What is Gluten? Everything You Need To Know
What is gluten?
Gluten is a family of storage proteins, formally known as prolamins, that are naturally found in certain cereal grains, such as wheat, barley, and rye. Many different prolamins fall under the gluten umbrella, but they can be further classified based on the specific grains in which they’re found. For instance, glutenins and gliadins are the prolamins in wheat, secalins are in rye, and hordeins are in barley.
Gluten offers a variety of functional culinary benefits and is responsible for the soft, chewy texture that is characteristic of many gluten-containing, grain based foods. When heated, gluten proteins form an elastic network that can stretch and trap gas, allowing for optimal leavening or rising and maintenance of moisture in breads, pasta, and other similar products.
Because of these unique physical properties, gluten is also frequently used as an additive to improve texture and promote moisture retention in a variety of processed foods. Gluten free diets are more common than ever, but gluten does not pose a health risk to the majority of the population. That said, people with celiac disease cannot tolerate gluten and must eliminate it from their diets to avoid harmful, adverse reactions.
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What does a gluten free label mean
If you’re working on eliminating gluten from your diet, it can be challenging to know whether a product was supplemented with gluten or inadvertently contaminated during processing. This is why many government health authorities have implemented gluten-free food labeling regulations.
While these labels can make gluten elimination much easier, they don’t necessarily mean that gluten is completely absent from the item. A product can carry a gluten-free label as long as gluten makes up fewer than 20 parts per million (ppm) of the product. That means that for every million parts of the food, up to 20 of them can be gluten.
The 20 ppm threshold was set due to some evidence suggesting that the majority of people with gluten intolerance are unlikely to experience adverse reactions at this level. However, some countries have opted to set the limit as low as 3 ppm.
Symptoms of a gluten intolerance
The symptoms that come along with being intolerant to gluten can manifest very differently depending on the individual. The range of possible symptoms that may be caused by gluten intolerance are vast and not always intuitive. In fact, some people have no obvious symptoms at all. This a major reason why conditions like celiac disease or NCGS often go untreated or misdiagnosed.
Symptoms of gluten intolerance may include:
Digestive issues
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Diarrhea
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Bloating
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Abdominal pain
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Constipation
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Inflammation of digestive tissue
Skin problems
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Rash
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Eczema
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Skin inflammation
Neurological issues
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Confusion
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Anxiety
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Numbness
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Depression
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Lack of focus
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Difficulty speaking
Others
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Weight loss
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Nutrient deficiencies
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Diminished immune function
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Osteoporosis
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Headaches
Some testing procedures for certain gluten-related conditions like celiac disease may give inaccurate results if you’re already adhering to a strict gluten-free diet. What’s more, certain symptoms that may seem like gluten intolerance could be a reaction to something else entirely.
Health conditions associated with a gluten intolerance
Celiac disease
Celiac disease, also spelled as coeliac disease, is the most severe form of gluten intolerance. It affects about 1% of the population. It is an autoimmune disorder in which the body treats gluten as a foreign invader. The immune system attacks the gluten, as well as the lining of the gut. This damages the gut wall and may cause nutrient deficiencies, anemia, severe digestive issues, and an increased risk of many diseases.
The most common symptoms of celiac disease are:
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Digestive discomfort, tissue damage in the small intestines, bloating, diarrhea, constipation, headache
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Tiredness, skin rashes, depression, unexplained weight loss, foul-smelling feces
However, some people with celiac disease do not have digestive symptoms but may have other symptoms, such as tiredness or anemia.
IBS
IBS, irritable bowel syndrome, is a gastrointestinal disorder that affects the small and large intestines. IBS is referred to as a functional disorder. This means that there is nothing wrong with the actual structure of your bowel, rather the problem lies with how it works.
The most common symptoms of IBS are:
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abdominal pain
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cramping
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bloating
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gas
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diarrhea or constipation or both
It is a chronic condition, but many people can manage their symptoms with diet, lifestyle changes, and stress management techniques. Some individuals with IBS may even benefit from a gluten-free diet.
Foods that contain gluten
Because gluten is often used in food production as a thickener or stabilizer, it’s not always clear whether a particular food contains it. What’s more, many commercial food operations share preparation equipment with gluten-containing foods. Thus, even if a food is inherently gluten-free, it could be contaminated with gluten during processing. Gluten may be found in a variety of whole and processed foods, including:
Grains
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Whole wheat, kamut, couscous, farro, spelt
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Wheat bran, semolina, bulgur, farina
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Barley, einkorn, durum, wheat germ, triticale
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Rye, cracked wheat, matzo, mir (a cross between wheat and rye)
Processed grain-based products
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Crackers, bread, breadcrumbs
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Pasta, seitan, wheat-containing soba noodles
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Some veggie burgers, cookies, pastries
Other foods and beverages
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Barley malt, malt vinegar, soy sauce
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Certain salad dressings, sauces or gravies thickened with flour, bouillon and some broths
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Certain spice blends, flavored chips, beer, certain kinds of wine
If you follow a strict gluten-free diet and are unsure about a particular food’s gluten status, check the package for a gluten-free label.
