What Is Gluten Exactly
We hear the word thrown around left and right these days, but can anyone accurately define gluten in scientific terms?
As it turns out, gluten is not a single compound or substance found in our food. Instead, the term refers to a wide range of protein types belonging to the family known as prolaminsan example includes gliadin, a common wheat gluten.
Prolamins are plant storage proteins with high amino acid content and contain a number of health benefits to the body. By and large, these compounds are known to boost levels of glycogen in the muscles, fuel the brain with quick energy, and even protect vital organs.
Unfortunately, gluten has characteristics that do more harm than good for many people, as well discuss soon.
The problem is that gluten is everywhere, and theres no denying its deliciousness. Gluten can be found in whole wheat, spelt, barley, triticale, rye, and some forms of oats. It has a gluey, sticky quality to it, demonstrated in the toss-em-high pizza doughs and glossy pasta pots we know and love. From fluffy muffins to perfectly crunchy breakfast cereals, its gluten doing the heavy lifting in pretty much all of your favorite carbohydrates.
Our standard American diets are gluten-heavy, which makes it tough to part ways with this pernicious protein.
Of course, many of us successfully follow through on our gluten-free commitments and turn over a new leaf for health and happiness in the long run.
Gut Permeability For All
Interestingly, many experts assert that the issues with gluten may extend beyond just Celiac Disease alone. Several doctors have written books that have attempted to explain the potential health disrupting potential of gluten. The main argument against the ingestion of gluten for non-diseased folks is the aspect of gut permeability. These experts assert that gluten increases gut permeability by opening the tight junctions of the intestinal lining. Our tight junctions are supposed to stay closed in order to prevent any large molecules from passing into circulation. If these junctions are opened and molecules leak through the gut, many health complications are possible due to inflammation and autoimmunity. But are their claims really based in truth?
Research into this matter has revealed an interesting phenomenon. Upon the exposure to gluten, a protein in the intestines called zonulin is upregulated . This protein regulates the tight junctions in the small intestines. The more zonulin that is present, the wider the gap in the tight junctions becomes . Based on this observation, it is theoretically true that gluten could cause gut permeability and thus health complications. However, just because gluten upregulates zonulin production doesnt mean it will lead to increased gut permeability. We still have to examine the extent to which zonulin is upregulated.
Are There Risks To Trying A Gluten
If you cut all gluten out of your diet, theres a risk that you could miss out on nutritious whole grains, fiber and micronutrients. Getting enough whole grains in your diet is especially important if youre at risk for heart disease or diabetes. Whole grains can lower cholesterol levels and even help regulate your blood sugar. In addition, some gluten-containing foods are sources of important vitamins and minerals, such as B vitamins, iron and magnesium.
Keep in mind that some processed gluten-free foods contain high amounts of unhealthy ingredients such as sodium, sugar and fat. Consuming these foods can lead to weight gain, blood sugar swings, high blood pressure and other problems. So, a gluten-free label doesnt necessarily make a food healthy.
If you dont have celiac disease or gastrointestinal irritation, Rajagopal recommends removing highly processed foods from your diet before removing gluten. Add in more fruits, vegetables, whole-grain bread or pasta, and lean proteins. Many people find they feel better just by eating better, not by removing gluten.
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Double Trouble: Wheat Germ Agglutinin
Another one for the non-Celiac crowd: wheat germ agglutinin is an inflammatory, immune-disrupting protein found in wheat and despite the similar name it isnt the same thing as gluten. Wheat germ agglutinin can provoke an inflammatory response in gut cells and disturb the natural immune barrier in the gut, making the gut more permeable to things that dont belong in your blood.
Again, this is totally separate from the problem of gluten. Obviously, gluten and WGA usually come as a package deal, because theyre both found in wheat, but you can have trouble with WGA even if you had no reaction to a gluten elimination challenge.
Why Is Gluten So Bad For Some People
Today there are many contradictions about the effects ofgluten .Some sources claim that it is safe for everyone except people with celiac disease. On the other hand, some health experts believe that gluten is harmful to most people.
Despite these contradictions, gluten is still a part of many foods on the market today. However, in recent years a large number of people actively try to avoid gluten consumption. This fact may be due to the increase in the number of people who are sensitive to gluten or it may be because its negative health effects are known.
Know whats true about the effects of gluten on peoples bodies.
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Things That Happen To Your Body When You Go Gluten
It might get worse before it gets better.
