Nutrition Nugget: Gluten
Bite-Size Reads for Your Health & Your Waistline
Chances are you’ve heard somebody at a restaurant or dinner party utter the four “magic” words: “Is that gluten free?” Whether someone chooses to avoid gluten for medical reasons or health preferences, the diet has become one of the most prominent hot-button issues in today’s wellness world. But what role does gluten play in our overall well-being? How does it function in our bodies? Is it really healthier to cut it out entirely? For everyone?
To understand gluten’s effect on our health, let’s first review what it is exactly and how it factors into common foods we eat. Gluten is the protein found in grains such as wheat, spelt, barley, semolina and couscous. It serves as the “glue” that holds food together and creates that elastic texture in some of our favorite breads, pastas and baked goods. The fact that it’s present in so many dishes that form central components of our diets could be why such a large percentage of people find themselves questioning how they feel when they eat it, and whether it could be a healthful step to remove it.
On the medical side, gluten’s impact on the body can range on a spectrum: gluten intolerance to gluten sensitivity and Celiac Disease. Gluten intolerance is a general, umbrella term that can be used to describe a number of symptoms that people experience, such as bloating, gas, upset stomach, and irritability. Even feeling unusual food cravings after eating gluten can be a sign that it’s not agreeing with your system! Gluten sensitivity stirs a reaction in the white blood cells that can result in very similar feelings of pain and discomfort that come with intolerance.
Celiac Disease is an autoimmune issue. Think of it as a full-blown allergy. When a person with Celiac ingests gluten, their blood produces antibodies that attack their white blood cells, resulting in potential damage to the intestines. Our gut health is critically important for overall health and especially our immune function. Those diagnosed with Celiac Disease are advised to avoid gluten entirely to support overall, long-lasting health. Be sure to read food labels and all the ingredients. There are a number of unsuspecting culprits out there in the grocery store, like some soy sauces!
If someone suspects they may have Celiac Disease, they can request a blood test from their doctor to receive an official diagnosis. With the right blood test, a sensitivity can also show up with a blood test. Intolerance however, requires we “test” ourselves with an elimination diet.
To properly conduct an elimination diet test, you will want to remove all gluten for at least a week; I typically recommend two weeks at a minimum. Then at one meal, eat a single serving of a gluten-containing food item (wheat, for example) and then no gluten again for a minimum of three days. Over those 72 hours, you will want to track and pay close attention to any symptoms: indigestion, bloating, nausea, headaches, skin irritation (acne, rash, psoriasis flare-up, etc.). Pay close attention to how you feel and write it down. If you do have symptoms, you will then repeat the same pattern with a non-gluten containing grain, such as rice, to see if the issue is gluten or grains.
Nevertheless, even those without gluten sensitivity or Celiac Disease, many have jumped on the “gluten-free” bandwagon with the intention of improving their health and/or slimming their waistline. The catch, though? Gluten free is NOT an inherently healthier lifestyle.
Several of the gluten free substitutes on the market contain ingredients such as corn, GMO soy, and rice, which are actually higher glycemic than their gluten-containing counterparts. Their nutritional value as far as protein, fiber, vitamins and minerals are generally inferior to foods made from whole or sprouted grain. Genuine, unprocessed grains are usually the way to go for anyone looking to include a variety of food groups and experience maximum health benefits of their nutrition. In addition, people often remove gluten and add a variety of gluten-free foods that aren’t offering nutrition. I encourage everyone to focus on what you ARE eating, as opposed to what you’re not.
The bottom line? Stress less! Unless you have a medical reason to eliminate gluten, choose whole or sprouted grains when you choose to eat them. And for those suffering from intolerance, sensitivity or Celiac Disease, enjoy the options and substitutes remembering to include lots of clean, lean protein and fiber from veggies and fruit in your nutrition plan. Enjoy life and your food. You got this!
