Whether you’re looking for it or finding it by chance, there’s no supermarket that doesn’t have it. The free food section has become a staple for shoppers who have gluten-free bread and lactose-free milk on their list. Once a destination for the unlucky few, the free-from market is booming. The UK’s annual free-from market is currently worth £3.4bn.
The umbrella term “free-from” is used to refer to foods and beverages that are designed to exclude one or more ingredients to which at least some consumers may have allergies or intolerances. Masu. For many people, whole foods are associated with making healthier choices. But are the health benefits worth it, and are they worth the extra expense?
Who needs free-from?
For people with food allergies or celiac disease, the importance of a 100 per cent food-free diet cannot be overstated, says consultant dietitian Rebecca McManamon.
In case of allergies, it can cause fatal consequences. “Even one exposure to gluten in people with celiac disease can damage the small intestine for up to six months, increasing the risk of anemia, osteoporosis, and lymphoma.”
Twenty years ago, the NHS offered gluten-free prescriptions, but McManamon explains that in many areas this provision is very limited or no longer available at all.
She says that despite campaigns by Celiac UK, children and adults with the condition are still at risk, “particularly because of the high prices of products in stores”.
Reductions in NHS prescriptions partly explain the growth of free-from products in supermarkets. The most common types are: Wheat-free/gluten-free (flour, cakes, biscuits, pasta, bread). No milk (milk, yogurt, butter, desserts, cheese). Nut-free (cakes, biscuits, chocolate, sweets, sauces). Egg-free (cake, mayonnaise).
Nutritionist Priya Tew said: “The range is actually increasing because people who don’t have an intolerance use these foods almost like a diet, or perhaps because they think eating gluten is bad for you. I feel like it’s spreading,” he says. “People shouldn’t rely on these foods unless they really need to.”
health halo effect
There are 2.3 million people in the UK who have a food allergy, food intolerance or celiac disease, an autoimmune disease. Collectively, these three are called food sensitivities.
From the perspective of people with food sensitivities, increasing free-from is very important. “Twenty years ago, you couldn’t get much of anything, and it all tasted pretty crappy,” Tew recalls. He has Crohn’s disease himself, so he doesn’t eat wheat.
However, it is estimated that 8.5 million people in the UK are currently ‘gluten-free’.
Between people who need free foods because they’ve been diagnosed with a food allergy or autoimmune disease like celiac disease, and people who buy these products because they think they might relieve vague symptoms like bloating. There are differences and some people should not buy without asking. Advice from a doctor or registered dietitian.
According to a 2013 Mintel report, 65 percent of American adults believe gluten-free foods are healthier. But in reality, the demonization of gluten can be traced back to industrial bakeries that used higher levels of stronger gluten to produce hearty breads. In that case, the problem is highly processed bread.
“We often hear from people who say they have a hard time eating industrial dough products, but they can eat real sourdough bread,” says Chris Young of the Real Bread Campaign. “Those people are unlikely to get the same benefits from ‘saffo’, which is sourdough in name and made using baker’s yeast and additives.”
Increase in unhealthy unhealthy foods
Whether fat-free or gluten-free, research has shown that the health implications for fat-free foods are unwarranted. A 2018 study found that consumption of gluten-free products can increase heavy metal intake due to higher consumption of rice flour, which absorbs metals from water before harvest.
“Just because a food doesn’t contain lactose or gluten doesn’t mean it’s a healthy option,” Tew points out. It is important to recognize that. [manufacturers have] Things like gluten and lactose have had to be removed and replaced, and often that can mean these foods are more highly processed. ”
Emulsifiers, preservatives, gums, and thickeners may be added to improve consistency, but these can have negative health effects. So, no matter what social media says, unless you want free food, it’s actually better to choose the regular version.
“I think there’s always clever marketing going on when it comes to food. It doesn’t need to be sold and it’s more expensive for people to buy it,” Tew says. “Working with a nutrition expert to find out what you actually need to buy can actually save you money.”
How to test for allergies and intolerances
The number of people suffering from food allergies has increased over the past 20 years, with around 7% of children in the UK now affected. The increase in allergies and food sensitivities is thought to be environmental and related to the Western lifestyle.
When you have a food allergy, your immune system mistakes harmless food proteins as dangerous. Allergic reactions can range from rash and itching to anaphylaxis, and can be fatal if untreated.
Food sensitivities and intolerances, on the other hand, are much more common but not life-threatening. Digestive problems caused by an inability to break down substances found in certain foods, such as lactose intolerance after eating dairy products.
In her clinic, Tew has seen patients who are unnecessarily consuming gluten and lactose. Many cases of lactose intolerance are self-diagnosed, and scientists suspect that cases are often confused with cow’s milk allergy. The way to tell is that if you experience symptoms when you eat hard cheeses that are low in lactose, you’re likely allergic to cow’s milk.
The gold standard for testing for celiac disease and allergies is a blood test. “Even if you think you may have another type of food intolerance, blood tests often won’t detect it. Remove the food from your diet for a few weeks, observe the effects, and then reintroduce the food. We will see if the symptoms change,” Tew explains. Avoid food intolerance tests purchased online, Tew says. This does not test for the correct antibodies. It is better to work with a registered dietitian or nutritionist.
Breaking away from free-from
In addition to the misconception that unused foods are better for you, there is also the misconception that the unused section is the only place people who suffer from food sensitivities can shop at the supermarket.
As a result, food costs are often high. A report published by the Food Standards Agency in 2022 found that adults with food allergies, intolerances or celiac disease already spend up to 27 per cent more on food than adults without food sensitivities. It has been estimated. Fortunately, you can save some money by thinking outside the aisle and purchasing gluten-free grains like quinoa, buckwheat, and cornmeal, as well as options like wild rice, basmati rice, and lentil-based pasta. can do.
It’s worth remembering that there are some “accidental” gluten-free and milk-free foods. “It’s always worth checking the labels of foods that aren’t in the ‘free from’ section,” says McManoman. Tew agrees. “Items in the free-from section often have increased prices, but wheat- and gluten-free quinoa is sold at lower prices in other aisles.”
“Ask yourself, ‘What can I make at home?'” advises Tew. I don’t buy rice flour at the supermarket, I buy it cheaply at a local Indian store. “Mix together different flours, such as buckwheat flour and tapioca.”
If you’re avoiding milk and cheese, it’s helpful to know which plant-based milks are fortified. Tew also says lactose-free cheeses aren’t the best option because they’re often based on coconut oil, which is high in saturated fat and doesn’t taste good. “Regular cheddar cheese is low in lactose anyway, if consumed in the right amounts. In fact, feta, mozzarella, brie, camembert, Edam, and goat cheese are all low in lactose.” says Tew.
