If you've been to the restaurant in the last five years, you've probably come across the phrase "Gluten-free" written somewhere on the menu.
What exactly is gluten, and why can't people digest it? why hasn't it been a problem until recently?.
What is a Gluten?
Elastic protein that is most often present in wheat, rye, and barley and that can trap air, much like a balloon—is formed when two important proteins in wheat flour, Glutenin, and Gliadin, bond together in the presence of water.
Whether we are trying to create more of it in rustic bread or pizza dough or working to limit its development for tender baked goods like cakes and muffins, there's no denying gluten's importance.
But beyond our conceptual understanding of it, is there a more tangible way to see and feel gluten?
We ran a simple experiment to find out.
We made two basic doughs by mixing flour and water in a food processor until a smooth ball formed.
For one dough we used cake flour, which contains between 6 and 8 percent protein, and for the other one, we used bread flour, which usually runs from 12 to 14 percent protein.
After making the dough, we placed each in a mesh strainer and massaged them under running water to wash away all of the starch.
Once the water ran clear (a sign that the starch was gone), we were left with two piles of essentially pure gluten.
The differences in the appearance and texture of the two doughs were a dramatic confirmation of the profound impact of gluten.
Why is Gluten an enemy to certain people?
1. It can be fatal for people with celiac disease.
2. It badly influences people sensitive to gluten who do not have celiac disease.
Any application of a Gluten-free Diet in a healthy person doesn't have any impact on their health.
What is GLUTEN-FREE DIET?
A gluten-free diet (GFD) is a diet that strictly excludes gluten, a mixture of proteins found in wheat and related grains, including barley, rye, oat, and all their species and hybrids (such as spelled, kamut, and triticale).
The inclusion of oats in a gluten-free diet remains controversial.
Oat toxicity in people with gluten-related disorders depends on the oat cultivar consumed because the immunoreactivities of toxic prolamins are different among oat varieties.
Furthermore, oats are frequently cross-contaminated with other gluten-containing cereals.
Gluten causes health problems for those with gluten-related disorders, including celiac disease (CD), non-celiac gluten sensitivity (NCGS), gluten ataxia, dermatitis herpetiformis (DH), and wheat allergy.
In these patients, the gluten-free diet is demonstrated as an effective treatment, but several studies show that about 79% of the people with coeliac disease have an incomplete recovery of the small bowel, despite a strict gluten-free diet.
This is mainly caused by inadvertent ingestion of gluten.
People with poor basic education and understanding of gluten-free diets often believe that they are strictly following the diet, but are making regular errors.
In addition, a gluten-free diet may, in at least some cases, improve gastrointestinal or systemic symptoms in diseases like irritable bowel syndrome, rheumatoid arthritis, multiple sclerosis, or HIV enteropathy, among others.
Gluten-free diets have also been promoted as an alternative treatment for people with autism, but the current evidence for their efficacy in treating the symptoms of autism is limited and weak.
Gluten proteins have low nutritional and biological value, and grains that contain gluten are not essential in the human diet.
However, an unbalanced selection of food and an incorrect choice of gluten-free replacement products may lead to nutritional deficiencies.
Replacing flour from wheat or other gluten-containing cereals with gluten-free flour in commercial products may lead to a lower intake of important nutrients, such as iron and B vitamins.
Some gluten-free commercial replacement products are not enriched or fortified as their gluten-containing counterparts and often have greater lipid/carbohydrate content. Children especially often over-consume these products, such as snacks and biscuits.
Nutritional complications can be prevented by correct dietary education.
A gluten-free diet should be mainly based on naturally gluten-free foods with a good balance of micro and macronutrients:
meat, fish, eggs, legumes, nuts, fruits, vegetables, potatoes, rice, and maize are all appropriate components of such a diet.
If commercially prepared, gluten-free replacement products are used, choosing those that are enriched or fortified with vitamins and minerals is preferable.
Pseudocereals (quinoa, amaranth, and buckwheat) and some minor cereals are healthy alternatives to these prepared products and have high biological and nutritional value.
How to avoid these common Gluten-free mistakes
1. How to recognize Celiac disease?
Any particular Diet as a lifestyle is nothing new, it goes in some cycles and all that depends upon the power of the campaign, which invests in the promotion of something.
Therefore, many people around the world switch over to a Gluten-free diet.
In the USA, one out of every 133 people suffers from Celiac disease. Of course, there is a mild Allergic Sensitivity that appears in some people, but it is not a disease.
We need to know the difference. Moreover, some people convince themselves that they are sick, consciously and unconsciously.
Anyway, Gluten-free Diet should not be a matter of fashion and caprice.
The body responds to a foreign invader that can not be controlled.
This problem occurs because the body works unselectively and instead to eliminate only the substance that makes the problem it attacks and cells of the small intestine with various products of inflammatory reactions.
Celiac disease is usually manifested in childhood, but it is not a rule. Actually, this is hardly a recognizable disease as it manifests itself differently.
In any case, your doctor should conduct laboratory and immunological analysis.
2. How to avoid a necessary risk in Gluten-free Diet?
You found out the diagnosis of Celiac disease and you are aware of the only way to a healthy life, and it's Gluten-free Foods. Here are several useful tips to get rid of worries:
Take a special shelf in the storage for keeping Gluten-free Foods and also mark each of them.
