Gluten-free diets have become increasingly popular in recent years, with more and more people opting to avoid gluten for medical reasons or simply as a lifestyle choice. For those with celiac disease or gluten sensitivity, adhering to a strict gluten-free diet is essential to managing symptoms and avoiding complications. Even for those without gluten-related medical issues, some choose to go gluten-free in an effort to generally feel better or lose weight. Whatever the reason, finding tasty gluten-free foods that don’t require significant substitutions can make following the diet much easier.
Cascadian Farm offers a line of yogurts that are marketed as “gluten-free,” including their Blueberry Vanilla flavor. But can you trust that this yogurt is really free of gluten? What exactly does “gluten-free” mean on a food label? And how is cross-contamination risk assessed? Keep reading for a detailed look at whether Cascadian Farm’s Blueberry Vanilla yogurt is a safe bet for the gluten-sensitive.
What is Gluten?
Before delving into whether a specific product contains gluten, it’s important to understand what gluten actually is. Gluten is a general name for the protein found in grains like wheat, barley, and rye. It acts as a “glue” that helps foods maintain their shape and texture. Gluten provides the elasticity and chewiness we associate with breads and other baked goods made from these grains.
People with celiac disease or non-celiac gluten sensitivity experience inflammation and damage to the small intestine when they eat gluten. The immune system identifies gluten as a threat and mounts an attack against it. This damages the intestinal villi – the small, finger-like protrusions that line the intestine and allow for nutrient absorption. When the villi become damaged, nutrients cannot be properly absorbed.
Those with celiac disease must adhere to a 100% gluten-free diet to avoid symptoms like diarrhea, bloating, abdominal pain, malnutrition, and other complications. People with non-celiac gluten sensitivity may be able to tolerate small amounts of gluten, but they’ll still experience uncomfortable digestive and extra-intestinal symptoms if they eat too much.
So for people who need to or want to avoid gluten for health reasons, identifying gluten-free foods is a top priority. Let’s take a closer look at what qualifies a food as “gluten-free.”
FDA Gluten-Free Labeling Rules
The U.S. Food and Drug Administration (FDA) established a firm definition and labeling guidelines for foods seeking a “gluten-free” claim in 2013. For a food to be labeled gluten-free, it must meet these requirements:
1. No ingredients that contain gluten
A gluten-free food cannot contain any type of wheat, rye, barley or crossbreeds of these grains. That includes obvious forms like wheat flour as well as less obvious wheat-based ingredients like malt vinegar, malt flavoring, and malt extract.
2. No detectable gluten
The food must contain less than 20 parts per million (ppm) of gluten. This is the lowest level that can be consistently detected in foods using scientifically validated testing methods. Essentially, 20 ppm or less is considered negligible and very unlikely to cause issues even for those highly sensitive.
3. No cross-contact with gluten-containing grains
Even if a food doesn’t directly contain wheat, barley, rye or their derivatives, it could still pick up traces of gluten during processing and manufacturing if it comes into contact with gluten-containing foods. This is called cross-contact.
Food seeking a gluten-free claim must be processed in such a way that the risk of cross-contact is very minimal. This requires careful protocols like dedicated gluten-free manufacturing facilities, thorough cleaning procedures, and gluten-free verification processes.
4. Quality control measures
Companies labeling food as gluten-free need to have robust quality control measures in place to ensure their gluten-free claims remain valid. This includes careful supplier reviews, product testing, facility audits, and other verification procedures.
If a food meets all of these FDA requirements, it can be labeled and marketed as gluten-free. The manufacturer must adhere to these parameters on an ongoing basis to maintain use of the claim.
Is Cascadian Farm Yogurt Really Gluten-Free?
Now that we understand the criteria needed for an FDA gluten-free label claim, let’s examine Cascadian Farm’s Blueberry Vanilla yogurt specifically and evaluate if it adheres to these regulations.
Cascadian Farm is one of the brands manufactured by General Mills, a large food corporation with many facilities and shared equipment across the country. Two key factors come into play when assessing the validity of their gluten-free claims:
1. Formulation
According to the Cascadian Farm yogurt product details shared online, the ingredients in the Blueberry Vanilla flavor are: cultured pasteurized milk, sugar, blueberries, water, fruit pectin, natural flavor, and steviol glycosides (a stevia derived sweetener).
None of these ingredients contain gluten, aligning with the FDA’s rules. The milk and milk compounds would not be sourced from grains. The sugars are likely beet or cane-based. The fruits, flavorings and stabilizers used do not come from glutenous grains. So Cascadian Farm passes the formulation assessment.
2. Risk of Cross-Contact
Even if the ingredients themselves are gluten-free, the Cascadian Farm yogurt could still pick up gluten during processing in a shared facility. General Mills states on their FAQ pages that select Cascadian Farm yogurts are produced in a dedicated gluten-free facility, while other flavors are made in a facility that also processes gluten-containing foods.
