Gluten has become a buzzword in the world of health and nutrition, often associated with a variety of health concerns.
But what exactly is gluten, and should you avoid it? In this blog post, we'll explore the basics of gluten and its potential impact on your health.
WHAT IS GLUTEN?
Gluten is a collective term that covers a variety of proteins (prolamins) present in wheat, barley, rye, and triticale (a hybrid between wheat and rye).
Gluten proteins, such as glutenin and gliadin, are very elastic, that make gluten-containing grains ideal for baking bread and other baked goods.
Extra gluten, in the form of a powdered product is also known as vital wheat gluten. It is frequently added to baked goods to increase the strength, rise, and shelf life of the completed product.
Gluten-containing grains and foods account for a significant component of modern diets, with an estimated daily intake of 5-20 grams in most of the Western diets .
WHERE DOES GLUTEN COME FROM?
Gluten can also be derived from rye, barley, and triticale (a cross between rye and barley), in addition to wheat as a main source.
It can be found in oats, but only if the oats have been processed with gluten-containing meals. Gluten is usually not present in oats.
IS GLUTEN BAD FOR YOU?
Gluten-sensitive individuals create antibodies against gluten. Antibodies are proteins used by your immune system to fight against foreign invaders. When people eat gluten, the immune system uses these anti-gluten antibodies to attack.
And this immune reaction creates inflammation and damages the lining of the small intestine. But it can also trigger other immune reactions throughout the body.
WHAT DOES GLUTEN DO TO YOUR BODY?
Humans contain digestive enzymes that aid in the breakdown of gluten-containing foods. Protease is an enzyme that aids in the breakdown of proteins in our bodies, however it cannot entirely break down gluten.
Gluten that has not been digested makes its way to the small intestine where it can cause inflammation in the small intestine after eating gluten. Everybody's genetic make-up is different and some people struggle with gluten more than others.
There are a few genetic snps that can render you powerless to gluten if you consume it. One such genetic snp would be an HLA mutation. An HLA mutation may be one of the many things that can be contributing to your gluten sensitivity or Celiac disease.
Gluten can cause a significant immunological response or other unpleasant symptoms in some people.
WHY ARE MORE PEOPLE STRUGGLING WITH GLUTEN INTOLERANCE
There can be many reasons for gluten intolerance but let's discuss wheat. Wheat is in virtually everything and the way we cultivate wheat is much different now then it was prior to 1950.
Norman Borlaug pioneered new “improved” species of semi-dwarf wheat that, together with complimenting fertilizers and pesticides, increased yield spectacularly.
This amazing new farming technology was propagated around the world by companies like Dupont and Monsanto, while mid-20th-century humanity applauded the end of hunger.
Like the industrial milling revolution before it, the green revolution applied new technologies to improve efficiency and output, with little or no regard to the effect on human nutrition. This green revolution was about solving world hunger, but we are now discovering some unintended consequences.
According to Wheat Belly author Dr. William Davis, “this thing being sold to us called wheat – it ain't wheat. It's this stocky little high yield-plant, a distant relative of the wheat our mothers used to bake muffins, genetically and biochemically light-years removed from the wheat of just 40 years ago.”
And now scientists are starting to connect modern wheat with all manner of chronic digestion and inflammatory illnesses.
GLUTEN INTOLERANCE
Gluten intolerance refers to three different conditions. Getting knowledge about such conditions allows you to choose your path to either continuing its consumption or switching to a gluten free diet plan.
Although the following conditions have some characteristics, they differ substantially in terms of an etiology, progression, and severity.
Celiac Disease
Celiac disease is an autoimmune illness that is triggered by both hereditary and environmental causes.
It affects around 1% of the world's population. In susceptible patients, it is a chronic condition linked to the ingestion of gluten-containing grains.
Although celiac disease affects many different systems in your body, it is considered as an inflammatory illness of the small intestine. In people with celiac disease, consuming these grains damages enterocytes, which are cells that line the small intestine.
This causes gut damage, nutrient deficiencies, and symptoms such as weight loss and diarrhea. Anemia, osteoporosis, neurological issues, and skin diseases such as dermatitis are some of the additional symptoms or manifestations of celiac disease.
Nonetheless, many people with celiac disease may have no symptoms at all.
Doctors diagnose Celiac disease using an intestinal biopsy, which is regarded the "gold standard" for celiac disease diagnosis, or through blood testing for certain genotypes or antibodies. Currently, the only cure for the illness is complete gluten abstinence.
Wheat Allergy
Wheat allergy is more frequent in youngsters, although it can also affect adults.
Wheat allergy patients have an inappropriate immunological response to certain proteins found in wheat and wheat products. After consuming wheat or inhaling wheat flour, symptoms can range from mild nausea to severe, life-threatening anaphylaxis – an allergic reaction that can cause difficulties breathing.
Wheat allergy is distinct from celiac disease, yet both illnesses are possible. Allergists typically use blood or skin-prick testing to diagnose wheat allergies.
Non- Celiac Gluten Sensitivity
Even if patients do not have celiac disease or a wheat allergy, a huge number of people have a few symptoms after ingesting gluten.
Non-celiac gluten sensitivity (NCGS) is identified when a person does not have one of the foregoing illnesses but nevertheless gets intestinal symptoms and other symptoms when they consume gluten, such as headache, fatigue, digestion issues and joint pain.
To diagnosis NCGS, Celiac disease and wheat allergy must be ruled out because symptoms overlap in all of these disorders. People with NCGS, like those with celiac disease or a wheat allergy, report improved symptoms when they follow a gluten-free diet.
