Gluten has become a hot discussion topic in recent years.
Between fad diets and the concerns of people who are actually gluten intolerant, it’s important to sort out what’s real and what’s not.
What is gluten?
Gluten is a family of proteins found in certain cereals.
These proteins (gliadin and glutenin) give an elastic texture to bakery products and many other processed foods.
Which foods contain gluten?
To avoid gluten, it’s important to know which foods contain it.
The main sources are:
- the different varieties of wheat (durum, wheat, spelt, kamut),
- rye,
- barley,
- oats,
- and all their derivatives.
This includes bread, pastries, pasta, breakfast cereals, breaded products, beer and many other processed foods.
It is essential to read product labels carefully to ensure that they do not contain hidden gluten.
What other foods should you avoid?
Many vegetarian products contain gluten. For example, seitan, produced with wheat gluten, is often the basis of meat imitations resembling beef, chicken, duck, fish and pork.
Gluten is often found in soy sauce and can be used as a stabilising agent in more unexpected food products, such as corn chips, ice cream and ketchup.
Foods of this type, containing hidden gluten, can therefore pose major problems and pose a danger to people who are intolerant or sensitive to gluten.
What are the alternatives?
For those who need to avoid gluten, there are many alternatives available on the market today.
“Pseudocereals” do not contain gluten, for example:
- quinoa,
- amaranth,
- buckwheat,
Rice flour, chickpea flour, chestnut flour or almond flour can also be used to prepare a variety of delicious and nutritious dishes.
Is gluten bad for everyone?
No!
For the vast majority of people, gluten can be safely consumed as part of a balanced diet.
What is the difference between gluten intolerance and sensitivity?
People who are intolerant to gluten have coeliac disease, which affects around 1% of the population. They have to cut it out of their diet completely.
Gluten sensitivity, on the other hand, is much more common, affecting between 5% and 10% of the population in developed countries. It covers a range of symptoms that stop or improve when gluten is no longer consumed.
What are the signs of gluten intolerance?
People sensitive to gluten may experience gastrointestinal symptoms such as bloating, abdominal pain and diarrhoea when they consume gluten.
But other symptoms, such as chronic fatigue, anaemia, skin problems and growth problems in children can also occur.
Is the gluten-free diet healthier?
Not necessarily!
For people with coeliac disease or gluten sensitivity, following a gluten-free diet is essential for their well-being.
For others, eliminating gluten-containing products can lead to deficiencies in certain essential nutrients if they are not replaced appropriately.
Conclusion
Before making any major changes to your diet, I recommend that you consult a healthcare professional, particularly if you suspect gluten intolerance or other diet-related health problems.
For more information on nutrition and digestive health, don’t hesitate to make an appointment with me for a personalised consultation.