Oats
When it comes to gluten-free diets, oats are a bit of a conundrum. One of the main issues with oats is that they’re frequently transported and processed with equipment shared with wheat. This leads to widespread gluten contamination of oats, even if there isn’t mention of wheat or gluten on the product label.
Still, it’s easy to find oats that are certified and labeled gluten-free. Gluten-free oats are just regular oats that have been processed using equipment and facilities that are free of gluten contamination. However, some argue that there’s no such thing as gluten-free oats, even if they’re labeled as such.
Oats contain a protein called avenin that is structurally very similar to the proteins in gluten. Early research suggests that, in rare cases, a small percentage of people with existing gluten intolerance may experience a similar reaction to avenin as they do to gluten.
That said, the vast majority of current evidence suggests that most people with gluten intolerance can tolerate gluten-free oats with no issues. In fact, uncontaminated oats are often encouraged for gluten-free diets due to their rich supply of fiber and essential nutrients.
Certain foods you should avoid with a gluten intolerance & what to eat instead
People with celiac disease and NCGS must avoid all gluten-containing foods to control symptoms. Notably, many healthy foods are naturally gluten-free, and quite a few companies make scrumptious gluten-free products. Here are some foods to avoid if you have a gluten intolerance, as well as others you can safely eat.
Breads, crackers and wraps
Most breads, crackers, and wraps contain gluten. The only way to know for sure is to read the ingredient list and check to see which grains are used. If you have a gluten intolerance, avoid the following:
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White bread, whole wheat bread, potato bread, rye bread, sourdough bread
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Wheat crackers, whole wheat wraps, flour tortillas, flatbread, bagels
What to have instead:
Although many grains are off-limits for people with a gluten intolerance, some grains are gluten-free. They include:
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Quinoa, buckwheat, millet, sorghum
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Amaranth, wild rice, teff, brown rice
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Gluten-free breads, crackers, and other baked goods made from these grains
To reduce the risk of cross-contamination, be sure to only buy products that have been certified gluten-free.
Condiments
Although condiments seem like unlikely sources of gluten, many popular ones harbor gluten. If you have a gluten intolerance, avoid the following:
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Soy sauce, barbecue sauce, salad dressings, marinades
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Cream sauces, spice blends, gravy mixes, malt vinegar, ketchup
What to have instead:
As an alternative, you can make your own condiments from gluten-free ingredients or purchase ones that are certified gluten-free. However, there are condiments that are safe and gluten-free. They include:
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Apple cider vinegar, fresh herbs like basil, rosemary, and cilantro
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Pesto, most salsas, coconut aminos, hummus, guacamole, sauerkraut, mustard
Snack foods
Snack foods are a common source of gluten. If you have a gluten intolerance, avoid the following:
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Pretzels, granola bars, cereal bars, chips
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Energy bars, cookies, snack mixes, candy bars
What to have instead:
Fruits and vegetables are naturally gluten-free. However, keep in mind that certain products, such as battered vegetables and candy-coated fruit, may contain gluten. The following are some options:
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Apples, avocados, berries, bananas, citrus fruits, plums, peaches, spinach, kale, onions, sweet potatoes
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Broccoli, cauliflower, carrots, peppers, butternut squash, zucchini, brussels sprouts, mushrooms
Processed foods
Many processed foods and other popular items may also harbor gluten. If you have a gluten intolerance, avoid the following:
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Veggie burgers and hot dogs, prepared lunch meats, processed cheeses, egg substitutes, canned soups and soup mixes
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Puddings and instant dessert mixes, certain ice creams, breakfast cereals, french fries and other fried foods, flavored tofu
What to have instead:
Instead of processed foods, you could try sources of healthy fat. The following are gluten-free.
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Full fat yogurt, cheese, olive oil, avocado oil
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Nuts and nut butters, seeds, unsweetened coconut, as well as coconut oil
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Gluten-free diets are more popular than ever, but there’s often confusion about what gluten is and when it should be eliminated. There is nothing inherently unhealthy about gluten, but people with certain medical conditions like celiac disease, non-celiac gluten sensitivity, or wheat allergy should avoid it, as it may cause serious adverse reactions.
Extra tips regarding gluten
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If you choose not to be grain free, it is recommended to eat sprouted grains (Ezekiel Bread) and other grains such as amaranth, quinoa, tapioca, millet, buckwheat, flax, wild rice, indian rice, corn, sorghum, arrowroot, legumes.
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Not everyone needs to stay away from Grains and Gluten as some constitutions have a stronger digestion than others.
