What is a gluten-free diet?
A gluten-free diet involves the complete elimination of gluten, a protein complex found in products made from wheat, rye, barley, and their hybrid varieties.
Gluten makes up 80% of the protein content of the seeds of the grains listed above. However, in each grain, the gluten fraction is represented by different protein compounds:
- in wheat – gliadins;
- in rye – sekaliny;
- in barley – hordenines.
Wheat gluten consists of two groups of proteins: gliadin and glutenin.
In Russian, the gluten portion of grains is called gluten. Indeed, gluten means “glue” in Latin. The substance was so named because of its ability to give pasta, bread, and other wheat products their sticky, elastic consistency.
Who needs a gluten-free diet?
Many people give up gluten due to persistent diarrhea, flatulence, and abdominal discomfort. This diet can alleviate symptoms (and even eliminate them completely) if the cause of the disorder is:
- Wheat allergy is an immunological reaction to wheat proteins, especially common among children.
- Celiac disease. It occurs due to the presence of antibodies to gliadin proteins in the intestine. This autoimmune reaction destroys the wall of the small intestine, and in severe cases, celiac disease can lead to blood diseases and osteoporosis.
- Gluten hypersensitivity. It causes symptoms typical of allergy or celiac disease, but testing reveals no immune or autoimmune disorders. Gluten hypersensitivity is much more common than celiac disease.
The main difference between celiac disease and other disorders is the alteration of the villi in the small intestine. In celiac disease, the villi become thinner and lose their properties, but they remain intact in other gluten reactions.
In recent years, there has been some speculation that a gluten-free diet may be beneficial for children with autism spectrum disorder. Parents report that children become more sociable and calm when they do not consume this protein. However, scientists have not yet confirmed the effectiveness of such a diet for children with autism spectrum disorder.
What foods contain gluten?
To create a diet, you need to know all sources of gluten – obvious and hidden.
Obvious sources of gluten include bread, baked goods, pasta, and cereals made from wheat, semolina, barley, pearl barley, bulgur, and couscous. But this is only a small portion of foods containing gluten.
A gluten-free diet does not work as long as sources of hidden gluten remain in the diet:
- processed foods – cooked sausages, hot dogs, semi-finished products from minced meat and fish, potato and corn chips;
- canned goods – most meat, fish, vegetable and fruit preserves;
- sauces – mayonnaise, ketchup, mustard;
- seasonings – multi-component dry seasonings and spices, concentrated dry soups, bouillon cubes;
- semi-finished products – instant soups and mashed potatoes, dumplings, vareniki, breaded meat, fish and vegetable products;
- ready-to-eat breakfast cereals – corn flakes with added barley malt;
- imitation seafood – “crab sticks”, “crab meat”;
- sweets – caramel, soy and chocolate candies with filling, oriental sweets, industrially produced jam.
Gluten may be contained in food additives such as preservatives and stabilizers. If you see an E code in the range E1400–E1451 (starches) or E150, check the source—it could be wheat, barley, or rye. Gluten additives may also be present in some types of instant coffee, such as espresso capsules.
Is it true that beer contains gluten?
Most beers are made from malt—germinated and dried grain. Malt is primarily made from gluten-containing grains, most commonly barley. According to research conducted in Australia, the gluten content in barley beer can range from 19 to 45 ppm . Wheat beer has significantly higher gluten levels—an average of 40,800 ppm.
What can you eat on a gluten-free diet: foods and dishes
There’s quite a lot of tasty and healthy food. The list of permitted foods includes both animal and plant products.
On a gluten-free diet, you can eat without restrictions:
- fruits and vegetables;
- beans and legumes;
- meat;
- vegetable oils
- eggs;
- milk;
- fish;
- nuts;
- gluten-free cereals.
6 gluten-free grains
Cereals permitted on a gluten-free diet are also called “minor” or “small”. Let’s look at the main types.
1.Rice
There are over 40,000 varieties of rice worldwide, all of which are gluten-free. These include white, brown, red, black, and wild rice. White rice is obtained by milling and polishing whole grain rice. Brown rice, on the other hand, retains its outer husk, which is rich in fiber and nutrients. If you need to monitor your blood sugar levels in addition to following a gluten-free diet, it’s best to choose brown rice, as it has a low glycemic index.
