Happy Friday! In this week’s Food Savvy Friday edition, we’ll be talking about allergies: what defines an allergy, the symptoms, and how someone with an allergy can still get the nutrients they need to be healthy.
The Difference between an Allergy and a Food Intolerance
You or someone you know may have an allergy that prevents you from consuming a certain food. If that food is eaten, the immune system reacts by producing antibodies called Immunoglobulin E (IgE). IgE then travel to cells that release the chemicals that cause an allergic reaction, which can be located in the nose, lungs, throat, eyes, or skin (AAAAI definition). In the United States, 1 in 13 children and 1 in 10 adults have this IgE-associated food allergy, according to FARE.
An allergy is not the same as food intolerance. Having food intolerance means that you develop an adverse reaction to a food that is not related to your immune system. Examples of a food intolerance include an enzymatic reaction (e.g lactose intolerance) or pharmacological reaction (e.g. having a flushed face from drinking alcohol).
Over 90% of food allergies are caused by 8 foods: cow’s milk, eggs, wheat, peanuts, nuts, soy, shellfish, and fish. You can grow out of these allergies or have these for your entire life, and reactions can range from mild to life-threatening.
Food Allergy Symptoms
If someone eats a food they are allergic to, symptoms will occur almost immediately at the mouth, esophagus, and/or the intestine. Here are some common symptoms:
- Skin: hives, flushed skin, swelling
- Respiratory Tract: swelling in the throat, hoarseness, cough
- Gastrointestinal Tract: diarrhea, nausea, vomiting, abdominal pain
- Cardiovascular System: fast heartbeat, low blood pressure, anaphylactic shock, abnormal heartbeat
- Nervous System: irritability, anxiety, confusion, loss of consciousness
Substitutions for Common Allergens
There’s no one-size-fits-all diet for accommodating a food allergy. Each diet should be tailored to minimize the economic, nutritional, and social burden of a food allergy as much as possible. To start, many substitutes can replace a common allergen in a recipe. Here are some suggestions, but always consult with your doctor before making any changes.
Cow’s Milk: There are many alternatives to cow’s milk such as almond, soy, oat, hempseed, and flax milk. Look for milks that are “enriched” or “fortified”, as this means that calcium and vitamin D are added to the milk. Soy milk is the more nutritious alternative because it has the same amount of protein, vitamin D, and calcium as cow’s milk. For baking and cooking, you can use any kind of milk, though some popular options are almond, coconut, cashew, and soy.
Eggs: To substitute 1 egg in baking, here are some alternatives you can try:
- ¼ cup unsweetened applesauce and one-half teaspoon baking powder
- ¼ cup mashed banana
- 1 tablespoon ground flax seed and 3 tablespoons water
- 2 tablespoons water, 1 tablespoon oil and 2 teaspoons baking powder
For eating eggs as a standalone, there is a growing demand for plant-based alternatives. Products like JUST Egg and VeganEgg (both contain soy) are beginning to appear more often in grocery stores.
Wheat: You can use rice, corn, millet, potato, tapioca, or quinoa (all gluten free).
Peanuts: Sunflower, soy, cashew, almond, and tahini butter are commonly seen on the shelf at the supermarket. Tree nut butters (cashew, almond, pecan, hazelnut, etc.) can be consumed by those who do not have a tree nut allergy. If you have a severe peanut allergy, be sure to read the nutritional information; sometimes these products are made in a facility or processed on the same equipment as peanuts.
Shellfish: If you are only allergic to shellfish, then eating fish or a land-based protein will not cause an allergic reaction.
Fish: If you are only allergic to fish, you don’t necessarily need to avoid shellfish or other protein. Fatty fishes have omega-3 fatty acids, so if you’re lacking in these fatty acids you can take a supplement. Sometimes fish is used as a shellfish replacement, so be aware of cross contamination and hidden ingredients.
If you or someone you know has an allergic reaction with signs of anaphylaxis, do NOT wait for the symptoms to disappear. Immediately call 911 or your local emergency center and monitor the person for the symptoms above.