Health trends have come and gone for a long time and can leave many of us pausing for a moment to consider whether a recommendation is truly healthful or simply another fad. Having a sound understanding of nutritional science and how to nourish your body for long-term health is essential in order to weed through the endless information. Don’t worry, there’s no need to be a trained expert. Simply striving to be a thoughtful and informed consumer will have you on the right trajectory.
Today we’ll take a few moments to consider the current popularity of a gluten-free diet.
Is it indeed more healthful to avoid gluten or simply a passing trend?
We’ll look at what gluten actually is and health conditions that necessitate a gluten-free diet. In Part 2 we’ll consider whether a gluten-free diet is best for all individuals and how to adopt a diet that will nourish your body for long-term health.
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Gluten is a generic name for complex proteins present in wheat and grains related to wheat, comprising about 70-75% of the total protein content of wheat. It is made of a combination of two groups of proteins – glutenin and gliadin – which are found in the inner layer of the grain, called the endosperm. Derived from the Latin word “glutinum”, meaning adhesive or glue, it provides elasticity and chewiness in breads and pasta and also helps dough rise.
Other than wheat, where else can gluten be found?
- Other species of wheat include: farro, freekah, bulgar, spelt, kamut
- Close relatives of wheat that also contain gluten are: barley, rye, triticale
- Oats are a special case. They do not contain gluten, but are often cross-contaminated with gluten in harvest and processing. This is why you may see oats in the store labeled “gluten-free”. It is almost important to note that a sub-set of people with Celiac disease may react to a protein in oats that is similar to gluten.
- Gluten is also found in a wide array of processed foods including, condiments (such as soy sauce), gravies, ice creams, imitation cheese, hot dogs, as well as medications, and even body care products.
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Gluten Related Health Conditions
1. Celiac Disease – Avoiding gluten is absolutely essential for those with this autoimmune disease where the ingestion of gluten leads to damage in the small intestines. When consumed their body mounts an immune response attacking the small intestine and damaging the villi, small fingerlike projections that line the intestine, which ultimately inhibits proper nutrient absorption. Celiac disease affects approximately 1% of the population. The best current estimate is 1 in approximately 133 people. [1] For more details, check out my three page overview of what Celiac Disease is, the causes, and how you can successfully manage this disorder through a nutrient-rich diet.
2. Non-Celiac Gluten Sensitivity – The name given to reactions to gluten that are not allergic or auto-immune. Individuals with these reactions do not have the intestinal damage related to Celiac disease and do not have an identifiable allergy. This diagnosis is typically made when Celiac disease is ruled out and eliminating gluten from the diet significantly reduces or eliminates the symptoms. Gluten sensitivity can also have a lot of Celiac symptoms, such as joint pain, headache, muscle cramps, and fatigue. Research estimates that 18 million Americans have non-celiac gluten sensitivity. [2]
3. Wheat Allergy – An allergic reaction to foods containing wheat. Symptoms will likely develop within minutes or hours after consuming a wheat product. Symptoms can include itching in the mouth or throat, hives, headache difficulty breathing, cramps, or diarrhea.
It is important to make clear that consuming a gluten-free diet by substituting most packaged gluten-free products for their gluten-containing counterparts is not more healthful. Just as you can consume a vegan diet filled with junk food (Skittles, Fritos, Potato Chips, and Oreos Chocolate Cones are all vegan) you can also switch to a gluten-free diet thinking you’re doing yourself long-term good.
The foods we should be most focused on for optimal health are Green, Beans, Onions, Mushrooms, Berries, and Seeds (GBOMBS!), which are all naturally gluten-free and loaded with nutrients for preventing chronic disease and promoting health and longevity.
I’ll see you for Part 2 where I’ll address whether everyone should consider a gluten-free diet and how to incorporate naturally gluten-free, nutrient-rich foods into your diet every day!
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[1] “Celiac Disease Fast Facts.” National Foundation for Celiac Awareness. http://www.celiaccentral.org/celiac-disease/facts-and-figures/
[2] “Celiac Disease Facts & Figures.” National Foundation for Celiac Awareness. http://www.celiaccentral.org/non-celiac-gluten-sensitivity/