Introduction
These days, more and more people are cutting out gluten from their diets. And from celebrities to your next-door neighbors, so many people are finding out that they have some degree of gluten intolerance. Is it time for you to give up gluten? It's worth looking into the facts before you make any big decisions. Here are some things to consider before going gluten-free.
What is Gluten?
Gluten is a protein found in wheat, rye, and barley. It's what causes the dough to rise when it comes into contact with water or an acidic liquid like wine. Gluten contains two main proteins: gliadin and glutenin. Gliadin makes up about 75% while glutenin makes up 25% of gluten. This balance creates that elasticity that allows doughs to be kneaded and stretched without breaking down much so they can rise during cooking periods.
What does gluten do to your body?
Protease is the enzyme that helps in digesting proteins in our body. When gluten comes in contact with protease, it forms an immune response and becomes toxic to the body. This can harm healthy cells, especially in your small intestine. In some people with celiac disease, eating gluten causes a more serious reaction that can cause problems like anemia or nerve damage.
Gluten intolerance & Gluten sensitivity
Gluten intolerance is when a person can't digest gluten at all, which means there's an immune response to eating gluten. This immune response can lead to stomach pain and nausea. Gluten sensitivity means the person can digest gluten, but they don't do well with it. For example, they experience bloating and gas after eating it.
People who have gluten sensitivities or intolerances are more likely to have an autoimmune disorder.
While it's true that some people have gluten intolerances, it may not be the cause of all their digestive problems. For example, irritable bowel syndrome (IBS) and celiac disease are two separate conditions that can cause symptoms similar to gluten intolerance. Even if you have been diagnosed with celiac disease and have a gluten intolerance, you might still experience symptoms like bloating or stomach pain when you eat foods like lactose, which is present in dairy products.
Gluten-free foods
One of the first things you'll want to do when you're going gluten-free is find some food that you can eat. Fortunately, there are plenty of different types of foods for you to choose from. Some of these include:
• Rice crackers
• Nuts and seeds
• Meat and dairy products like eggs, cheese, and ice cream
• Cereal made with rice or oats
• Packaged gluten-free bread
• Fresh fruits and vegetables
These days, more and more people are cutting out gluten from their diets. And from celebrities to your next-door neighbors, so many people are finding out that they have some degree of gluten intolerance. Is it time for you to give up gluten? It's worth looking into the facts before you make any big decisions. Here are some things to consider before going gluten-free.
What is Gluten?
Gluten is a protein found in wheat, rye, and barley. It's what causes the dough to rise when it comes into contact with water or an acidic liquid like wine. Gluten contains two main proteins: gliadin and glutenin. Gliadin makes up about 75% while glutenin makes up 25% of gluten. This balance creates that elasticity that allows doughs to be kneaded and stretched without breaking down much so they can rise during cooking periods.
What does gluten do to your body?
Protease is the enzyme that helps in digesting proteins in our body. When gluten comes in contact with protease, it forms an immune response and becomes toxic to the body. This can harm healthy cells, especially in your small intestine. In some people with celiac disease, eating gluten causes a more serious reaction that can cause problems like anemia or nerve damage.
Gluten intolerance & Gluten sensitivity
Gluten intolerance is when a person can't digest gluten at all, which means there's an immune response to eating gluten. This immune response can lead to stomach pain and nausea. Gluten sensitivity means the person can digest gluten, but they don't do well with it. For example, they experience bloating and gas after eating it.
People who have gluten sensitivities or intolerances are more likely to have an autoimmune disorder.
While it's true that some people have gluten intolerances, it may not be the cause of all their digestive problems. For example, irritable bowel syndrome (IBS) and celiac disease are two separate conditions that can cause symptoms similar to gluten intolerance. Even if you have been diagnosed with celiac disease and have a gluten intolerance, you might still experience symptoms like bloating or stomach pain when you eat foods like lactose, which is present in dairy products.
Gluten-free foods
One of the first things you'll want to do when you're going gluten-free is find some food that you can eat. Fortunately, there are plenty of different types of foods for you to choose from. Some of these include:
• Rice crackers
• Nuts and seeds
• Meat and dairy products like eggs, cheese, and ice cream
• Cereal made with rice or oats
• Packaged gluten-free bread
• Fresh fruits and vegetables
• Gluten free Oreos
• Beans and legumes such as black beans and chickpeas
Each one of these foods offers excellent sources of protein, fiber, vitamins, minerals, as well as other essential nutrients. And they all make great additions to a healthy diet while also being gluten-free.
Should we go gluten-free? If not, who?
Not everyone should avoid gluten. The thing about a gluten-free diet is that you may not be getting enough nutrients from your food. There are some health benefits to cutting out gluten, but there are also possible downsides like missing out on vital minerals like selenium, vitamin B6, and folate.
When people go on a gluten-free diet, they often end up replacing bread and other carbs with foods like potatoes, rice, pasta, and corn chips, which are high in calories but don't offer much else nutritionally.