2. Oats
For many years, oats remained on the list of foods prohibited for celiac disease sufferers. Although pure oats are gluten-free, they often come into contact with gluten-containing grains. This mixing can occur during harvesting, transportation, storage, or processing of grains and is called cross-contamination. However, today, manufacturers are trying to implement technologies to ensure that oats are protected from accidental gluten contamination.
3. Buckwheat
The grain contains nutrients that people on a gluten-free diet often lack, such as B vitamins. Additionally, sauces, soups, and casseroles can be thickened with buckwheat flour instead of wheat.
4. Teff
Teff is a grass native to Ethiopia, and its seeds are the smallest of all grains in the world. 100–150 teff grains are equivalent in size to a single grain of wheat. Teff has a distinctive, nutty, mild flavor, similar to molasses, making it suitable for baking.
5.Corn
Yes, you can eat corn tortillas and even popcorn on a gluten-free diet. But it’s important to keep in mind that corn is a very high-calorie food.
6.Quinoa
Quinoa has been eaten in South America for thousands of years, and was a staple food for the Incas. Many recommend soaking or rinsing quinoa to remove saponins, which can impart a bitter taste. However, Chinese scientists recently discovered that quinoa’s distinctive flavor is linked to highly beneficial components called polyphenols.
7.Amaranth
A half-cup serving of amaranth can be a useful source of magnesium, vitamin B6, and selenium. Amaranth also contains lysine, an amino acid not found in many other grains.
The dangers of a gluten-free diet
Doctors and nutritionists do not recommend following a gluten-free diet unless medically indicated. A gluten-free diet can be harmful for the following reasons.
- It’s low in fiber. A healthy person should consume 25 to 38 grams of fiber per day, but most people don’t get even that amount. A gluten-free diet makes it more difficult to get enough fiber, since most of it comes from whole-grain bread, which contains gluten.
- And even fewer nutrients. People on a gluten-free diet often don’t get enough B vitamins, such as thiamin, riboflavin, niacin, and folate.
- This isn’t heart-healthy. People without celiac disease who avoid gluten have a higher risk of cardiovascular disease. Experts believe this is due to the lack of whole grains, which means fiber.
“A gluten-free diet won’t help you lose weight. Moreover, gluten-free products often contain more carbohydrates than their gluten-containing counterparts, and there are no scientific studies confirming that a gluten-free diet will lead to weight loss,” says Dr. Alessio Fasano, Director of the Celiac Disease Research Center and Chief of the Pediatric Gastroenterology and Nutrition Department.
Fasano also notes that weight loss in those on a gluten-free diet is likely due to a healthier diet overall, rather than a complete elimination of gluten-containing foods .
Where to find gluten-free products
The US Food and Drug Administration notes that the “gluten-free” label must appear on a product that.
- originally gluten free;
- Gluten-free during processing;
- Certified and tested for gluten cross-contamination;
- may contain less than 20 ppm gluten.
A gluten-free product is marked with a crossed-out wheat ear symbol. It may also include the words “gluten-free.”
A checklist for starting a gluten-free diet
- Read food labels—many contain hidden gluten.
- Store gluten-containing foods separately from gluten-free foods – it is best to use different kitchen equipment and utensils as this reduces the risk of cross-contamination.
- Be especially careful in restaurants. Your food may be gluten-free, but it may have been sliced on a board or fried with gluten-containing foods. Be sure to inform your server if you have celiac disease or a gluten sensitivity.
- Choose baking flours labeled “gluten-free”: Many breads, waffle and muffin mixes, pizza crusts, and other products are gluten-free.
- Beware of non-food sources of gluten. It’s found in more than just food. Due to its “sticky” properties, gluten is used as an additive in processed foods, medications, cosmetics, and vitamins.
And most importantly, make sure that a gluten-free diet is truly right for you—laboratory tests will help. If you tolerate gluten well, you don’t need to give it up. There is no evidence that a gluten-free diet is beneficial for healthy people.