For most people, gluten isn’t the terrible, horrible, no good, very bad protein it’s made out to be, and doctors insist you shouldn’t avoid it just to follow a trend. But if you’re sensitive to gluten about 1 in every 133 Americans cutting it out of your diet is a necessity. Like with any other major change you make to what you’re putting in your body, there could be side effects. Here are some things you might want to prep for.
Rice Cake With Nut Butter
Gluten-free doesnt mean grain-free. Those who dont consume gluten can still eat gluten-free grains like rice and oats, and pseudo-grains like quinoa and buckwheat.
For a quick and easy snack, smear some nut butter on a rice cake. You can also add some apple slices, berries, hemp seeds, or chia seeds for extra nutrition and texture.
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Celiac Disease And Gluten
Celiac disease is an autoimmune condition where consuming gluten in any form can cause serious harm, like long-term organ damage. For people with celiac disease, going gluten free isnât a new way to lose weight. Itâs a strict, medically-necessary diet that affects what they eat, the medications they take, and even the hygiene products that they use.
People diagnosed with celiac disease experience a lot of negative effects when they ingest gluten, even when they eat something as small as a few crumbs of bread. Symptoms include digestive issues like bloating, gas, diarrhea, or constipation. As a celiac, you can also experience nutritional deficiencies that cause anemia, weight loss, or even failure to thrive. Eating gluten could also cause skin rashes, neurological issues, and depression or anxiety. Celiac disease is very serious and those diagnosed need to follow a strict diet, free from gluten.â
Do I Need To Avoid Gluten
Whether or not it is safe to consume gluten depends on your genetics and your gut, Jane says. There are people who have an intolerance to gluten. The most common and well understood is coeliac disease, which is an autoimmune condition that affects the small intestine. It is an immune response to the gliadin component of gluten. There is a toxic amino acid sequence within the gliadin that is poorly digested and evokes an immune response in certain individuals. Its the immune response that causes the reaction.
Coeliac disease has been linked to increased risk of certain health problems and even 50mg, equivalent to the size of a breadcrumb, can be toxic to those with the disease.
However, beyond those living with coeliac disease or a diagnosed gluten sensitivity, it is estimated that an additional 10-15 per cent of the population is avoiding gluten as they believe it causes them symptoms.
Those people should first go to their doctor to check that they dont have undiagnosed coeliac disease, Jane says. Otherwise, dont be frightened of having gluten or wheat-containing foods. If you dont have a gut issue, you should still be trying to include whole grains and cereals as part of a healthy, balanced diet.
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What Is Gluten And Why Is It So Bad
Gluten is the common protein found in wheat, barley, & rye. There are more and more people that are having health problems associated with gluten consumption. In this article, I will dive deep into the research to answer the question, what is gluten and why is it so bad?
Gluten is a sticky, storage protein that is challenging for the digestive tract because it binds to the small intestinal wall where it can cause digestive and immune system disorders. Gluten sensitivity is an epidemic that is a major contributing factor with inflammatory and autoimmune diseases .
Gluten intolerance is highly associated with inflammatory disorders of all kinds . It is also a contributing factor in many autoimmune diseases such as celiac disease, rheumatoid arthritis, type I diabetes, Hashimotos thyroiditis, autoimmune cardiomyopathy, lymphoma, and dermatitis herpetiformis among others . It is also linked as a contributing factor in asthma, allergies, & eczema .
It Provides No Essential Nutrients
Food experts have stated that gluten is bad for your health because they have not linked it to any nutritional benefit. According to Health Harvard, gluten has no nutritional benefits, meaning it denies you the health benefits associated with various nutrients .
These are some of the reasons why most people have chosen to embrace a gluten-free diet. However, before you buy into the gluten-free diet, you must know that this too has its pros and cons.
Yes, it saves you from celiac disease, dermatitis herpetiformis, gluten intolerance, and wheat allergies. However, it also has its fair share of downsides.
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What Happens To People Who Are Sensitive To Gluten
Gluten can be broken down in the gut of healthy individuals. However, digesting it is far more difficult for people who are genetically predisposed to having a gluten intolerance .
In the latter case, certain amino acids and even peptides in gluten don’t get broken down in the small intestine, but instead pass through it. In doing so, these comparatively large particles damage the intestinal lining .
This intestinal lining is meant to act as a barrier against the bacteria and toxins that come through our food . When damaged, though, it is unable to do so, in a condition often known as a ‘leaky gut’ .