General Mills details that they adhere to stringent cleaning and testing protocols in their gluten-sensitive facilities to avoid cross-contact. This includes:
- Thorough sanitation procedures between production runs
- Ongoing testing of food surfaces and the manufacturing environment
- Equipment designed to minimize contamination risks
They state that products made in shared facilities repeatedly test below 5 ppm of gluten. While General Mills doesn’t call out the Blueberry Vanilla flavor specifically, they seem to follow precautions aligned with FDA regulations for any yogurt produced in a gluten-sensitive environment.
Verdict: Cascadian Farm Blueberry Vanilla Yogurt is Likely Safe
Based on an evaluation of the formulation and processing procedures, Cascadian Farm’s Blueberry Vanilla yogurt is very likely to meet FDA regulations for gluten-free labeling. The ingredients themselves do not contain gluten, aligning with the formulation requirements. And General Mills seems to adhere to quality control procedures that minimize the risk of cross-contact, even in shared facilities.
Of course, those with celiac disease or extreme gluten sensitivity should always take an extra level of precaution when selecting packaged foods labeled gluten-free, especially those made by large manufacturers with mixed facilities. Checking for independent gluten-free certification (e.g. GFCO) can provide further validation. And consumers should check for any formula or manufacturing changes that could impact gluten levels over time. But overall, Cascadian Farm’s Blueberry Vanilla yogurt appears to be a safe and tasty gluten-free option.
Other Considerations for Gluten-Free Diets
Eliminating obvious glutenous ingredients like wheat, barley, and rye is the foundation of any gluten-free diet. But there are a few other considerations to keep in mind:
Avoid Oats
Oats themselves do not contain gluten, but they are often cross-contaminated with wheat and barley during growing and processing. Unless the oats are guaranteed gluten-free, it’s best to steer clear. Opt for certified gluten-free oats if you wish to include oatmeal or other oat products in your diet.
Check Labels for Wheat Derivatives
As mentioned earlier, wheat can show up in unexpected forms like malt extract, malt vinegar, malt flavoring, soy sauce, modified food starch, and more. Get in the habit of double-checking labels and watch out for these “hidden” wheat ingredients.
Beware of Cross-Contamination
Cross-contact with gluten can occur not just in food manufacturing, but at restaurants and even in the home kitchen. Consider the risk of contamination from shared toasters, fryers, grills and prep surfaces when eating out. At home, keep glutenous and gluten-free foods separate during prep and thoroughly clean surfaces, cookware and appliances after preparing gluten items.
Look for Gluten-Free Certification
In addition to FDA labeling rules, some products voluntarily undergo independent gluten-free certification (e.g. GFCO, Gluten Intolerance Group). This provides added assurance that the item has been rigorously tested and audited. Seek out certified gluten-free foods when possible.
Communicate with Friends/Family
Make sure those close to you understand your need to be strictly gluten-free. Communicate openly about your diet so they can make accommodations and help avoid inadvertent exposures, especially in social eating situations.
Sample Gluten-Free Meal Plan
Following is a simple one-day gluten-free meal plan:
| Meal | Foods |
|---|---|
| Breakfast | Gluten-free oatmeal made with certified gluten-free oats, blueberries, walnuts, cinnamon, and unsweetened almond milk. Scrambled eggs. Coffee. |
| Lunch | Tuna salad made with canned tuna, light mayo, celery, red onion, parsley, lemon juice, and pepper served on gluten-free bread. Carrot sticks. Fruit salad. |
| Dinner | Grilled salmon, roasted red potatoes, and steamed broccoli. Salad with mixed greens, cucumbers, bell peppers, chickpeas, and balsamic vinaigrette. |
| Snacks | Apple slices with peanut butter. Cascadian Farm Blueberry Vanilla yogurt. Gluten-free rice crackers with cheese. |
This meal plan excludes all glutenous grains/flours and instead relies on naturally gluten-free foods like produce, dairy, eggs, fish, nuts and rice. By combining fresh whole foods with verified packaged gluten-free items like the yogurt, it’s possible to follow a delicious and satisfying gluten-free diet.
Conclusion
In summary, an evaluation of both the formulation and manufacturing practices indicates Cascadian Farm’s Blueberry Vanilla yogurt is highly likely to meet FDA regulations for gluten-free labeling. While those with celiac disease or gluten sensitivity should always exercise caution, this yogurt is a likely safe and nutritious addition to a gluten-free diet. Combined with other naturally gluten-free foods and verifiably gluten-free packaged items, it’s entirely possible to follow a tasty, healthy and satisfying gluten-free meal plan.
