Many people are familiar with the gluten-free movement, even if they don’t tailor their diets around gluten-free foods. What began as a relatively unknown dietary restriction among people diagnosed with a certain intestinal disease or sensitivity has branched out to include many other people who avoid gluten for various other reasons.
What is gluten?
Gluten is a protein composite found primarily in wheat and other grains, such as barley, rye and spelt. The stored proteins of corn and rice are sometimes called glutens, but their compositions differ from true gluten.
Gluten often is found naturally in foods and is an important source of protein. Gluten also may be added to foods to supplement their protein content.
Gluten gives dough its elasticity and helps breads rise and keep their shape. Gluten usually gives baked goods a chewy texture.
Baking will make gluten molecules come together, which stabilizes the shape of the final product. Gluten also may be used as a stabilizing agent in other foods, like sauces and ice cream.
Sensitivity to gluten is not the same as celiac disease, which is a condition that requires people to completely refrain from eating gluten.
Celiac disease
Celiac disease is an autoimmune disorder linked to the consumption of gluten. The Celiac Disease Foundation says the disease affects one in 100 people across the globe.
When those with celiac disease eat foods that contain gluten, their bodies see the protein as a foreign invader. As a result, the body mounts an immune system response and ends up attacking itself in the area of the small intestine, which is responsible for nutrient absorption. When the small intestine is damaged severely, it is unable to extract vitamins and minerals from food, leading to various health problems, including malnutrition.
Gluten sensitivity
When consuming gluten, a person with gluten sensitivity or intolerance does not experience symptoms as severely as one with celiac disease. For example, those with sensitivity do not experience small intestine damage or develop the autoantibodies found in the tissue of those with celiac disease.
A research team led by celiac expert Alessio Fasano, MD, discovered that gluten sensitivity is associated with an immune response that is very different from the response seen in celiac disease patients.
Despite this, those with gluten sensitivity may still exhibit similar symptoms to celiac disease. These include intestinal pain, bloating, diarrhea, and cramps. In addition, depression, skin rashes and irritability may occur.
People who suspect a gluten sensitivity or celiac disease should visit a doctor for a simple blood test. Gluten should be avoided only if advised by a doctor, and individuals should not self-diagnose and treat symptoms.
Gluten-free doesn’t mean grain-free
Many people are adopting gluten-free diets for a variety of reasons. While such a diet means passing on foods that contain wheat protein, such as certain breads, crusts and baked goods, it doesn’t mean giving up on grains entirely. Many grains are acceptable for those adhering to a gluten-free diet, and such grains can help fill the void left by avoiding wheat products.
While people with Celiac disease have to avoid foods that contain gluten, many more people choose to remove gluten from their diets. This includes people with gluten allergies or sensitivities that are not as severe as Celiac disease but can cause some gastrointestinal discomfort. The relationship between gluten and certain behavioral problems in children and adults also has been studied. In a paper titled “Developmental Disorders and Dairy Products, Grains, Gluten and Other Proteins,” researchers at the Bamford-Lahey Children’s Foundation found that sensitivity to proteins in both dairy and wheat has been associated with a number of neurological and behavioral disorders in groups of adults and children.
To avoid gluten, a person has to remove wheat products, barley, spelt, rye, and triticale from his or her diet. However, there are many other foods that can be eaten. Plus, flours made from grinding other grains can be used in place of wheat flour in recipes.
The finished products may just have less of the doughy or elastic consistency that is a hallmark of gluten. Here are some those on gluten-free diets can still enjoy.
* Oats: Though they are traditionally gluten-free, oats are often processed on the same equipment that processes other grains. Therefore, there may be some cross-contamination. Oats that are certified gluten-free can be more costly.
* Buckwheat: Despite the name, buckwheat is not related to regular wheat and is not exactly a grain. It is a relation of rhubarb.
In its whole form it can take the place of pasta. In its roasted form, buckwheat takes on a nutty flavor.
* Millet: This is a seeded plant used for grain and cereal production. Millet is typically sold in pet stores as a treat for birds.
Millet is generally flavorless and can be grainy. It can be mixed with other gluten-free flours.
* Quinoa: This is not a grass plant or cereal grain but is actually related to leafy vegetables. Quinoa is often eaten like you would eat rice or pasta, but it can also be baked into bread and cakes.
* Montina: This is made from Indian rice grass and can be milled into flour or combined with other flours in a baking blend.
Montina bakes up into a springy texture, which makes it popular in breads.
* Rice: Many people avoiding gluten turn to rice as an alternative. Rice flour can be substituted for wheat flour in many recipes. Rice can also create a sense of fullness that comes with eating a starchy grain.
* Corn: Cornmeal can be used in baked goods. However, it will offer a grainy texture.
* Amaranth: This is a tiny, ancient grain. It is a complete protein and has more iron than most grains.
People following a reduced or gluten-free diet can enjoy a number of other alternatives in their cooking.
