Understanding Gluten
Gluten is a term that has gained a lot of attention in recent years, and the popularity of gluten-free diets has risen dramatically, often surrounded by misconceptions and dietary trends.
If you’ve found yourself wondering what gluten actually is and whether you should be concerned about it, you’re not alone.
Gluten is a protein found in many grains, such as wheat, rye, and barley. Not all grains contain gluten. For example, quinoa is a grain, but it is gluten-free, and rice is gluten-free.
Gluten gives food structure and helps it maintain its shape. It also adds a stretchy quality that holds food together, giving freshly baked bread and pizza crust a nice chew.
Why Can Some People Not Have Gluten?
Most people can break down gluten. However, when some people consume gluten in the form of bread, muffins, or other baked goods, their bodies are not able to fully break down the protein.
While gluten isn’t inherently bad for most people, it can cause gastrointestinal, neurological, and allergic responses in those with Celiac Disease, wheat allergy, and nonceliac gluten sensitivity.
- Celiac Disease is an autoimmune disorder where consuming gluten causes damage to the small intestines.
- A wheat allergy is an allergy to wheat but not all grains or gluten.
- Nonceliac gluten sensitivity is when people may still experience digestive or allergic reactions to wheat proteins even if they do not have Celiac disease or a wheat allergy.
A gluten-free diet is an effective treatment for these conditions.
The Misconception of Gluten-Free Being Healthier
A completely gluten-free diet is not necessarily healthier by definition.
While some believe that a gluten-free diet will help those experiencing symptoms associated with irritable bowel syndrome (IBS), recent research suggests that the carbohydrate component in wheat, rye, and barley is more likely to cause the problem than gluten.
Others claim that cutting gluten can lead to improved health and weight loss. However, no current scientific evidence exists that a gluten-free diet benefits health or disease prevention.
In fact, many products containing gluten, such as whole grains, are very important sources of nutrients. Many studies have linked whole grain consumption with improved health outcomes as whole grains contain vitamin E, antioxidants, fiber, magnesium, and phytochemicals.
Conversely, a gluten-free diet can lead to micronutrient and mineral deficiencies and a macronutrient imbalance with higher sugar and lipid intake. People may also be at risk of deficiencies in nutrients like calcium, magnesium, zinc, B12, and vitamin D, which must come from food sources.
A review of existing data shows detrimental effects to going gluten-free without proper nutritional guidance. These effects include loss of dietary fiber and deficiencies in dietary minerals and vitamins.
The Truth Behind the Grain
It’s important to recognize that the dangers associated with gluten have often been overstated. While those with specific medical conditions need to avoid gluten, removing it from the diet without a valid reason can lead to nutrient deficiencies.
In their unrefined form, whole grains provide nutritional benefits that are hard to replicate with a gluten-free diet. Don’t be swayed by misinformation or popular media to restrict your diet when there’s no medical reason.
Always consult with a healthcare professional before making significant changes to your diet, especially if you think you may have a gluten-related condition.
Remember, informed choices are the best choices when it comes to nutrition!
If you have a gluten concern or food allergies, reach out to dining-nutrition@uga.edu to get in contact with one of our registered dietitians, Katherine Ingerson or Mariah McDaniel.
References:
- Chaudhry NA, Jacobs C, Green PHR, Rampertab SD. All Things Gluten: A Review. Gastroenterol Clin North Am. 2021 Mar;50(1):29-40. doi: 10.1016/j.gtc.2020.10.007. PMID: 33518167.
- Diez-Sampedro Ana, Olenick Maria, Maltseva Tatayana, Flowers Monica. 2019. A Gluten-Free Diet, Not an Appropriate Choice without a Medical Diagnosis. J Nutr Metab. 2019:2438934.
- Marciniak M, Szymczak-Tomczak A, Mahadea D, Eder P, Dobrowolska A, & Krela-Kaźmierczak I. 2021. Multidimensional Disadvantages of a Gluten-Free Diet in Celiac Disease: A Narrative Review. Nutrients, 13(2), 643. https://doi.org/10.3390/nu13020643
- Santurni Letizia, Ferretti Gianna, Bacchetti Tiziana. 2010. The Gluten-Free Diet: Safety and Nutritional Quality.