These substitutes have their own sets of problems. For example, soy has been shown to interfere with thyroid hormones and lead to increased estrogen levels in men. Rice can cause chronic inflammation in the gut and make your body store fat more easily. Corn contains the lectin known as euric acid, which has been shown to cause infertility by interfering with ovulation.
For some people, skipping gluten may be in their best interest. This would include people with celiac disease and non-celiac gluten sensitivities (NCGS).
Celiac disease is an autoimmune condition that causes damage to the small intestine after ingesting gluten. NCGS is different because it doesn't cause any gastrointestinal damage.
However, those who suffer from it may experience symptoms like abdominal pain and bloating after eating foods containing gluten. Some other medical conditions require a person to stay away from gluten, such as Crohn's Disease or Irritable Bowel Syndrome (IBS) to help relieve some symptoms.
Benefits of Gluten-free
There are many reasons to go gluten-free. People often do it to alleviate symptoms of celiac disease. But others may simply be sensitive to gluten and want to cut it out as much as possible. In this case, you're not necessarily going gluten-free because you have an allergy or intolerance, but more because you want to avoid it where possible.
Regardless of why people choose to go gluten-free, there are some potential benefits associated with cutting gluten out of your diet. They include:
• Weight loss
• Improved gut health
• Reduced risk for diabetes
• Increased energy levels
• Fewer allergies
• Less inflammation
What should I do if I think I have a gluten problem?
Gluten intolerance can be mistaken for celiac disease, food sensitivity, or other conditions. It is important to have a blood test before you go on the elimination diet and start worrying about what foods contain gluten.
In addition to this first step, it helps if your doctor performs an endoscopy of the small intestine to detect any damage caused by ingesting gluten that could not be detected through just a blood test alone.
Conclusion
Gluten-free has become a trend in recent years, due to the rise of gluten sensitivities and celiac disease. Some people believe that it leads to weight loss, while others say that it helps with digestive problems.
While gluten-free foods are often marketed as healthy, they are often not as nutritious as conventional foods. Additionally, gluten-free foods are often more expensive than other food options. Ultimately, your health is your responsibility.
Each one of these foods offers excellent sources of protein, fiber, vitamins, minerals, as well as other essential nutrients. And they all make great additions to a healthy diet while also being gluten-free.
Should we go gluten-free? If not, who?
Not everyone should avoid gluten. The thing about a gluten-free diet is that you may not be getting enough nutrients from your food. There are some health benefits to cutting out gluten, but there are also possible downsides like missing out on vital minerals like selenium, vitamin B6, and folate.
When people go on a gluten-free diet, they often end up replacing bread and other carbs with foods like potatoes, rice, pasta, and corn chips, which are high in calories but don't offer much else nutritionally.
These substitutes have their own sets of problems. For example, soy has been shown to interfere with thyroid hormones and lead to increased estrogen levels in men. Rice can cause chronic inflammation in the gut and make your body store fat more easily. Corn contains the lectin known as euric acid, which has been shown to cause infertility by interfering with ovulation.
For some people, skipping gluten may be in their best interest. This would include people with celiac disease and non-celiac gluten sensitivities (NCGS).
Celiac disease is an autoimmune condition that causes damage to the small intestine after ingesting gluten. NCGS is different because it doesn't cause any gastrointestinal damage.
However, those who suffer from it may experience symptoms like abdominal pain and bloating after eating foods containing gluten. Some other medical conditions require a person to stay away from gluten, such as Crohn's Disease or Irritable Bowel Syndrome (IBS) to help relieve some symptoms.
Benefits of Gluten-free
There are many reasons to go gluten-free. People often do it to alleviate symptoms of celiac disease. But others may simply be sensitive to gluten and want to cut it out as much as possible. In this case, you're not necessarily going gluten-free because you have an allergy or intolerance, but more because you want to avoid it where possible.
Regardless of why people choose to go gluten-free, there are some potential benefits associated with cutting gluten out of your diet. They include:
• Weight loss
• Improved gut health
• Reduced risk for diabetes
• Increased energy levels
• Fewer allergies
• Less inflammation
What should I do if I think I have a gluten problem?
Gluten intolerance can be mistaken for celiac disease, food sensitivity, or other conditions. It is important to have a blood test before you go on the elimination diet and start worrying about what foods contain gluten.
In addition to this first step, it helps if your doctor performs an endoscopy of the small intestine to detect any damage caused by ingesting gluten that could not be detected through just a blood test alone.
Conclusion
Gluten-free has become a trend in recent years, due to the rise of gluten sensitivities and celiac disease. Some people believe that it leads to weight loss, while others say that it helps with digestive problems.
While gluten-free foods are often marketed as healthy, they are often not as nutritious as conventional foods. Additionally, gluten-free foods are often more expensive than other food options. Ultimately, your health is your responsibility.
