The Gluten Free Explosion!
Facts and Fiction.
Lately I've been talking to more and more people who are striving and/or struggling to live on the gluten-free (GF) diet, either by choice or as an actual health necessity. Gluten free has been increasing on store shelves and on restaurant menus for several years now, so lets take a look and discuss the benefits and concerns on this ever growing dietary trend, and those who truly require it.
By Choice: Every decade there seems to be a particular dietary subject that catches the media's attention ultimately influencing us on a social level. In the 80's and 90's it was Fat=Evil, in the 00's it was the Carb Craze, today it looks like Gluten Free is the end all answer to dietary success. Don't get me wrong! All of these dietary concerns are not without merit. All of them can do us harm in excess. But just as consuming too much can cause dietary imbalance so too can total elimination. The choice to live a gluten free diet may sound healthier because of all the attention it has received in recent years, but new studies are revealing that GF diets are not necessarily healthier. In fact, according to Dr. Eyad Almallouhi, a pediatric gastroenterologist at Mayo Clinic in Rochester, Minnesota** many gluten alternatives have more calories and may actually lack vital nutrients our bodies need, especially in children.
By Necessity: There are, however those with Celiac Disease, a genetically inherited autoimmune disorder where the intake of gluten damages the small intestine. Others suffer from Non-Celiac Gluten Sensitivity, a condition with symptoms similar to those of celiac disease that improve when gluten is eliminated from the diet. There is no known cure for either condition. Elimination of gluten is the only way to avoid the uncomfortable and in the case of Celiac Disease if left untreated, life-threatening symptoms. The increased attention to gluten free has made GF items more readily available to those who require this diet. So trends can be helpful!
Gluten: is found in grains such as wheat, barely, and rye. There is a grain called triticale which is a cross of wheat and rye that also contains gluten. Individuals with Celiac Disease are often prescribed a gluten free diet because gluten can inflame the small intestines of those with this disease.
Below is a more complete list of gluten sources. With so many one can see how difficult it can be to avoid gluten all the time!
Wheat: The number one culprit!
Whole wheat of any variety is wheat that contains all three parts of the wheat grain -- germ, bran and endosperm. The germ and bran are the nutrient dense aspects of whole wheat. The refining process allows whole wheat to be broken down into many counterparts. All of which are known to aggravate gluten sensitivities and intolerance.
Here is a list of the many different components of wheat. All should be avoided to remain gluten-free. Keep in mind, however, that there are lots of nutrient dense benefits to eating wheat. If you do not have issues with gluten it is not necessary to avoid them entirely, but, as with any food moderation is key.
- wheat starch
- wheat bran
- wheat germ
- couscous
- cracked wheat
- durum (highest nutrition value of the wheat family, but also has the highest gluten!)
- einkorn
- emmer
- farina
- faro
- fu (often found in Asian foods)
- gliadin (a protein present in wheat seeds)
- graham flour
- kamut
- matzo
- semolina
- spelt
- barley
- bulgur
- rye
- seitan
- triticale and Mir (a cross between wheat and rye)
If you are on a gluten-free diet, don't be discouraged. There are plenty of foods that one can eat:
- fruits and vegetables
- beans
- seeds
- legumes
- nuts
- potatoes
- eggs
- dairy products
- corn
- rice
- fish
- lean beef
- chicken
- amaranth
- arrowroot
- buckwheat
- cassava
- millet
- quinoa
- rice
- sorghum
- soy
- tapioca
- buckwheat
- corn
- millet
- rice
- sorghum
- quinoa
