Gluten & Your Diet

Gluten & Your Diet
by Anna Wagner (Guest Author - FIT Major in Fragrance and Cosmetics) & Dr. Shamil 

Over the past years you may have noticed more and more products in your supermarket labeled “gluten free”. And chances are you’ll have heard contrasting opinions about its effects on health. Gluten may sound slightly ominous, but it is simply just a family of proteins found in grains such as wheat, spelt, rye, and barley. Glutenin and gliadin are the two main proteins in gluten, with gliadin being responsible with negative health effects on those with celiac disease.

When mixed with water gluten has a sticky, glue-like consistency. This allows for elastic dough and resulting in the signature chewiness of bread & baked goods. You won’t just find gluten in baked goods though, it is used in a host of other foods, some you may not even expect. Most grains and starches will contain gluten. Grains that don’t contain gluten include: rice, sorghum, millet, buckwheat, wild rice, and quinoa. However, soups, sauces, dressings, processed cheeses, hot dogs, oats, ice cream, and many other foods could also possibly contain gluten.

How do you know if something has gluten in it? Luckily most stores now include a gluten-free section, which makes singling out products manufactured without gluten easy. But for everything else not under this label you’ll have to do a little more reading. Check the ingredients list for anything containing wheat, barley, rye, malt, oats, or brewer’s yeast. If it contains one of these words that means it is not gluten-free. However, there are exceptions; oats labeled “gluten-free” are safe as they are specially produced without being contaminated with wheat, rye, or barley.

Pure beans like black beans or pinto beans are naturally gluten-free. They’re also a wonderful and rich source of fiber, protein and vitamins for those on a gluten-free diet.

However, use caution when purchasing canned beans with any additives; read labels and make sure no added wheat starch or wheat flour or other gluten-containing ingredients were added. Additionally, dry beans may become contaminated with gluten via cross-contamination, depending on where and how they were grown and packaged, so therefore it’s encouraged to wash beans prior to cooking and eating. Avoid purchasing dry beans from bulk bins because of the risk of cross-contamination with gluten-containing grains.

Use caution when ordering beans in restaurants as they may be prepared with gluten-containing ingredients or become contaminated via cross-contact. If you’re still wary or unsure about a bean product, stick to certified gluten-free options.

But now there is the concern of what these gluten proteins will do to you. If you have celiac disease gluten products are not an option at all. Eating gluten with celiac disease triggers an immune response that overtime damages the small intestines. Intestinal damage can lead to various health complications including the prevention of nutrient absorption. You should get tested by a doctor to find out if you have celiac disease or gluten intolerant. Symptoms can often be overlooked or confused with other health issues.

If you don’t have celiac disease or a sensitivity to gluten you won’t have to worry however. Your stomach will be able to break down these proteins without triggering an immune response. What is important is maintaining a balanced diet. If your diet consists solely of gluten-free products you could risk the chance of depriving yourself of nutrients. It could also lead to weight gain as many of these products will add more sugars or fats to make up for taste. Always consult a doctor when making diet changes and monitor how they affect your body.


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