A few things about gluten
What is gluten ?
Very simple said - GLUTEN is the general name for some proteins found wheat, rye, and barley.
Gluten in the kitchen
Wheat is one of the most common grains and for sure an ingredient we use in everyday foods. Countless kinds of breads, pasta, pies and sauces rely on wheat as the main ingredient. Gluten is the famous component in wheat which gives structure, texture and elasticity to products like the ones mentioned below.
A short story
Wheat is milled into flower. The wheat grains are protected by a brownish shell called bran. Inside this shell we found the endosperm (this is the starchy part and looks like rice) and the germ. The germ is separated in the sifting process. In general producers separate the grain in these three components. But when the grain is milled completely as it is, we get the wholewheat flour. It is more nutritious as the germ contains fats and proteins, it has fibres but the shelf life is shorter. So it is recommended to store in refrigerator the flours which contain the bran and the germ.
After the endosperm is separated it can be processed in various products. Fine milled endosperm can become semolina for example. Semolina processed with water can turn into pasta or couscous. Grinding the semolina results in flour and now we return to the famous gluten.
Glutenin and Gliadin are the two proteins that are present in the flour and that are forming the gluten. This proteins are not soluble in the water. Also flour without water can not develop gluten. Gluten is developed after adding water to flour in the kneading process. After gluten is developed the dough becomes silky and elastic. If the gluten is not completely developed the dough will be weak and won’t rise properly. Of course there are many flour types according toi their protein content. For example bread flour has a high protein content up to 16% because here the dough should be elastic and rise well and the final product is wanted to be chewy and elastic. Flour for pastry has a smaller protein content so the gluten developed quantity is lower. For pies there’s no need for the dough to be so chewy and elastic. Also the kneading process here is more gentle. All purpose flour is a combination between this two types, having something from both worlds as the name suggests.
When gluten is a problem ?
It is true that gluten can cause health issues but not for all of us. Some people react to gluten. It is “treated” like a toxin by the body and the immune cells attack it. So if this persons continue to eat gluten, the fight between immune cells and gluten causes inflammation. The side effects can be mild (fatigue, bloating, constipation alternating with diarrhea) or severe (weight loss, intestinal damage) like in celiac disease. For this category of people only, removing the gluten from the diet may reverse the damage.
(https://www.hsph.harvard.edu/nutritionsource/gluten/)
Other situations that can require the elimination or reduction of gluten are:
non-celiac gluten sensitivity - a gluten intolerance, similar to the celiac disease but without such levels of antibodies and intestinal damage. There is not a diagnostic test for this, just the symptoms (similar with celiac disease) and a negative diagnostic for celiac test. (https://www.hsph.harvard.edu/nutritionsource/gluten/)
Wheat allergy - an allergy to one ore more proteins found in wheat with symptoms ranging from mild to severe (may include swelling or itching of the mouth or throat, hives, itchy eyes, shortness of breath, nausea, diarrhea, cramps, and anaphylaxis). Often seen in children. (https://www.hsph.harvard.edu/nutritionsource/gluten/)
Dermatitis herpetiformis - a skin rash resulting from eating gluten. Although people with celiac disease may have this dermatitis the reverse can not be true. (https://www.hsph.harvard.edu/nutritionsource/gluten/)
Please take in consideration that this are general medical information based on personal research mainly on the internet. Feel free to explore this subject in detail if you want. I just wanted to show what are the situations when gluten can be a problem. For more information you can contact a doctor or a registered dietetician. It is very important not to take any actions without advice and diagnostic from a doctor. The range of symptoms is quite wide and without specialised help it is difficult to determine if you are in one of the situations presented above.
What are gluten free options ?
Basically anything excepts the foods which contain the grains or flours mentioned above…
Fruits, vegetables, nuts, seeds, meat, fish, eggs …
And grains like quinoa, rice, corn, gluten-free oats…
A quick google search for “gluten-free foods” will show you more :)
When gluten is not a problem ?
The good news is that most people can eat gluten without having any side effects from it. If you don’t have a problem with gluten there is no need to avoid gluten. Wheat and other products which contain gluten (rye, barley) can be healthy and delicious. Just put moderation first. And keep in mind that from time to time it is ok to enjoy a crusty and tasty slice of pizza or a hot apple pie together with a cappucino. And sometimes if don’t feel quite fine, maybe it is better to try to balance your overall diet than put the blame on some “problematic nutrients”.
Keep in mind that consumer surveys show that top three reasons for choosing gluten-free foods are “no reason”, “healthier option” and “digestive health”. And there are studies that non celiac people are the biggest purchasers of gluten-free products. (https://www.mintel.com/food-and-drink-market-news/gluten-free-consumption-trends/)
So choose wisely :)…
