Ask Dr. Etingin: Corn and Gluten; Fat-Soluble and Water-Soluble
Q. I have celiac disease, so I’m always searching for products that don’t contain gluten. Are corn tortillas gluten-free?
A. The short answer is “yes,” but there are a couple of caveats. They have to do with the actual ingredients in the tortillas and where the tortillas are made.
First, corn contains no gluten. Gluten is a protein found in all varieties of wheat, barley, and rye that helps hold food together, almost like an edible glue. But gluten is found in more than the obvious products, such as breads, baked goods, cereals, and pasta. Wheat, rye, and barley also find their way into soups, salad dressings, condiments (soy sauce and malt vinegar), beer, and cooking ingredients, such as brewer’s yeast and malt extract. Even some medications, cosmetics, and dietary supplements contain gluten.
Tortillas and other products made primarily of corn probably are free of gluten, but you should read the entire ingredients list just to be sure. Also, it’s important to look at the label for information about where the tortillas are processed. They may be made in a facility that also processes wheat or other grains containing gluten, and there may be a note to that effect on the packaging.
Also, the U.S. Food and Drug Administration’s rule regarding the use of the term “gluten-free” on a food label states that the food must contain less than 20 parts per million of this protein. This isn’t a concern for most people with celiac disease, but if you’re especially sensitive to gluten, even trace amounts may be a problem.
Q. I see vitamins referred to as “fat-soluble” and “water-soluble.” What do these terms mean?
A. Fat-soluble vitamins must be dissolved in fat before they can be absorbed into the bloodstream and used by your body. When you have an excess amount of a particular fat-soluble vitamin, it gets stored in your liver. These are vitamins you don’t necessarily need to get from your diet every day, as long as your regular diet contains foods with these vitamins throughout the week. Fat-soluble vitamins include vitamins A, D, E, and K.
Water-soluble vitamins, which include B-complex and C vitamins, dissolve in water and are not stored by your body. Excess amounts of these vitamins are eliminated in urine. Because of that, you should consume foods with these vitamins every day if possible.
To help preserve the vitamin content in food, be sure to refrigerate fresh produce and keep dairy products and grains away from bright light.
There is much debate in the medical community about the value of vitamin supplements, especially multivitamins. In general, if your dietary pattern contains plenty of fruits, vegetables, and other vitamin-rich foods, you may not need supplements. If your diet is lacking in certain nutrients, then supplementation may be helpful. Talking with your doctor and a dietitian may help you determine if you need supplements or whether your diet can be adjusted to make sure you’re getting all of the essential nutrients your body needs.
-Orli R. Etingin, M.D., Editor-in-Chief
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