Phrases like “gluten-free recipes”, “our product does not contain gluten”, inscriptions on glutenfree food products, as well as constant conversations about some kind of “mysterious gluten” …
This has recently, more than ever, a lot, agree.
One of the most popular queries now in search engines is “What is gluten” and “What is gluten harmful to the body.”
Add here the craze for “stars and not stars” by some kind of “gluten-free diets”, an impossible number on Instagram groups where recipes with the hashtag # glutenfree are published …
But many still cannot say for sure what gluten is, what is its danger, why should it be (and should it?) Be excluded from the diet, and why?
Many simply stupidly follow the “fashion”, others do not even want to bother and delve into this, they say, “just another marketing lure” of manufacturers …
What is true here and what is not? I tried again for myself to understand this issue.
What came of it, what I learned – I am sharing with you in this article.
From this article you will learn:
What is gluten free?
“Since gluten is all so scared and in every possible way avoided it, then this is something terrible” – many people think.
But no, gluten is actually just protein.
Complex protein (protein), which is found in most cereals.
The word gluten (gluten) means glue (glue).
For Russian people, the name gluten is more familiar.
The function of gluten protein is the gluing of other proteins.
In dry form, this protein is colorless and has no taste, but when adding water it becomes grayish and glue-like in texture (hence the name gluten).
It is thanks to gluten, flour mixed with water turns into elastic and elastic dough, which is of great importance in the bakery industry.
Where is gluten in food?
Gluten is found in wheat, barley, spelled, rye.
Whether gluten is contained in oatmeal is a controversial issue so far, and I haven’t found an unequivocal authoritative answer to this question. If you know – write in the comments, I will be very grateful.
Accordingly, everything where the above-mentioned cereals are present is automatically included in the list of gluten-containing products.
These are wheat, rye, barley groats, flour from these cereals, and various baking options, bread, pasta and
But not everything is so simple.
In many foods, from fully prepared – to convenience foods and all sorts of seasonings – most also contain something cereal (mainly flour), and hence gluten.
Therefore, gluten contains:
- Wheat rye and barley cereals (barley, wheat, barley, semolina, bulgur, couscous).
- Flakes and instant cereals.
- Bran wheat, barley and rye.
- Flour from wheat, spelled, barley, rye (wholegrain or not – it does not matter, all in the same list).
- Bread and any pastry, breadcrumbs, crackers, bread, sandwich crackers, crackers, mixes for baking and
Gluten in small doses is commonly referred to as “a product containing traces of gluten.” And manufacturers often warn about this on the packaging. But this is not a guarantee at all. A dishonest, careless manufacturer will not indicate.
Read the packaging is still worth it, but if possible, it is worth refusing any finished products and semi-finished products – from sausage and canned food, to sauces and any “bag” products.
Where else is gluten:
- Gluten in very small doses can also be found in industrial lard (smaltse), butter, and melted butter, in vegetable oils of dubious producers.
- Natural nuts (walnuts, Brazilians, hazelnuts, pistachios, pine nuts, cashews and almonds), as well as sunflower and pumpkin seeds, are completely gluten-free, but in the industrially processed nuts there are traces of it.
- Dairy products ALL can be safely attributed to the list of gluten-containing products and to the category of gluten-free for one simple reason: homemade milk, cheese, butter, cream, cottage cheese and
We looked at what foods contain gluten.
In fact, the list can go on and on, if we consider not only the foods that are familiar to Russians, but also exotic or national ones.
What is so bad gluten?
There are people who are very sensitive to this squirrel.
In their body, in response to ingestion of gluten into the body, or rather, to one of the gluten fractions (gliadins), an inflammatory reaction develops. This disease, and it has the name “celiac.”
In patients with celiac disease, the immune system recognizes this protein as foreign, and attacks it with all available means.
The trouble is that not only gluten gets under attack, but also those tissues in which immune cells meet it.
First of all, the walls of the small intestine are damaged.
In addition to the alimentary tract, the brain, heart, joints and other organs are affected.
In addition, many have latent gluten intolerance.
At the same time, the symptoms are mild and only in the complex can the physician push the correct diagnosis, which must be confirmed by a special analysis (test).
Despite the fact that celiac disease, as a disease, affects only 1% of the population, according to some estimates, every third person has some kind of immune response to gluten.
And the saddest thing is that in many cases the analysis of gluten intolerance does not give a clear answer – that is, a person does not feel very well according to some signs that may well speak about poor tolerance of gltene, but according to the results of the test, he is doing well.
However, it has been noticed that many chronically ill people with an “unclear diagnosis” (and this is now very often) feel much better after switching to a gluten-free diet.
Signs of Gluten Intolerance
Celiac disease can be difficult to recognize because its symptoms are not the same.
Indeed, many people suffer from diarrhea and stomach pains – but not all and not always.
For example, children, for the most part, are confronted with the classic symptoms of celiac disease, but adults only by a third, and according to the Celiac Disease Foundation (CDF), in adults, diarrhea (diarrhea) is not a common phenomenon. .
Other possible symptoms of gluten intolerance:
- pain in the stomach and stomach,
- chronic constipation
- weight loss,
- Iron-deficiency anemia,
- frequent fatigue
- pain in the joints and muscles
- tingling or numbness in the legs and / or arms (fingers or limbs),
- mouth ulcers,
- tooth enamel discoloration,
- anxiety and depression
- frequent headache, migraine,
- learning disabilities in children
- impaired memory and attention in adults.
From a medical point of view, celiac disease is a digestive disorder in the small intestine that occurs as a result of an autoimmune reaction to gluten.
