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In Australia, gluten can be found in prepared and commercial products, and all packaged food must declare if an ingredient is derived from a gluten-containing cereal. Gluten-free alternatives are available for a variety of products, including cheese. Beemster Cheese, for example, is a gluten-free Dutch cheese available in Australia.
Is Cheese Gluten-Free in Australia?
| Characteristics | Values |
|---|---|
| Gluten-Free Cheese Availability | Yes, gluten-free cheese is available in Australia, for example, Beemster Cheese |
| Gluten-Free Definition | Australia defines 'gluten-free' as containing no detectable gluten |
| Gluten-Free Food Labelling | All packaged food must declare if an ingredient is derived from a gluten-containing cereal |
| Gluten-Free Alternatives | Sauces can be thickened with xanthan gum or gluten-free cornflour |
| Gluten-Free Diet Suitability | The gluten-free diet can be nutritionally adequate but may be low in dietary fibre |
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What You'll Learn
Gluten-free cheese options in Australia
Cheese is often a staple in many diets, but for those with gluten intolerance or sensitivity, finding gluten-free options can be challenging. Here are some gluten-free cheese options available in Australia to help you adhere to your dietary restrictions without compromising on taste and indulgence.
Beemster Cheese
Beemster Premium Dutch Cheese, a traditional Gouda from Holland, is a rich and flavourful gluten-free option. The cheese is produced by a cooperative of small family farmers and master cheesemakers in the famous Dutch polder, 'the Beemster', a UNESCO World Heritage site. The unique mineral-rich soil of the region gives Beemster cheese its characteristic taste. Beemster cheese is lactose-free as it is aged for over four months, and the curds are washed multiple times during cheesemaking, removing any lactose.
Vegan Cheese Options
For those who are vegan and gluten-free, there are several options available in Australia. Dairy Free Down Under offers a wide range of vegan cheeses, including dairy-free mozzarella, cheddar, and cream cheese. These can be found at selected Coles Local stores across Queensland, New South Wales, and Victoria. Additionally, Vegan Perfection offers innovative products like GreenVie "Vegaloumi", a Mediterranean-inspired vegan haloumi with a buttery texture.
Other Options
There are also other gluten-free cheese alternatives available in Australia, such as cashew cream cheeses, cashew parmesan, and plant-based cheddar. These can be found at various local grocery stores, catering to specific dietary needs and preferences.
Remember to always check ingredient lists and allergen information when purchasing cheese or any other food product to ensure it aligns with your dietary requirements.
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Understanding gluten intolerance and celiac disease
Gluten intolerance and celiac disease are different conditions, but they are often confused and there is inconsistency in the use of terminology. Celiac disease is an autoimmune disorder, which means that the body has an immune response to gluten, treating it as if it were a virus. This causes inflammation and damage to the digestive tract. Celiac disease is caused by an abnormal gene, and people with the disease have high levels of certain antibodies in their blood, which fight gluten. It is estimated that celiac disease affects about 1% of the US population, and 6% of the population carries the gene for the disease.
Gluten intolerance, or non-celiac gluten sensitivity (NCGS), is a sensitivity to gluten, which can cause symptoms similar to those of celiac disease. However, people with gluten intolerance do not have the abnormal gene or antibodies in their blood that are present in celiac disease. It is estimated that gluten intolerance affects about 6% of the US population, making it more common than celiac disease. The exact causes of gluten intolerance are not well understood, but research suggests that it may be caused by the body's inability to absorb certain carbohydrates, or by wheat affecting the lining of the digestive tract.
Both celiac disease and gluten intolerance can be treated by following a gluten-free diet, as gluten is a protein found in certain grains, including wheat, rye, and barley. However, it is important to note that gluten-free diets can be difficult to maintain and may be unhealthy if not carefully managed. Gluten-free diets can alter the gut microbiome, as many gluten-free foods contain more ultra-processed grains. Additionally, gluten-free products can be higher in refined carbohydrates and sugars, so it is important to work with a healthcare provider and dietitian to develop a treatment plan.
Diagnosing gluten intolerance can be challenging, as there is no specific test for the condition. Healthcare providers may first test for celiac disease and wheat allergies, and if those are ruled out, they may recommend a gluten-free diet to see if symptoms improve. If symptoms improve on a gluten-free diet, the person likely has gluten intolerance.
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Reading food labels to identify gluten
In Australia, cheese is generally considered gluten-free. However, it is always important to read food labels to identify gluten and ensure food safety, especially for those with gluten intolerance or celiac disease. Here are some detailed instructions on how to read food labels to identify gluten:
First, look for products with a third-party certification, such as the Gluten-Free Certification Organization (GFCO) mark. This certification indicates that the product has undergone a rigorous process to ensure it is gluten-free. The GFCO standard is stricter than the U.S. Food and Drug Administration's (FDA) threshold, which allows for less than 20 parts per million (ppm) of gluten.
If a product is not certified gluten-free, carefully read the ingredient list. Avoid products that contain wheat, including spelt, emmer, farro, and durum. Also, be cautious with oats—unless they are specifically labelled "gluten-free," they may contain gluten. Wheat derivatives, such as "modified food starch," must indicate wheat as the source, according to FALCPA regulations.