Dermatitis herpetiformis (DH)
This condition is typically a skin rash caused by gluten consumption. It is an immunological response that manifests as a persistent red, itchy skin rash with blisters and pimples.
Although persons with celiac disease may also have DH, this is not always the case.
WHAT IS A GLUTEN-FREE DIET?
Are you planning to shift to a gluten-free diet? Here is what you need to know about it.
A gluten-free diet eliminates all foods that contain or are contaminated with gluten. However, because gluten-containing whole grains contain fibre and minerals such as B vitamins, magnesium, and iron, it is vital to supplement these nutrients.
You can enjoy naturally gluten-free products including fruits, vegetables, legumes, nuts, seeds, fish, eggs, gluten free flours, and chicken, and grains that are naturally gluten free (although gluten sensitive people usually do better avoiding any type of grains in their diet).
You can still eat delicious food everyday…. Check out our yummy recipes on this website!
OTHER CONDITIONS:
Following a gluten-free diet has been demonstrated in studies to be useful in lowering symptoms associated with a variety of diseases. Some experts believe it can also help prevent certain ailments.
Gluten has also been linked to bowel ailments such as IBS and inflammatory bowel disease (IBD), which includes Crohn's disease and ulcerative colitis. Furthermore, it has been proven to change gut microbes and enhance intestinal permeability in IBD and IBS patients.
Also, different studies show that gluten-free diets help persons with additional diseases such as fibromyalgia, endometriosis, and schizophrenia.
AUTO-IMMUNE DISEASES:
Gluten may induce or worsen autoimmune disorders such as Hashimoto's thyroiditis, type 1 diabetes, Grave's disease, and rheumatoid arthritis, according to different studies.
According to research, autoimmune illnesses and celiac disease share genes and immunological mechanisms.
Molecular mimicry has been proposed as a mechanism through which gluten causes or worsens autoimmune illness. This occurs when a foreign antigen; (a chemical that stimulates an immune response) shares similarities with antigens found in your body.
Consuming foods containing these comparable antigens can result in the formation of antibodies that react with both the ingested antigen and your own tissues.
A gluten-free diet clearly benefits many people, including those with celiac disease, NCGS, and autoimmune illnesses. Several hypotheses have emerged as to why human bodies may be unable to tolerate gluten.
According to some study, human digestive systems have not developed to digest the types or amounts of grain proteins seen in modern diets.
Furthermore, some research suggests that other wheat proteins, such as FODMAPs (particular types of carbohydrates), amylase trypsin inhibitors, and wheat germ agglutinins, may have a role in NCGS symptoms.
WHY DO MANY PEOPLE FEEL BETTER?
Most people with celiac disease feel better on a strict gluten-free diet for a variety of reasons. To begin, avoiding gluten usually entails limiting processed meals, as it is found in a wide variety of highly processed foods, including fast food, baked goods, and sugary cereals.
These foods are heavy in calories, sugar, and harmful fats, in addition to gluten. Many people claim that eating gluten-free options helps them lose weight, feel less exhausted, and have less joint discomfort.
These advantages are most likely attributable to the avoidance of harmful meals. Diets high in refined carbs and sugars, for example, have been associated with weight gain, weariness, joint discomfort, bad mood, and digestive disorders; all of which are symptoms of NCGS.
DON'T MAKE THESE MISTAKES WHEN CHOOSING A GLUTEN-FREE DIET:
Many people, such as those with celiac disease, require a gluten-free diet for major health reasons (an autoimmune disease). However, some people go gluten-free to lose weight or to determine whether they have a gluten intolerance or sensitivity.
The fact that certain manufactured snack items are "gluten-free" does not imply that they are healthy. When going gluten-free, people must be careful not to consume too many highly processed, packaged gluten-free foods rather than naturally gluten-free foods.
All diets, including gluten-free diets, should be tailored to the person. Aside from celiac disease, there is a wide range of gluten sensitivity, and anyone following a gluten-free diet "really needs to dive in to see what they're choosing (to consume) instead."
It is important not to rely on processed gluten-free meals like gluten-free cookies, chips, and other snack foods, which can be rich in calories, sugar, saturated fat, and sodium while being low in nutrients. These dishes are frequently produced with unfortified processed rice, tapioca, corn, or potato flours.
CAN GLUTEN CAUSE HORMONAL IMBALANCE?
Gluten can disrupt various hormones throughout your body and set off a chain reaction of hormone-related issues. As a result, if you're having signs of hormone imbalance, don't count gluten out as a possible cause.
A gluten-free diet may be just what your body requires.
WHAT CAN I EAT IN A GLUTEN-FREE DIET?
Many naturally gluten-free items can be included in a nutritious diet:
- Vegetables and fruits.
- Natural, unprocessed versions of beans, seeds, legumes, and nuts.
- Meats, fish, and poultry that are lean and unprocessed.
- The majority of low-fat dairy products.
- Rice is gluten-free (in its natural state). Brown rice, white rice, wild rice, and rice flour are all examples (we recommend soaking your rice before cooking it).
Despite its name, Asian or sticky rice, sometimes known as "glutinous rice," is gluten-free. Make sure the package says gluten free as rice can be cross contaminated.
BOTTOM LINE:
If you believe gluten is impacting your health, consult a doctor. Blood tests to determine celiac disease or a wheat allergy may be recommended by your doctor.
Gluten sensitivity does not always show up in tests so you may want to jump in to a gluten free lifestyle and see if you feel a difference. We are betting you will!
Once you get rolling on your new way of eating gluten free it will become second nature to you and you will find out there really isn't anything you miss!