Food Diary 101

Sometimes food allergies present themselves in less-than-clear ways. Not everyone experiences immediate, life-threatening reactions. Some individuals experience swelling of the throat, an itchy mouth, redness around the mouth, or trouble breathing. When that happens, it tends to be almost instantly after consuming the allergen trigger, making the allergen almost obvious.

However, for individuals who experience headaches, eczema, or hives, those symptoms may not appear right away. In fact, some food allergies will not appear in a reaction until up to two days after consuming the food.  

Food allergy testing is recommended, but the recommendation comes with also using a food diary. Why? Allergy testing is not 100% reliable. There are false positives, as well as false negatives. Some doctors claim skin testing is more reliable, others claim blood testing is the way to go.

What can you do? You can do both. Follow your doctor’s advice to get the appropriate testing, but start using a food diary right away.

Food Diary Step #1 – Journal for Analysis


The trick with using a food diary, is to use it as though someone else will be reading and interpreting the results. When you need to look back at entries that are two months old, your details will not only be helpful, they’ll be crucial. If you note you had a veggie sandwich with water for lunch, that raises more questions than it provides answers. Which veggies? Which bread, what brand? What condiments were consumed? Start thinking like a detective.

Food Diary Step #2 – Consume Fewer Ingredients


In my pre-allergy days, I would say I likely consumed more than 200 ingredients in any given day – easily. That number sounds shocking, until you start reading labels.

Here is an example of a typical lunch for me, in my pre-allergy days:
  • MorningStar Farms Mushroom Lover’s Burger
  • On Nature’s Own Honey Wheat Bread
  • with Provolone Cheese
  • with Mustard
  • with water to drink
Sounds simple, right? Let’s take a peak at the ingredients…

MorningStar Farms Mushroom Lover’s Burger Ingredients: MorningStar Farms Mushroom Lovers

TEXTURED VEGETABLE PROTEIN (SOY PROTEIN CONCENTRATE, WHEAT GLUTEN, WATER FOR HYDRATION), BUTTON MUSHROOMS, ONION, PORTABELLA MUSHROOMS, CORN OIL, EGG WHITES, SWEET RED PEPPER, GARLIC PUREE (GARLIC, WATER, NATURAL FLAVOR, CITRIC ACID), CONTAINS TWO PERCENT OR LESS OF BALSAMIC VINEGAR, SPICES, SOY PROTEIN ISOLATE, MODIFIED TAPIOCA STARCH, METHYLCELLULOSE, SALT, MALTODEXTRIN, MUSHROOM POWDER, HYDROLYZED VEGETABLE PROTEIN (CORN GLUTEN, SOY PROTEIN, WHEAT GLUTEN), CARAMEL COLOR, DRIED YEAST, NATURAL FLAVORS FROM NON-MEAT SOURCES, MODIFIED CORN STARCH, CORN SYRUP SOLIDS, DISODIUM INOSINATE, DISODIUM GUANYLATE, NONFAT DRY MILK, GUM ARABIC, CITRIC ACID.

Nature’s Own Honey Wheat Bread Ingredients:
Nature's Own Honey Wheat
UNBLEACHED ENRICHED FLOUR (WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), WATER, HONEY, SUGAR, WHOLE WHEAT FLOUR, RYE FLOUR, WHEAT BRAN, YEAST, CONTAINS 2% OR LESS OF EACH OF THE FOLLOWING: WHEAT GLUTEN, SALT, SOYBEAN OIL, VINEGAR, CULTURED WHEAT FLOUR, DOUGH CONDITIONERS (CONTAINS ONE OR MORE OF THE FOLLOWING: SODIUM STEAROYL LACTYLATE, CALCIUM STEAROYL-2-LACTYLATE, MONOGLYCERIDES AND/OR DIGLYCERIDES, CALCIUM PEROXIDE, CALCIUM IODATE, DATEM, ETHOXYLATED MONO- AND DIGLYCERIDES, AZODICARBONAMIDE), YEAST FOOD (AMMONIUM SULFATE) , MONOCALCIUM PHOSPHATE, CALCIUM SULFATE, ENZYMES, SOY FLOUR, SOY LECITHIN.

