Checking on the Gluten Status: Ingredients and Finding Gluten-Free Mayonnaise
In the world of condiments, mayonnaise (or "mayo") is a staple. However, for individuals with celiac disease or gluten sensitivity, it's essential to choose mayonnaise carefully to avoid potential cross-contamination. Here's a guide to help you navigate gluten-free mayonnaise options.
Cross-contamination can occur during mayonnaise production or once a jar is open, making squeezable bottles a safer choice when buying mayonnaise. At restaurants, it's necessary to ask staff whether they use gluten-free mayo before ordering.
For those who prefer homemade options, a simple recipe involves 2 egg yolks, 1 tablespoon gluten-free lemon juice or vinegar, 1/2 cup neutral oil (like canola or grapeseed), and salt or seasonings to taste. The process involves whisking the egg yolks and lemon juice, slowly adding oil while whisking to emulsify, and then seasoning as desired. This homemade method ensures full control over gluten content and ingredient quality.
Store-bought gluten-free mayonnaise options are also available. Brands like Hellmann's offer vegan, gluten-free, and artificially flavor-free options, as well as regular mayonnaise made with cage-free eggs, all labeled as gluten-free. Other brands such as Mrs. Taste, Best foods, Sir Kensington's, Mayoliva, Primal Kitchen, Duke's, and Blue Plate also label their mayonnaise as suitable for gluten-free diets.
It's important to note that foods labeled as "gluten free", "free from gluten", "without gluten", or "no gluten" must contain less than 20 parts per million of gluten. Prepackaged sandwiches and salads can also contain mayo, so it's important to check labels before purchasing. Those with celiac disease should avoid mayonnaise made using malt vinegar, as it derives from barley, a gluten-containing grain.
Celiac disease is the most severe form of gluten sensitivity, affecting around 1% of the population. Symptoms include bloating, abdominal pain, gas, constipation, diarrhea, pale stools, and weight loss. Eating foods containing gluten triggers an immune response in individuals with celiac disease, causing inflammation and damage to the small intestine.
For those who wish to avoid gluten, making mayonnaise at home is a safe option. With most people already having the ingredients for homemade mayonnaise in their store cupboards, it's a convenient and cost-effective choice. Neutral-tasting oils, such as grapeseed, safflower, avocado, and canola, offer a cleaner taste for homemade mayonnaise. The homemade mayonnaise can be stored in the fridge for up to 2 days.
Lastly, most food stores now have a dedicated "free-from" aisle where shoppers can find gluten-free foods, making it easier than ever to find gluten-free mayonnaise options.
- At home, individuals with celiac disease or gluten sensitivity can safely make their own mayonnaise using gluten-free ingredients, such as gluten-free lemon juice and neutral oils like canola or grapeseed.
- To maintain a gluten-free lifestyle, it's crucial to be aware that foods labeled as "gluten free," "free from gluten," "without gluten," or "no gluten" must contain less than 20 parts per million of gluten.
- For those dining out, it's essential to ask restaurant staff whether they use gluten-free mayonnaise before ordering, as cross-contamination may occur during production or once a jar is open.
- In stores, brands like Hellmann's, Mrs. Taste, Best foods, Sir Kensington's, Mayoliva, Primal Kitchen, Duke's, and Blue Plate offer gluten-free mayonnaise options, ensuring a safer choice for those with celiac disease or sensitivity.
- With the rise of health-and-wellness, food-and-drink, and lifestyle trends, most supermarkets now have a dedicated "free-from" aisle where shoppers can quickly find gluten-free mayonnaise and other gluten-free food options.
