)
* processed, cured, canned, or prepared meats for those non-vegans out there

Soy is a prolific ingredient that should not be taken lightly. It is in most all salad dressings, marinades, sauces, spreads, spice rubs, and is in some diet sodas and most beverage mixes (hot chocolate, apple cider, chai tea mixes, etc.). It is almost impossible to avoid in bakeries and restaurants, and most servers and even chefs may not know what all they are using that contains soy. I was in a restaurant the other day that tried to assure me I could have a dish because it contained tamari instead of soy. Tamari is soy. I'm glad I knew that!

References

"Soy." The Food Allergy and Anaphylaxis Network. December 11, 2009 http://www.foodallergy.org/page/soy1

"Soy - one of the nine most common food allergens." Developed in consultation with Allergy/Asthma Information Association, Anaphylaxis Canada, Association québécoise des allergies alimentaires, Canadian Society of Allergy and Clinical Immunology and Health Canada September 17, 2009. December 11, 2009 http://www.hc-sc.gc.ca/fn-an/securit/allerg/fa-aa/allergen_soy-soja-eng.php

Reading Labels: Gluten

It is very tricky to eat out as a celiac or someone with a wheat allergy, and I generally recommend against it unless it's something that isn't cooked (a salad, for example), or it's at a restaurant that has a menu dedicated to people with a gluten intolerance. Even Red Robin has a gluten free menu now, but it doesn't necessarily mean that those french fries weren't fried in the same fryer as breaded onion rings. When my husband and I eat out, I usually opt for sushi bars with vegan options or vegan restaurants - many in this area are very conscientious about allergies.

Grocery shopping is also tricky, and it is absolutely crucial that people with allergies ready every label. Products can change ingredients or manufacturing guidelines, so it's important to recheck if you haven't bought the product in a while. Manufacturers aren't really required to list whether or not something shares equipment (although thankfully many reputable brands do), so a phone call or searching the company website doesn't hurt.

Gluten can be found in several grains and grain like products (1):

* wheat (a.k.a Bulgar, dinkle, spelt, durum, emmel, einkorn, fu, kamut, semolina, wheat germ, wheat berry, wheat nut)
* pastry flour, cake flour, pasta flour
* barley
* rye
* triticale (rye/wheat hybrid)
* Beer, ale, and most hard alcohol is derived from glutenous grains

Tricky products/derivatives are (1):

* couscous
* edible starch (often derived from wheat)
* farina
* gliadin
* gluten
* gluten peptides
* glutenin
* graham flour
* matzo, matzah, or matza
* MIR. (wheat and rye cross)
* Seitan
* wheat grass - may or may not cause a problem

Even trickier ingredients include (2):

* Binder or binding
* An ingredient with the word "Cereal"
* Filler
* Flour
* Gum base
* Hydrolyzed wheat protein
* Anything with the word "starch"
* Thickener or thickening agent

These items can be found in food product labels you find at the grocery store. When at a restaurant or bakery, it is nearly impossible to find gluten free fare - and honestly it's usually safest if you stick to home made, whole foods that are not pre-packaged.

If you must eat out, be aware that wheat is often used in (I've included some non-vegan items for those of you not a plant based diet - the vegan alternatives of these also often have gluten):
* many meat products or imitation meats, as a binder
* condiments
* marinara
* Alfredo (includes tofu versions)
* sauces
* gravy (includes mushroom gravy)
* soy sauce
* teriyaki sauce
* soups (as a thickener)
* stuffings/dressings


And of course breads, muffins, bagels, doughnuts, cakes, cookies, cupcakes, bread sticks, doughs, pot stickers, miso, wontons, noodles, crusts, and croutons. Even tempura is usually mixed with a pastry or cake wheat flour. It is easy for the wait staff to not be aware or not remember that something has a small amount of wheat flour in it.

If you are gluten intolerant, Oats may or may not be suitable depending on the extent of your sensitivity. Oats are commonly used as a rotation crop with wheat. They are usually grown in adjacent fields, stored in the same storage areas, and processed using the same equipment. There are farmers who are dedicated to growing gluten free certified oats that are not grown with wheat - but some people still may react to the grain. It is important to search for certified gluten free oats and try a small amount and watch for any reaction.

Be aware that many cosmetic products contain gluten. Makeup, hairspray, lotion, toothpaste, soaps, and other personal care products often contain gluten as a binder. I've gotten stomach cramps from getting too big of a whiff of my husband's pancake batter flour or hairspray before...it really doesn't take much to set some people off!

Research Sources:

1. "Grains and Flours Glossary." Celiac Sprue Association March 24, 2009.
December 11, 2009 http://www.csaceliacs.org/gluten_grains.php

2. Fletton, Helen. "Wheat by any other name." Wheat-Free.org. March 8, 2005.
December 11, 2009 http://www.wheat-free.org/blog/archives/27-wheat-by-any-other-name.html

Reading Labels: Corn

A while back I made my very first gluten, corn, egg, dairy, and soy free cake, and I was so excited I even had frosting! I got it all ready to serve and realized the frosting hadn't set well enough, so I was going to add more sugar. As an afterthought, I read the packaging. "Corn Starch" was clearly labeled under the ingredients but I didn't even think to look. I just thought sugar was sugar! My nephew is horribly allergic to corn, so the cake was served to others. I was so bummed out and reminded that it is so important to check labels.

Corn Allergies

Corn is in so many different products in different forms listed under different names.

Other names for corn:

* Popcorn
* Corn meal
* Maize
* High Fructose Corn Syrup
* Hominy
* Grits
* Polenta
* Cornstarch
* Cornflour


Ingredients that often/usually come from corn:
* Baking Powder
* Vegetable Oil
* Confectioners Sugar
* Fructose
* Glucose
* Maltodextrin
* Invert Sugars
* Dextrin
* Artificial Flavor/Sweetener
* Natural Flavor/Sweetener
* Starches
* Thickener
* Monosodium Glutamate (MSG)
* Caramel Color
* Citric Acid
* Vanilla Extract (used to sweeten and color)

For a more extensive list of "may or may not contain corn" products, go here:
http://www.cornallergens.com/list/corn-allergen-list.php

Corn is used widely as a sweetener, non-stick agent, and thickener. It's in many soups, syrups, sodas, chips, crackers, juices, and most baked goods. It's also in wasabi. I heard a statistic recently that nearly 70% of the processed (canned/premade foods in the grocery store have some form of corn in them. I can't find the quote, but find it believable after going through a lot of nutrition labels in my life.

Another great resource for both food and non-food products with corn:

http://corn-freefoods.blogspot.com/

A great article on how nearly all fast food is derived from corn and unsustainable:

http://www.time.com/time/health/article/0,8599,1859018,00.html

I would also encourage you to read up more on the prevalence of GMO corn in our markets and the potential side effects. Many think allergies are more prevalent and are unintended consequences of crossing genes with additional plant species.