I could go on with the cheese and the mustard ingredients from this example, but I think I made my point (hint: there is more in cheese than just “cheese”). Add in two more meals, side dishes, and what do you have? You have a nightmare! Eating organic is not just a fad, it can also dramatically reduce the number of ingredients you consume.

Food Diary Step #3 – Track Your Symptoms


Along with noting what you eat, you need to note how you feel. That can be tough if you have vague feelings of being unwell, but you can simplify this by even noting days you feel okay, better than okay, or less than okay. Time will help you sort out the details, but you DO need those details! Of course, if you have more specific things that occur such as hives, if you can note the time you began to react, that will be very helpful information.

Where and how you create your food diary is up to you. I would recommend that if you use pen and paper, you later input the information into a computerized format. It’s too difficult to search through paper, but on the computer you can use “find” functions to look for specific items. I tried many different food allergy tracking tools, but I ended up using an application called HandBase for the iPhone ($9.99). Once a week I then exported the database to Microsoft Excel so I could view, analyze, and theorize. It wasn’t a perfect solution but it worked for me.

What about you? Do you have Food Dairy tips to share?

Waiter, There’s Corn in my Tea!

Living Corn-Free takes a tremendous amount of label reading, research, and diligence. But it’s when allergen information is NOT labeled that it becomes disconcerting, as well as dangerous.

Corn in Tea

I was amazed to learn recently that the seemingly innocent term “biodegradable packaging” can be a sign that an allergen is involved.

I now know that “biodegradable packaging” is a tip-off for what is most likely, corn.

Enter today’s example: Mighty Leaf Tea uses Biodegradable and Green Packaging.
Mighty Leaf Tea Awarded Best New Packaging at SCAA Show - April 11, 2006 (San Rafael, CA) — Mighty Leaf Tea continues to forge a new path in the specialty tea category as the Specialty Coffee Association of America awarded them “Best New Packaging” for their new biodegradable tea pouches. Made of polylactic corn that is GMO-free, the new silken biodegradable pouches show off the tea leaves even more than the original silken mesh pouches did. Once the tea pouch has been wet, it will begin its course of biodegrading, which takes about a year.
Corn in Tea - Take Two

Lucky me, I happen to have a box of Mighty Leaf Tea, Organic African Nectar in my kitchen. What does the box say about the use of corn? The box simply states, “15 individually cello-wrapped biodegradable pouches.” That’s it. Where is the mention of corn on the box?

Be an informed consumer. When you see the words biodegradable packaging, research the nature. You will find this term now in use (along with possible use of corn) in many of the following items:
  • Tea Bags
  • Coffee Filters
  • Disposable Plates
  • Disposable Utensils
  • Paper Cups (now, lined with corn!)

What can you do about this? For starters, you can avoid using disposable products when there is an alternative option. When drinking loose leaf tea, I use a Finum Brewing Basket, which reduces waste (the reason I purchased it) by avoiding the use of tea bags, and is made with stainless steel mesh and plastic. My husband and I each have one and highly recommend them. I am currently researching permanent coffee filters and will be replacing our use of paper filters there as well.

Do you know of other brands who openly state their use of corn? Please comment and let me know!

HFCS - Take the 6 Week "Free" Challenge!

Jessica David of Conveying Health and Wellness, has launched a campaign to increase awareness of High Fructose Corn Syrup found in food.

Whether you avoid HFCS by choice, or food allergy, the Facebook page Jessica created is an excellent way to discuss food challenges and label findings with others seeking out the same information.

Take the HFCS-FREE Challenge and be sure to check out all aspects of this Facebook page! There are active discussions, photo albums (“Buy This Not That”) and plenty of opportunities to help each other along the way. The photos include pictures of labels along with discussions about the ingredients found. In other words, it’s brilliant!

Avoid High Fructose Corn Syrup

 

The official challenge will run 6 weeks, April 19 – May 31, 2010, but this is a great resource that doesn’t expire – so feel free to join in any time!

Thank you Jessica for creating this fantastic resource!

Ingredients Derived From Corn - What to Avoid

When you first learn of having a Corn Allergy, it doesn't seem like it will be that difficult to manage. You know to avoid corn, corn syrup, and popcorn. It seems pretty simple actually.

