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Common Food Allergens
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Understanding Food Allergens
What are Food Allergens?
Food allergens are proteins in food that can trigger immune system responses in susceptible individuals. These responses range from mild symptoms like hives or gastrointestinal issues to severe, potentially life-threatening reactions known as anaphylaxis.
The "Big Eight" allergens (milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soy) account for approximately 90% of all food allergic reactions. Other allergens include sesame, sulfites, celery, mustard, lupin, and mollusks.
Allergen Detection Formula
Risk Score = B × C × S
- B (Base factor): Allergen presence (0-1)
- C (Concentration factor): Amount/prominence in recipe (1-10)
- S (Severity factor): Typical reaction severity (1-10)
Reading Food Labels
Learn to identify hidden allergens by becoming familiar with alternative names and derivatives. For example, casein and whey are milk derivatives, while lecithin often comes from soy.
Hidden Allergen Indicators
- Milk: Casein, whey, lactose, curds
- Eggs: Albumin, lysozyme, globulin
- Wheat: Semolina, durum, farina, spelt
- Soy: Lecithin, glycine, textured vegetable protein
- Peanuts: Arachis oil, beer nuts, mandelonas
Allergen Substitution Guide
Milk Alternatives
- Almond milk
- Oat milk
- Coconut milk
- Soy milk (if not allergic)
- Rice milk
Egg Replacers
- Flaxseed mixture (1 tbsp ground + 3 tbsp water)
- Chia seed mixture
- Applesauce (¼ cup)
- Mashed banana
- Commercial egg replacer
Wheat Alternatives
- Rice flour
- Almond flour
- Coconut flour
- Oat flour (certified gluten-free)
- Gluten-free flour blends
Nut Alternatives
- Seeds (sunflower, pumpkin)
- Roasted chickpeas
- Soy butter (if not allergic)
- Coconut butter
- Sunflower seed butter
Soy Alternatives
- Coconut aminos (for soy sauce)
- Hemp seeds (for protein)
- Pea protein
- Chickpea/bean-based alternatives
- Sunflower lecithin (for soy lecithin)
Fish/Shellfish Alternatives
- Hearts of palm (for seafood texture)
- Jackfruit (for flaky texture)
- Tofu (if not allergic to soy)
- Seaweed/nori (for oceanic flavor)
- Mushrooms (for umami flavor)