Our modern diet has seen a considerable increase in the consumption of processed foods, particularly wheat products such as pasta and bread. This, in turn, has resulted in greater amounts of people identifying as having a gluten intolerance and in more severe cases, autoimmune disease.
We spoke to health coach, Jennifer Rhodes, about what gluten really is, where it can be found, and more importantly for sufferers, how it can be avoided.
What is gluten?
Gluten is a protein which naturally occurs in some grains, including wheat, barley, rye, spelt, kamut, semolina and bulgur. The Latin word for glue, gluten is a useful binding agent in cooking; giving bread it’s doughy elastic structure, and keeping biscuits from falling apart. It can also be used as a thickening agent or a flavour enhancer.
Dietary concerns
Research now suggests that there is a wide spectrum of diagnosable conditions related to gluten intolerance.
Coeliac disease is a lifelong autoimmune disease affecting around 1% of the population. The immune system attacks itself when gluten is consumed and causes damage to the small intestine. Coeliac disease is a serious condition which can have both physical and neurological effects on the body ranging from mild to very severe. Alleviation of symptoms is only achieved by maintaining a gluten-free diet.
Wheat allergy is a condition where an individual experiences an allergic reaction after having consumed wheat. It is now estimated that approximately 10–15% of the UK population may have a gluten sensitivity.
An individual may not feel the typical adverse effects at first instance, but gluten may still have a negative effect on the body. In some cases, eliminating or cutting down on gluten, both short or long term, may prove helpful in improving overall health.
Where is gluten hiding?
You may think you are eating a wide variety of foods, but in actual fact you may unknowingly be eating gluten at every meal of the day…
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- Many common and popular foods contain gluten, including bread, pasta, cereal, crackers, couscous, cakes, stuffing, stock cubes and pastries.
- A great deal of packaged foods contain wheat as a main ingredient, such as biscuits, crisps, pizza, bread, wraps, noodles, pancakes and sauces.
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- Gluten is also commonly found in processed, ready-made foods, such as frozen meals, burgers, sausages, ketchup, soy sauce and soups.
- Beers, ales, lagers and stouts are traditionally made from wheat and therefore contain gluten.
‘GF’ does not automatically equal ‘healthy’
Gluten-free packaged products have received a massive boom in the food industry, perhaps in part due to the recent ‘gluten free’ dietary trend. But, taking a trip down the gluten free aisle in a supermarket may not be best for your health.
Often, other ingredients which are used to replace gluten are overly processed, refined and are generally very low in nutrients. Popular replacements for gluten include low quality flours and oils, yeast, preservatives and chemical additives; none of which are recommended for optimal health.
Naturally gluten-free foods
Choose to make healthy gluten-free substitutions:
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- Naturally gluten free grains include: oats, brown, black and wild rice, quinoa, teff, amaranth, polenta, buckwheat, corn, millet and tapioca.
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- Avoid using wheat flours. There are lots of interesting flours that can be used instead, such as coconut, almond, chickpea and oat flours.
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- Traditional noodles can be replaced with rice or buckwheat noodles, and traditional breads with sourdough or sprouted seeded bread.
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- Make use of a spiralizer to make vegetable ‘noodles’ or ‘pasta’ shapes with courgette, sweet potatoes, aubergine or squash.
- Fresh, whole foods are naturally gluten free; vegetables, fruits, beans and lentils, mushrooms, meat, poultry, eggs, fish, healthy oils, nuts and seeds.