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What It Means to Be Gluten-Free The protein that is found in wheat, rye, barley, and their crosses like spelt, kamut and triticale is called gluten. This protein “holds” food together and provides elasticity and strength. Gluten makes dough elastic, aids it to rise and keep its shape and often gives the final product a chewy texture. Gluten is found in bakery products like bread, pasta, pastry, as well as pizza bases and pastry. Gluten is also found in most processed meats, sausages as well as soups and sauces. Diet modernization which has seen an increase in the use of wheat products has contributed to higher gluten consumption. Gluten-sensitive people could experience pain, bloating or stomach cramps due to this high level of gluten consumption. Foods with gluten can cause health disorders like coeliac disease (CD), non-coeliac gluten sensitivity (NCGS), gluten ataxia, dermatitis herpetiformis (DH) and wheat allergy. A gluten-free diet can help people who suffer from these health conditions. Further, in certain cases of gastrointestinal and/or systemic symptoms associated with other conditions such as irritable bowel syndrome, rheumatoid arthritis, multiple sclerosis (or HIV enteropathy among others), a gluten free diet has provided relief. A large segment of the populace now follow a gluten-free diet basically to avoid these diseases. It must be noted, however, that coeliac disease (the allergy to gluten) should not be mistaken for gluten intolerance. Coeliac disease involves the inflammation of the small intestine lining due to gluten intake, the lining consequently becoming damaged, making the absorption of nutrients difficult for the body. This results to weight ,loss and malnutrition. Gluten proteins provide low nutritional benefit and are not truly needed in one’s diet. It has also been found that nutritional deficiencies worsen when there is an imbalance of food choices coupled with the wrong selection of gluten-free alternatives, which usually have poorer nutritional quality and contain greater amounts of lipids / carbohydrates. These deficiencies can be eliminated by a correct dietary education. As much as possible, a gluten-free diet must be based on naturally gluten-free sources (which have a better micro and macro nutrient equilibrium) like meat, fish, eggs, legumes, nuts, fruits, vegetables, potatoes, rice, maize. Further, vitamin and minerals enriched products should be favored when adopting commercially processed gluten-free alternatives. Pseudocereals such as quinoa, amaranth and buckwheat as well as minor cereals, all of which have high biological and nutritional value, are healthy alternatives. Oats is still controversial as an ingredient of a gluten-free regimen. Oats contain avenin which is toxic to those suffering from coeliac disease. The hybridization of oats by crossing with cereals containing gluten also adds to this controversy. Research, though, has determined that many people do not develop adverse reactions associated with gluten intake even if the diet contains avenin.9 Lessons Learned: Meals