Normally, the surface of the small intestine is covered with a myriad of the smallest villi, which are involved in the absorption of proteins and fats.
In patients with celiac disease, these villi become damaged and cease to perform their function, nutrient absorption is disturbed, and digestive upset occurs.
When the disease form is neglected due to an autoimmune reaction, the thyroid gland is severely affected, bones become fragile, the risk of cancer increases – in short, everything is more than serious.
You need to know (if you use dairy products) that casein, a complex protein found in dairy products, can mimic the effect of gluten on the body.
The question arises: if neither the symptoms nor the tests can guarantee the accuracy of the diagnosis of celiac disease, then how to be?
First, neither one thing nor the other, neither the symptoms nor the tests, cannot be completely ignored; it is not reasonable.
If the situation is not clear, you should conduct your own experiment:
If you are worried about frequent abdominal pain, abnormal stool, general weakness, anemia, and you suspect a latent gluten intolerance, then a gluten-free test diet will help you determine the correct diagnosis.
Gluten intolerance in healthy people.
Why is the problem of gluten intolerance or sensitivity so acute these days?
The fact is that the wheat that a modern person eats is very different from that which our ancestors ate.
During the last two centuries, Michurin’s followers specially selected wheat varieties in the direction of increased protein content, and hence gluten.
Not surprisingly, over the past 200 years, the incidence of celiac disease among people has increased by 400%.
On the other hand, the human body is not well adapted for digesting grain – the main food of birds, which have all the necessary enzymes for this.
Do you give up gluten completely?
It often happens that a person feels “seemingly nothing”, but he has constant weakness and rapid fatigue, and, accordingly, some irritability and other unpleasant emotions and feelings.
All this is safely written off for lack of sleep, not quite high-quality nutrition, lack of sufficient physical activity and
And this is true.
Yes, indeed, all that was listed – all this greatly reduces the level of energy and vitality, causing symptoms such as frequent colds, fatigue and lack of joy in life.
BUT! All of the above symptoms can have one root – eating foods that contain gluten.
Many cases in which people, as an experiment, excluded gluten-containing foods from their diets, had a very unusual and pleasant result.
This increased level of vitality, endurance, problems with the gastrointestinal tract, frequent catarrhal and inflammatory diseases went away, and the general psychological state was leveled: the sleep became calmer and deeper, the state of satisfaction definitely went up.
At the same time other changes in life (in nutrition, movement, rest mode and
But experts say: “Gluten-free is good, even if you do not have celiac disease.”
It is proved that the use of gluten-containing foods will disturb the digestive processes in most healthy people.
These symptoms can be both obvious and very weak, but the conclusion is unequivocal: gluten violates, which means – HARM.
Council of scientists: “Suspend the use of gluten products for a while – from a month to three – and listen to the signals of your body.”
“If I am healthy and feel quite well, can I eat products that contain gluten?”
If you are accustomed to a certain diet, and categorically do not want to give up cereals, flour and products containing them, then after this test you can more objectively, with less emotion, decide this question for yourself.
Here everyone decides for himself. Some people believe that everything is possible for healthy people, while others adhere to the rule of “safe and god preserves.”
The logic is in everything.
And that “you shouldn’t deprive yourself of something that isn’t obviously bad for me,” and that “since this“ beast ”(gluten) is so hard for my body, in principle, why should I deliberately deprive it vitality that can go to something that will benefit me? “.
It is worth considering what is more important to each of us.
Gluten is not found in all grains!
The good news is that not all cereals contain gluten, which means that not everything is so sad, and the rejection of gluten does not mean eating one “grass”
The next article is just devoted to what cereals can (and should, because they are very useful in themselves) to use every day, and not be afraid of poor health.
Therefore, if you decide to reduce (or completely eliminate) the amount of gluten products from your diet, leave in the menu all the cereals listed in this article – they are rich in vitamins, minerals, antioxidants and fiber, which have a beneficial effect on all body systems!
What is a gluten-free diet (a gluten-free diet)?
All other products, except those listed above, are part of the products of the gluten-free diet.
If you decide to go completely, or only temporarily – just try as an experiment, a gluten-free diet – feel free to include the following in the list of products:
- any vegetables (potatoes are possible)
- all fruits and berries,
- any meat
- gluten-free cereals (see the gluten-free cereal article),
- legumes (lentils, peas, chickpeas, mung, beans, soybeans),
- seeds and nuts (as long as you are sure of their quality):
- sunflower seeds,
- pumpkin seeds,
- hazelnut and
If you think that it is difficult to follow a gluten-free diet, then I personally, see the complexity of such nutrition only when you have to eat OUTSIDE the house.
Here, yes, not everything is simple.
Well, this, firstly, can become an excellent occasion to cook at home, on your own, tasty homemade food, and take with you food in containers and thermoses, and not eat where you have to.
Secondly, everything is not hopeless even for those who have to eat out: you can adapt, you can order those dishes in which you are sure that they are WITHOUT gluten.
And one more important point, the rejection of gluten must be conscious and forever, to partially refuse or reduce its use will not work, because our body provokes an immune strike on our own cells to 6 months after you have eaten something that contains Gluten. .
Friends, let’s summarize this article: the rejection of gluten is obligatory for those who are officially diagnosed with celiac disease.
And for those who are completely healthy and prosperous, the use of products containing gluten is a matter of personal choice.
These are my conclusions on this topic. Write your thoughts in the comments, I am very interested to know your opinion.
Do you consume gluten?
Any thoughts to refuse?
Are there any symptoms indicating that the cause of your poor health may be this?
Alina was with you. See you soon, friends!
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