As it turns out, there are a few hundred ingredients that fall under the classification is, or can be, derived from corn. This information is not to scare you, but to help you be an informed consumer, and hopefully help you avoid those pesky corn based ingredients.

Let’s review the usual suspects:
  • Ascorbic Acid (Vitamin C)
  • Baking Powder (corn starch)
  • Brown Sugar – look for use of Caramel color. Domino’s Brown sugar no longer uses Caramel color
  • Calcium Citrate - the calcium salt of citric acid. See Citrate below for details.
  • Caramel – coloring used in soft drinks, derived from corn “or cane sugar.” The “or” in Coca-Cola's explanation refers to a temporary change to make the ingredients Kosher for Passover. The rest of the year, it is from corn.
  • Cellulose, Vegetable, Powered, etc.
  • Citrate - can refer either to the conjugate base of citric acid, or to the esters of citric acid. An example of the former, a salt is trisodium citrate; an ester is triethyl citrate. Forms of Citrate include: Calcium Citrate, Magnesium Citrate, Potassium Citrate, Sodium Citrate, and more.
  • Citric Acid - the source sugar is corn steep liquor along with hydrolyzed corn starch
  • Corn
  • Corn Meal – items baked sitting on Corn Meal such as Bagels, Breads or Pizza, may not list Corn Meal as an ingredient
  • Corn Starch – in most over the counter medicines that come in a dry pill form. Yes, this includes Benedryl too. Watch for Corn Syrup in the liquid forms.
  • Corn Syrup
  • Decyl Glucoside - used in personal care products such as shampoo. It is produced by the reaction of glucose from corn starch with the fatty alcohol decanol which is derived from coconut.
  • Dextrin, Maltodextrin – thickening agents found in sauces (check those frozen veggies!) salad dressings, and ice cream
  • Dextrose (glucose) – corn sugar, found in cookies, ice cream, and paired with glucose in hospital IVs unless specified not to! Can also be used as a carrier with anesthetic shots such as Lidocaine and Novocaine! Dextrose is also injected into meat, lunch meats and deli cuts. Be weary of “honey baked” items, the sweet flavor may not be from honey.
  • Ethanol - made by fermenting sugars produced from corn starch.
  • Ferrous Gluconate - i.e. as found in canned olives, and comes from corn or potato acid.
  • Flavoring - Artificial or "Natural Flavors" - as defined by the FDA regulations of labeling of spices, flavorings, and colorings.
  • Golden Syrup - Sometimes recommended as an alternate to Corn Syrup, but it may contain Corn Syrup as well.
  • Honey - May contain corn syrup, as HFCS is sometimes fed to bees, resulting in corn in the honey produced.
  • Hydrolyzed Vegetable Protein (HVP)
  • Iodized SaltMorton’s FAQ explains why they add Dextrose (corn) to their salt.
  • Lactic Acid - Commercially, lactic acid can be made synthetically from chemicals or organically as a byproduct of corn fermentation.
  • Lauryl Glucoside - is a surfactant used in cosmetics. It is a glycoside produced from glucose and lauryl alcohol.
  • Magnesium Citrate - Magnesium salt of citric acid.
  • Magnesium Stearate
  • Malic Acid
  • Malt
  • Malt Flavoring
  • Maltitol - (also known as Maltisorb and Maltisweet) Commercially, maltitol is a disaccharide produced by Corn Products Specialty Ingredients (formerly SPI Polyols), Cargill, Roquette, and Towa, among other companies. Maltitol is made by hydrogenation of maltose obtained from starch.
  • Maltodextrin
  • Maltose
  • Mannitol - A naturally occurring alcohol that is often combined with corn derived sugars. Here is the link on USDA's website explaining this practice.
  • Methyl Gluceth - an emollient used in cosmetics manufactured from corn sugar and corn starch.
  • Modified Food Starch
  • Monosodium Glutamate (MSG) - The MSGMyth site explains MSG is made from corn.
  • Polydextrose - is synthesized from dextrose, and contains sorbitol and citric acid. It is a food ingredient classified as soluble fiber and is frequently used to increase the non-dietary fiber content of food, replace sugar, reduce calories and reduce fat content.  Note: Dextrose, Sorbitol, and Citric Acid are all on this list of ingredients derived from corn.
  • Polylactic Acid (PLA) - Plastic made from corn starch (U.S.) or sugarcane.
  • Polysorbates (i.e. Polysorbate 80) - Polysorbates are oily liquids derived from PEG-ylated sorbitan (a derivative of sorbitol) esterified with fatty acids.
  • Potassium Citrate - See Citrate above for details.
  • Powdered Sugar - contains corn starch
  • Saccharin – in powder form IS Sweet’N Low and therefore contains Dextrose.
  • Sodium Citrate - See Citrate above for details.
  • Sodium Erythorbate - is produced from sugars derived from sources such as beets, sugar cane and corn. It is a food additive used predominantly in meats, poultry, and soft drinks.
  • Sodium Starch Glycolate - is the sodium salt of a carboxymethyl ether of starch. It can be derived from any starch source (rice, corn, potatoes, etc).
  • Sorbitan - is a mixture of chemical compounds derived from the dehydration of sorbitol.
  • Sorbitan Monostearate - an ester of sorbitol and stearic acid. You will see this ingredient used in Yeast (and possibly other places as well).
  • Sorbitol – You will find Sorbitol in Sugar Free items such as candy, chewing gum, cosmetics, mouth wash, and toothpaste
  • Starch – often this is corn starch unless it specifies something else, like potato starch
  • Sucralose - Sucralose by itself may be corn free, though it is likely one best to avoid. Repackaged as the brand Splenda, it will contain dextrose and/or maltodextrin.
  • Sweet’N Low – contains Dextrose, and according to Sweet’N Low, ALL sugar substitutes in powder form contain Dextrose.
  • Tocopherol (Vitamin E)
  • Vanilla Extract – most brands will have corn syrup, though you can find organic brands that do not, though the alcohol may be corn-derived.
  • Vinegar, Distilled White - can be made from any sugar, but the most common method is to use corn that has been converted from starch into sugar.
  • Vitamins - Vitamin C (Ascorbic Acid) and Vitamin E (Tocopherols). Use caution with products that are "enriched" with added vitamins. The vitamins may be corn-derived, or corn-derivatives may be used in the binding (if solid) or suspension (if liquid) of the vitamin compound.
  • Xanthan Gum - a food additive that is used as a thickening agent. It is found in sauces, spices, and commonly in Gluten Free foods. Xanthan Gum is most often grown on corn, or corn sugars. If an item includes Xanthan Gum and states it is corn-free, call the manufacturing company and inquire as to the source of Xanthan Gum to be sure.
  • Xylitol - You will find Xylitol in Sugar Free items such as candy, chewing gum, cosmetics, mouth wash, and toothpaste
  • Zein – used in time-release medications, derived from Maize

