As with most fads, gluten has
way too many headlines and gluten free diets are popular, without
much knowledge of what it is or why we should or should not eat
gluten. In fact, the majority of Americans do not know which foods
contain gluten.
Gluten is a protein composite found in foods processed from wheat
and related grain species, including barley and rye. Gluten gives
elasticity to dough, helping it rise and keep its shape and often
gives the final product a chewy texture. Worldwide, gluten is a
source of protein, both in foods prepared directly from sources
containing it, and as an additive to foods otherwise low in protein.
Gluten, especially wheat gluten, is often the basis for imitation
meats resembling beef, chicken, duck, fish, and pork. When cooked in
broth, gluten absorbs some of the surrounding liquid and becomes
firm to the bite. Gluten is often present in beer, soy sauce, some
chocolates, and deli meats. It can be used as a stabilizing agent in
more unexpected food products, such as ice cream and ketchup.
Experts estimate that about .75% to 1% of Americans have celiac
disease. The condition, caused by an abnormal immune response to
gluten, can damage the lining of the small intestine. For people
with celiac disease, a gluten-free diet is essential, but for
others, "unless people are very careful, a gluten-free diet can lack
vitamins, minerals, and fiber," according to the Celiac Disease
Center at Columbia University. Many whole grains that contain gluten
are rich in an array of vitamins and minerals, such as B vitamins
and iron, as well as fiber. Studies show that whole grain foods, as
part of a healthy diet, may help lower risk of heart disease, type-2
diabetes, and some forms of cancer. The 2010 Dietary Guidelines for
Americans recommends that half of all carbohydrates in the diet come
from whole grain products.
Gluten sensitivity is classified as intolerance, not an allergy.
Gluten does not make you fat and cutting gluten will not help you
lose weight. Gluten-free does not mean fat-free or calorie-free.
“Gluten does not make you fat,” according to the Cleveland Clinic.
“Calories make you fat regardless of where those calories are coming
from, whether they are coming from brown rice, which is gluten-free
or a wheat bagel.” If you eat more calories in a day than you use,
the extra calories will be stored as fat.
Some gluten-free foods contain extra sugar and/or calories to make
them more palatable and make up for the loss of the gluten.
You can eat a clean diet that includes gluten or a clean diet that
does not.
French fries are gluten-free and vegetarian.
There is nothing unhealthy about gluten. Gluten alone doesn't have
many health benefits, but foods that contain gluten, like whole
grains, tend to be higher in fiber and contain vitamin B, zinc, and
iron. As a result, cutting gluten could actually result in
nutritional deficiencies.
Gluten does not cause cancer. There is no connection between gluten
and risk of most cancers. The exception is an increased risk of
intestinal cancer for only those who have celiac disease, or true
gluten intolerance. The Mayo Clinic lists cancer as a complication
of celiac disease (not gluten). People with celiac disease who do
not maintain a gluten-free diet have a greater risk of developing
several forms of cancer, including intestinal lymphoma and small
bowel cancer.
Numerous observational studies show that the more whole grains a
person eats, including the gluten-containing grains (wheat, rye,
barley), the lower risk of most cancers. This is true for some of
the most common types of cancer, such as breast, prostate, and colon
cancers, as well as for less common cancers, such as cancer of the
pancreas. Whole grains contain fiber, which can stabilize blood
sugar and hormone level.