Gluten Free - Facts Vs Fads

In recent years we have been hearing and reading a lot about ‘Gluten’. Gluten free diet, gluten free pastas, gluten free baking etc. etc.

There are many myths and unnecessary fear around this word ‘Gluten’, and since wheat has been a main staple and a source of gluten, it is taking all the bash.

So here are some facts about gluten that would probably help everyone to put things in perspective and look at this whole thing from the ground of awareness rather than the fear.

What is Gluten?

Gluten is a kind of protein that is found in wheat and many other grains like rye, barley etc. Some people are sensitive to this component, meaning they are unable to process gluten fully. This causes symptoms like flatulence, stomach cramps, headaches etc. This could be a temporary condition also caused by antibiotics, certain medications, heavy drinking, and stress. The gut wall becomes more porous, undigested or partially digested gluten particles enter the blood stream and alarm the immune system.

One in hundred people have a genetic disability to digest gluten; called a coeliac disease. This is different from gluten sensitivity. Symptoms range from severe diarrhoea to altered growth in children. It is more pronounced unlike gluten sensitivity which can remain unnoticed for years.

Now here are some facts that may help you in choosing the lifestyle change if you are considering one.

Some myths around gluten are

1. Gluten free diet = healthy diet

Not necessarily. Many processed gluten free products in the market are high in sugar, high fat and with additives to compensate for the texture that is lost due to gluten. It may lack other nutrients and fibre. Gluten free processed foods may cause other deficiencies and weight gain too.

2. Gluten free = weight loss

Not really unless you make wise choices. Weight loss may seem to be an effect because most foods containing wheat like bread, biscuits, pastas etc. are automatically eliminated from the diet. Less carbs, less calories. But if one opts for off the shelf processed options, read point#1.

3. Gluten free = eliminating wheat. Wheat is a villain.

It is not just wheat that contains gluten. But since wheat is a staple that majority of population consumes, it is the one who takes all the blame for. Wheat contains gluten as one of the components. But there are other important nutrients like Vit-B group, fibre, Magnesium and iron. Eliminating wheat should be replaced by foods rich in all of the above.

Another reason for which wheat is seen as a culprit is the component called glydin. Glydin in wheat is an appetizer. It stimulates hunger and one lands up eating more, more often leading to weight gain.

So here’s a takeaway

Gluten free diet is necessary for people who have coeliac disease and gluten sensitive of some kind.
For others, moderation is a rule. Do not overdo on processed foods like bread, biscuits and ready to cook foods anyway! It is not just gluten and wheat but whole Jing bang of other additives, extra sugar, bad fats that comes along with it that has full potential to cause damage to your system.

Balance your cereals with generous amount of raw salads, fruits, nuts, sprouts etc. Eliminate refined flour from your diet as much as possible.

Include more complex carbs and variety. So if one meal is your chapati or paratha, have jowar, bajra, ragi roti or rice in the other. Don’t overdo wheat. 

And finally, have a continuous dialog with your body. You may want to go gluten free for a week and observe what biofeedback your body gives before making it a permanent lifestyle change.

#anahathealing, #nutrition, #mindbodyconnection, #gluten, #glutenfree, #wheat, #foodawareness

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Writer is a Clinical Nutrition expert, holistic health consultant, and inner work specialist. Though a nutritionist, she sees food as only one part of the overall solution as roots of any issue are deeper in the hidden emotions. She finds her passion in helping people discover these roots and reconnect to themselves.