This list is not all inclusive of ingredients to avoid. Tip offs can be the generic use of ingredients without specifying their nature, for example: “natural” flavor, vegetable (which vegetable?), starch (which starch?), syrup, and so on.

Update 6/16/10: This page now has it's own "Tiny URL" so you can easily pass it along, or remember how to find it. Here is the shortcut URL: http://go.livecornfree.com/list

Sources: Jenny Connors’ Corn Allergen List, Ephraim Vishniac’s list of Corn-derived ingredients to avoid, and Wikipedia

Corn Allergy: Where to Begin

If you suspect you may be allergic to corn, there are several things you can do right away to see if your changes make a difference.

  • Keep a Food Diary - Future posts will include food diary tips and tricks 
  • Include a Symptom Tracker in your Food Diary
  • Read Labels
  • Get Allergy Testing

Food Allergy testing is not 100% accurate, and in fact, doctors will often tell you if there is conflicting results between your allergy testing, and your food diary results - to go with your experience over the results.

Some doctors say the blood tests are more accurate than the skin prick tests, some doctors say the reverse. When I had allergy testing done I had a wide range of tests that did not include corn! Be sure to find out before the testing is done, exactly what will be tested so you will not have to go through any procedures more than once. 

And as always, use your best judgement. 

Coming Soon!

Please check back soon to find resources and tips on how to Live Corn Free.

For quick and easy updates, you can follow along on Twitter while we prepare for launch!