Gluten: Friend or Foe?

Gluten. It’s something I’m hearing more about every day.

What exactly is gluten?

Gluten (“glue” in Latin) is a protein found in wheat and related grains, including barley, oats and rye. Humans have been eating wheat, and the gluten within it, for at least ten thousand years. It is one of the most heavily consumed proteins on Earth.

Bread is the food most commonly associated with gluten and gluten is the determining factor in many of bread’s characteristics. Gluten is created when two different molecules, glutenin and gliadin, come into contact and form a bond. When bakers knead dough while making bread, that bond makes an elastic membrane, which is what gives bread its chewy texture. Gluten helps foods maintain their shape, literally acting as a glue that holds food together.

This protein gives our favourite foods that special touch. It makes pizza dough stretchy, gives bread its spongy texture and is used to thicken sauces and soups. Gluten also preserves gases during the baking process which is why bread rises. The gluten traps carbon dioxide, which, as it ferments, adds volume to the bread loaf. Some bread doughs, especially heavy doughs that include whole grains, require additional gluten to produce volume. Other products, such as pastries and crackers, use less gluten, since these products do not require as much expansion.

So why all the fuss?

There are two common conditions related to gluten: celiac disease and gluten sensitivity.

Celiac disease is an autoimmune condition caused by an abnormal immune response to gluten, which damages the lining of the small intestine and causes inflammation. For people with celiac, the damage caused by eating gluten is irreversible. This basically results in a weakening of the whole immune system, since fundamental nutrients and vitamins can’t be absorbed.

It can also result in:

• weight loss/malnutrition
• bloating
• diarrhoea
• gas
• abdominal cramps
• fatigue
• anaemia
• infertility
• vertigo
• mouth sores
• depression

Many people suffer from a less-serious condition known as gluten sensitivity, also called non-celiac gluten sensitivity. This condition doesn’t cause damage to the small intestines, setting it apart from celiac disease.

Experts estimate that approximately 1-2% Of Americans have celiac, while approximately 6% have a gluten sensitivity.

The symptoms of both conditions are very similar, however people with non-celiac gluten sensitivity may also experience headaches and rashes when the protein is ingested. Someone with non-celiac gluten sensitivity does not experience small intestine damage from ingesting gluten, but troublesome symptoms will occur nonetheless. Some gluten sensitivity involves fewer intestinal issues than celiac disease does.

Another difference between these conditions is the timing of symptoms. With non-celiac gluten sensitivity, symptoms may not occur until days after gluten is eaten, whereas sufferers of celiac disease usually experience symptoms within just a few hours. Only celiac disease can cause actual intestinal damage from ingesting the protein.

These conditions appear similar and it is almost impossible to determine which you may have without proper testing. Typically, this involves blood work and a biopsy.

Nine out of Ten people with celiac disease don’t even know they have the disease, though a simple blood test can provide clues. Since celiac disease is an abnormal immune response to gluten, there is no way to cure it, so people with the condition must maintain a 100% gluten-free diet. When people suffering from celiac completely eliminate gluten from their diets, the lining of the intestines has a chance to heal. There are some ways to alleviate symptoms if gluten is accidentally consumed though. A natural health supplement like coriander oil can be a beneficial and gluten-free way to reduce symptoms.

While both celiac and gluten sensitivity require a gluten-free diet, only people with celiac are at risk for long-term damage if they do not go gluten-free. With celiac disease, even a small morsel of gluten can cause serious issues, due to intestinal inflammation and damage.  Even lotions containing oats can be problematic for people with celiac, as gluten from the oats can be absorbed through the skin.

A New Trend?

Gluten-free diets have become increasingly popular. The selection of gluten-free foods is growing as well, making it much easier for those who need the diet to find a variety of foods. Even restaurants are beginning to offer more gluten-free menu items.

However, as with many diets, there are negative factors to be aware of when beginning this diet.

A 2005 report done by the American Dietetic Association warned that many gluten-free products are low in nutrients such as calcium, iron, zinc, fibre and magnesium. It can be difficult to adapt to a gluten-free diet and it is often not recommended due to the nutritional deficiency that may come with it.

Other downfalls of the gluten-free diet can include weight gain and a decrease in the amount of favourable bacteria within the gut, which can lead to negative impacts on the immune system. Another downfall is cost. Gluten-free items tend to be much more expensive, often double the cost of normal items.

Why are so many people choosing this lifestyle if they don’t have gluten sensitivities or conditions? Many are calling this diet a 'trend’, because so many people believe that it is healthy. It is estimated that approximately 1.6 million people within the US now follow this diet without having been diagnosed with a gluten condition.

It is very important that you be aware of the pros and cons before beginning this diet. Also, taking a gluten-free multivitamin-multimineral supplement—like marine phytoplankton— is a good idea for anyone trying to avoid gluten.

What’s Left?

Though cutting out most foods to adapt to a gluten-free diet may seem unsatisfying, there are tasty alternatives that are bountiful and that do not contain gluten. Consider:

• fruit
• veggies
• fresh eggs
• fresh meats
• fish & poultry (no breading or batter)
• nuts
• amaranth                                 
• brown, white & wild rice
• almond flour
• coconut flour
• potato flour
• pea flour
• cornstarch

There are subtle substitutions that you can make, so you can still enjoy your favourite foods, like pizza. Substitute rice flour in the dough and you can still enjoy America’s favourite food. You can even substitute rice flour to make your favourite pasta dish. Use almond flour when baking and continue to make delicious family recipes without the gluten!

A gluten-free diet does not need to be bland, tasteless and lacking in nutrients if approached properly. Adopting a gluten-free lifestyle may be challenging, however there are plenty of foods out there that you can substitute into everyday meals. This can make the transition much easier, whether you have a gluten intolerance or simply wish to cut out the protein. Gluten has many pros and cons, but the resources you need if you decide to cut out this protein are out there, and they are more accessible now than ever before. 

Resource Links

http://www.newyorker.com/magazine/2014/11/03/grain
http://celiacdisease.about.com/od/glutenintolerance/a/Gluten-Sensitivity-Vs-Celiac-Disease.htm
http://health.howstuffworks.com/diseases-conditions/allergies/food-allergy/wheat-gluten/difference-between-celiac-disease-gluten-allergy.htm
http://www.celiaccentral.org/Gluten-Free-Food/the-gluten-free-diet/
http://www.uwhealth.org/nutrition-diet/the-reality-behind-gluten-free-diets/31084