Additionally, remember that "wheat-free" does not necessarily mean "gluten-free." Check the allergen listing, which may include common allergens like wheat, soy, egg, nuts, and milk. However, a lack of allergen labeling does not confirm the absence of gluten. Barley and rye are not among the top allergens, so they may be hidden sources of gluten in a product.
Finally, if a product is not labelled "gluten-free," thoroughly read the ingredients label. Some foods are naturally gluten-free, such as bottled spring water, fruits, vegetables, eggs, and tomatoes, but they may not always carry a "gluten-free" label. Conversely, just because a product claims to be gluten-free doesn't mean it is entirely safe. If you have celiac disease or gluten intolerance, it is crucial to be vigilant about checking ingredients and speaking with a medical professional about your specific dietary needs.
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Nutritional supplements and gluten-free compliance
In Australia, gluten-free nutritional supplements are available to cater to specific dietary needs. These supplements are designed to provide additional support for individuals with gluten intolerance or coeliac disease, ensuring they obtain the necessary nutrients while maintaining a gluten-free diet.
Gluten-free diets are often associated with potential deficiencies in certain micronutrients. For instance, gluten-free products are typically lower in magnesium and folic acid. Cereal products without gluten also tend to have reduced levels of thiamin, riboflavin, and niacin compared to their gluten-containing counterparts. As a result, individuals adhering to a gluten-free diet may require nutritional supplements to compensate for these deficiencies.
Various gluten-free supplements are available in Australia to address specific dietary requirements. For example, Fibractase Forte assists individuals with fructan and/or galactan (GOS) intolerance by providing the enzyme Alpha Galactosidase. Similarly, Fructase, a supplement for those with fructose intolerance, contains the enzyme Xylose Isomerase, aiding in the digestion of fructose. Lactose intolerance can be managed with supplements containing the enzyme lactase, enabling the consumption of lactose-containing meals or drinks.
It is important to note that the onus is on food service businesses in Australia to comply with the Food Standards Code (FSC) requirements for gluten-free offerings. While there are no regular checks for FSC compliance, restaurants, cafes, and fast food outlets must ensure that their gluten-free meals meet the same standards as packaged food products. To achieve this, they use separate utensils, cooking equipment, and storage practices for gluten-free items.
Additionally, Coeliac Australia (CA) provides a rigorous endorsement program for products that comply with the FSC. CA also offers resources and a gluten-free accreditation program to assist food businesses in catering to gluten-sensitive customers. This includes providing information on how to be 100% gluten-free and recommending GluteGuard, a supplement that may help prevent the symptoms of accidental gluten intake when eating out.
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Gluten-free alternatives for sauces and thickeners
Gluten-containing thickeners, such as plain flour, are off-limits for those with celiac disease, gluten intolerance, or wheat allergies. Fortunately, there are many gluten-free alternatives that can be used to thicken sauces, stews, and gravies. Here are some gluten-free thickeners that you can use:
Cornstarch
Cornstarch, also known as cornflour, is a great choice for thickening dairy-based sauces, gravies, and puddings. It should be noted that cornstarch does not stand up to freezing or prolonged cooking, and it loses its thickening abilities when mixed with acidic liquids. It also does not mix well with ingredients that are acidic, such as sour cream or wine. Therefore, it is important to mix cornstarch with cold water first before adding it to the sauce or gravy.
Arrowroot Starch
Arrowroot powder is a great alternative to cornstarch as it has a more neutral flavor, thickens at a lower temperature, and stands up to freezing. It is also a good thickener for non-dairy-based sauces. However, arrowroot powder is usually pricier than cornstarch and is not suitable for dairy-based sauces. When cooking with arrowroot, make sure you don't overheat it, as it will lose its thickening properties. Sauces made with arrowroot should be cooked on low heat and taken off the heat promptly.
Potato Starch
Potato starch is another almost tasteless alternative that is readily available in supermarkets. It is a great thickener for soups, stews, and sauces. Potato starch makes spongy and light baked goods because it absorbs moisture well. However, it is important not to confuse potato starch with potato flour. Additionally, potato starch should not be used in recipes that require boiling as it will thin out the sauce.
Tapioca Starch
Tapioca starch, also known as tapioca flour, is made from the dried root of the cassava plant. It is a fine-ground powder that is a quick and effective thickener for sauces, although it may leave small gelatinous blobs in your sauce. It remains stable when frozen and works well for correcting a sauce just before serving.
Gluten-Free Flour Mix
There are various gluten-free flour options available that can be used as thickeners, such as brown rice flour, buckwheat flour, amaranth flour, and sorghum flour. These flours can be mixed with tapioca flour and xanthan gum to improve their thickening properties.
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Frequently asked questions
Gluten is the name for proteins found in wheat, rye, barley, oats, spelt, and triticale.
Yes, cheese is gluten-free. Beemster Cheese, a traditional Dutch Gouda, is a gluten-free cheese available in Australia.
All packaged food in Australia must declare if an ingredient is derived from a gluten-containing cereal. Look out for advisory statements such as "may contain gluten" or "manufactured on the same line as products containing gluten."
Yes, you can use gluten-free products such as xanthan gum or gluten-free cornflour.
Fresh meat, fruit, and vegetables are naturally gluten-free.