Keep prepared meals in sealed containers to avoid contamination of Gluten-free Meals.
Before cooking and preparing Gluten-free meals, clean the kitchen worktops, kitchenware, kitchen appliances, etc.
Of course, read product declarations when purchasing your Gluten-Free products in the stores.
3. Misconception about Carbs
Gluten-free and carbohydrate-free are not the same thing. Just pay attention to the product labels. Actually, there are a lot of grains and carbs that do not contain Gluten. These are Beans, Flax, Quinoa, Polenta, Soy, Tapioca, Millet, Kasha, and many others.
The Truth About Gluten-free Diets
Stay Healthy on Gluten-free Diet.
Gluten is an important part of food because it contributes to the texture, flavor, and appearance of the food. It is also used as a thickener and stabilizer in many processed foods.
To be on a gluten-free diet means that you can't eat any foods that contain gluten. This includes bread, pasta, cereals, cakes, cookies, crackers, and many other foods.
Some people who are allergic to gluten may have severe reactions when they eat it. People with celiac disease must avoid gluten at all costs because their bodies cannot tolerate it.
Gluten is an elastic protein found in wheat, rye, and barley that plays a crucial role in the texture and development of baked goods.
However, for individuals with celiac disease or gluten sensitivity, consuming gluten can have detrimental effects on their health.
A gluten-free diet, which excludes gluten-containing grains, is the only effective treatment for these conditions.
While a gluten-free diet may also provide some relief for individuals with other gastrointestinal or systemic symptoms, its efficacy in treating conditions like autism is limited and weak.
It is important to note that a gluten-free diet should be based on naturally gluten-free foods and should be properly balanced to prevent nutritional deficiencies.
Avoiding common mistakes, such as misidentifying celiac disease and cross-contamination, and understanding that gluten-free does not mean carbohydrate-free, are crucial for successfully following a gluten-free diet.
Overall, for individuals with celiac disease or gluten sensitivity, adhering to a gluten-free diet is necessary to maintain their health and well-being.
FAQs
Q: What is gluten, and why can't people digest it? Why hasn't it been a problem until recently?
Gluten is an elastic protein found in wheat, rye, and barley.
It forms when two proteins, Glutenin and Gliadin, bond together in the presence of water. Some people cannot digest gluten due to celiac disease or gluten sensitivity.
In celiac disease, consuming gluten triggers an immune response that damages the small intestine. Gluten sensitivity refers to individuals who experience adverse symptoms without having celiac disease.
The awareness of gluten-related disorders has increased recently, leading to the recognition and diagnosis of more cases.
Q: What is a gluten-free diet?
A gluten-free diet (GFD) is a diet that excludes gluten, which is found in wheat, rye, barley, and related grains. This diet is essential for individuals with celiac disease, as well as those with gluten sensitivity or other gluten-related disorders.
The diet focuses on consuming naturally gluten-free foods such as meat, fish, eggs, legumes, fruits, vegetables, and grains like rice and maize.
It requires avoiding foods that contain gluten, such as bread, pasta, cereals, and baked goods made from wheat, rye, or barley.
Q: Why is gluten an enemy to certain people?
Gluten can be harmful to individuals with celiac disease, as it triggers an immune response that damages the small intestine.
Even people without celiac disease can experience adverse effects from gluten if they have gluten sensitivity. Symptoms may include digestive issues, fatigue, headaches, and skin problems.
Following a gluten-free diet is necessary for these individuals to prevent health complications and maintain their well-being.
Q: Can a gluten-free diet benefit people without gluten-related disorders?
For individuals without gluten-related disorders, adopting a gluten-free diet typically has no significant impact on their health.
While some people may experience improvements in gastrointestinal or systemic symptoms like irritable bowel syndrome or rheumatoid arthritis, the evidence is limited and weak.
It's important to note that a gluten-free diet requires proper education and attention to nutrition to prevent deficiencies.
Q: How can one recognize celiac disease?
Celiac disease is a recognized medical condition that requires diagnosis by a healthcare professional.
It can manifest differently in individuals, and laboratory and immunological analyses are usually conducted to confirm the diagnosis.
If you suspect you may have celiac disease, consult with your doctor for proper evaluation and testing.
Q: How can one avoid risks while following a gluten-free diet?
- To minimize the risks associated with a gluten-free diet, consider the following tips:
Designate a special shelf for storing gluten-free foods and label them accordingly.
Use sealed containers to store prepared meals and prevent cross-contamination.
Thoroughly clean kitchen surfaces, utensils, and appliances before cooking and preparing gluten-free meals.
Read product labels carefully when purchasing gluten-free products to ensure they are free from gluten and other potential allergens.
Q: Is a gluten-free diet the same as a carbohydrate-free diet?
No, a gluten-free diet and a carbohydrate-free diet are not the same.
Gluten is a protein found in certain grains, while carbohydrates are a broad category of macronutrients. Many grains and carbohydrates are naturally gluten-free, such as beans, flax, quinoa, soy, and millet.
It's important to read product labels to identify gluten-free options and understand that a gluten-free diet can still include a variety of carbohydrate sources.
Q: Why is it important to follow a gluten-free diet for individuals with celiac disease or gluten sensitivity?
For individuals with celiac disease or gluten sensitivity, following a gluten-free diet is crucial to prevent symptoms, manage their condition, and maintain optimal health. Consuming gluten can lead to intestinal