Evidence-Based Food Answers

Couscous pearls are steamed and rolled wheat granules. They behave like pasta and retain the same gluten proteins found in durum semolina, making them unsafe for anyone with celiac disease or medically diagnosed gluten sensitivity.

Corn is a gluten-free grain, and industrial wet milling removes protein, leaving almost pure starch. Problems arise when cornstarch is produced on lines that also handle wheat flour or when it is blended into gravy mixes, powdered sugar, or soup bases.

Fresh blocks, wedges, and logs are little more than milk plus cultures, so they are safe for gluten-free diets. The risk creeps in with pre-shredded cheese coated in anti-caking starch, processed cheese slices that use wheat-based thickeners, and cheese spreads bulked up with malt vinegar or barley flavorings.

Classic Jet-Puffed-style marshmallows start with corn syrup, sugar, gelatin, and starch, which are gluten free when sourced from corn. Specialty brands occasionally dust marshmallows with wheat starch to prevent sticking, and colorful mini marshmallows can rely on barley malt flavoring. Clean-label brands remove those risks and also skip the artificial dyes that often ride with marshmallow treats.

Nacho Cheese, Cool Ranch, Spicy Sweet Chili, and most limited flavors contain wheat flour or are produced on lines shared with gluten-containing snacks. Frito-Lay only lists a handful of gluten-free certified flavors each year, so unless you see Doritos on the official GF list, assume they are off limits.

If the ingredient panel lists oil, eggs, vinegar, salt, and seasonings, mayo is gluten free. Issues only show up when a brand adds malt vinegar, soy sauce, or flavor packets, or when a manufacturer shares lines with breaded products. Certified gluten-free mayo exists if you want extra assurance.

Butter’s ingredient list is simply cream (and sometimes salt). Spreadable butters that mix in canola oil or flavorings are still gluten free most of the time, but flavored garlic breads or honey butter served at restaurants can pick up gluten. Unflavored sticks, cultured butter, and ghee are the safest bets.

Refrigerated bricks and tubs of plain cream cheese are gluten free because they contain dairy, salt, and stabilizers like carrageenan. Issues pop up with flavored versions that add cookie crumbs or savory spice mixes. Always check seasonal flavors and pre-filled bagels.

Most tortilla chips use corn masa, oil, and salt, which are gluten free. Wheat flour tortilla chips and multigrain chips obviously contain gluten, and flavored chips (queso, ranch) sometimes mix in wheat-based seasonings. Restaurant-style chips can be cross-contaminated if fried with breaded foods.

Unflavored sour cream lists cultured cream and maybe enzymes. Gluten sneaks in when manufacturers add modified food starch, maltodextrin, or gravy-style thickeners to reduced-fat or flavored dips. Always read labels for taco-seasoned tubs or French onion dips.

Kraft’s Jell-O gelatin mixes are labeled gluten free, as are most store brands. Problems arise with layered desserts that add cookie crumbs or malt-based sprinkles. Artificial dyes are also common, so those avoiding Red 40 should choose natural colors or fruit-based gels.

Uncured or minimally processed bacon is naturally gluten free. Specialty bacon that touts maple glaze, bourbon, or smokehouse rubs can add malt extract or soy sauce. Also beware of pre-cooked bacon strips seasoned in factories that make breaded meats.

Firm, extra-firm, and silken tofu sold in water-packed tubs is gluten free. Pre-marinated tofu, baked tofu bites, or restaurant tofu can include soy sauce (which often contains wheat) or be cooked on shared griddles. Always read the ingredient list for marinades and sauces.

At home, frozen fries from clean brands are gluten free. Dining out is more complicated: fries may share oil with chicken nuggets or onion rings. Some seasoned fries include wheat flour for crunch, and fast-food fries can contain beef flavoring with hydrolyzed wheat.

Most supermarket hummus tubs are gluten free. Issues arise when manufacturers mix in pretzel bits, baklava crumbles, or malt vinegar. Buffets and deli bars are also risky because pita crumbs fall into shared containers.

The emulsion is made from egg yolks, oil, acid, and salt. Those ingredients keep mayo dairy free, but not vegan. Only aioli’s served with crème fraîche or sour cream-based sandwich spreads contain dairy.

Whipped topping may look like non-dairy creamer, but the original recipe contains milk derivatives. Look for coco-based toppings if you want dairy free.

Anyone with lactose intolerance or milk protein allergies should skip traditional sour cream and swap in plant-based dips.

People with lactose intolerance usually tolerate ghee because the milk sugar and proteins are skimmed off. Those with dairy allergies or vegans still need plant-based fats.

Natural peanut butter is a safe spread for dairy-free diets. Watch for chocolate peanut butter, peanut butter cups, or protein powders that add whey.

If you are lactose intolerant or vegan, skip traditional cream cheese and use plant-based spreads or hummus instead.

The signature probiotics live in milk, so Activia is not dairy free. Switch to almond or coconut yogurts if you avoid milk.

Extra-virgin olive oil is mechanically pressed from the flesh and pit of olives. It is rich in monounsaturated fat and antioxidants. Seed oils are typically solvent extracted or refined using high heat, which raises oxidation potential.

Modern canola oil is bred for low erucic acid and must meet EU purity standards. Europe also requires transparent labeling when rapeseed oil is refined or genetically modified, which leads to different packaging than in the U.S.

If oatmeal contains only oats (and maybe salt), it is a whole food. Instant oats with syrups, colors, artificial flavors, or gums fall into the ultra-processed bucket.

Gums, modified starch, artificial flavors, and high sugar levels move Activia beyond minimally processed yogurt. Choose cleaner yogurts when you want lower NOVA scores.

Commercial granola uses brown rice syrup, cane sugar, seed oils, and flavors. Look for organic granola sweetened with maple syrup and baked with coconut or olive oil instead.

Look for kombucha brewed with tea, sugar, and SCOBY, then flavored with fruit. If it contains juice concentrates, stabilizers, or zero-calorie sweeteners, it heads toward NOVA 4.

If you avoid animal-tested dyes or bone char-filtered sugar, Skittles may fall outside your vegan comfort zone. Choose dye-free candy for a whole-food vibe.

International formulas sometimes add gelatin, but the U.S. recipe is plant based. If you avoid artificial colors, pick dye-free candy or fruit-based treats.