In a leaky gut, the foreign invaders entering our body end up activating our immune system, which triggers a variety of symptoms that result in gluten-related conditions like a wheat allergy and non-celiac gluten sensitivity .
Why You Should Avoid Gluten
If you have any symptoms of gluten-sensitivity, you may want to consider removing gluten from your diet. There are four conditions that require a strict gluten-free diet:
Celiac Disease
About 1% of Americans have celiac disease, however, most cases go undiagnosed. People with celiac disease experience gastrointestinal symptoms like excessive gas, diarrhea, unexplained weight loss, and nutrient deficiencies.
Prolonged ingestion of gluten in people with celiac disease results in damage to the intestinal lining. This damage affects the digestive systemâs ability to absorb vitamins and minerals. People with celiac disease have a high risk of developing osteoporosis, arthritis, infertility, and neurological problems.
Non-Celiac Gluten Sensitivity
Some people diagnosed with irritable bowel syndrome may have gluten sensitivity. Itâs possible to have difficulty digesting gluten without having celiac disease. If you experience gastrointestinal symptoms after eating wheat, barley, or rye, but have tested negative for celiac, you may have NCGS and could see improvement on a gluten-free diet.
Wheat and other cereal grains can cause allergic reactions in some people. Typical allergy symptoms include:
- Itching/swelling of the mouth or throat
- Vomiting/diarrhea
Keeping a food diary can help you determine if your allergy symptoms occur after eating wheat, barley, rye, or oats.
Dermatitis Herpetiformis
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Coeliac Disease And Gluten Intolerance
Most people can digest gluten with no issues however, some individuals have an auto-immune condition called coeliac disease. Coeliac disease is hereditary, meaning it runs in families if you have a parent with the condition, you also have a one in ten chance of developing it.
When those with the illness eat gluten, it triggers inflammation in the small intestine and damages the small finger-like projections called villi along the gut wall. Undiagnosed, coeliac disease can damage the gut lining and lead to nutrient malabsorption, resulting in mineral and vitamin deficiencies. Symptoms include:
Around 1% of those in the U.S. are diagnosed with coeliac disease, though it is estimated that more than two million Americans are living undiagnosed with coeliac disease.
Those with a wheat allergy also have to avoid glutenous products unconditionally. People often confuse wheat allergy with coeliac disease, though the two are separate conditions for example, those with wheat allergy can experience symptoms when eating gluten-free products if they still contain parts of the wheat other than gluten.
Wheat and gluten can be present in unexpected products, including playdough, imitation crab meat, soups, marinara sauce and processed meats, among other sources. With this in mind, always check the labels carefully before buying a product, even if you wouldnt expect it to contain wheat and gluten.
Thyroid Disease Diabetes & Other Conditions
Individuals with other autoimmune and non-autoimmune conditions may benefit from a gluten-free diet. Type 1 diabetes is a hereditary, autoimmune condition that is seen primarily in children. A recent systematic review of studies estimates that 4 to 5% of people with type 1 diabetes also have celiac disease.
The two conditions share a common genetic background. Consuming cows milk and gluten under four months of age and having early viral infections have been linked with the development of each disease.
Other research hints that a gluten-free diet may help prevent type 1 diabetes. Gluten peptides are thought to cross the intestinal barrier and cause inflammation. When these peptides reach the pancreas, they may change beta cells, causing alterations in insulin secretion. Animal studies and one human study have shown that gluten-free diets during pregnancy may lower the risk of type 1 diabetes in children.
Other research suggests an association between celiac disease and autoimmune thyroid diseases such as Hashimotos and Graves disease, as well as between non-celiac wheat sensitivity and thyroid disease.
The rationale behind this connection is based on a cross-reaction of antibodies, poor absorption of nutrients needed for thyroid function, and leakage of intestinal toxins. Eliminating gluten has been advised because of possible interactions of gliadin with thyroid antigens.
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What Other Grains Could I Eat
There is currently no known cure for coeliac disease, but it can be managed with a gluten-free diet. If you have been diagnosed with coeliac disease or a gluten intolerance, you need to know what foods to avoid and what foods or supplements can help you get all the nutrients you need.
Apart from obvious foods such as bread, cakes and pasta made from gluten-containing grains, other processed products such as battered or crumbed meats, dairy products, canned vegetables, condiments, sweet and savoury snacks and even alcoholic drinks may also contain gluten. Packaged foods must declare on the label if the product contains gluten.
However, you can still enjoy an interesting and varied diet, and there are now more and more gluten-free products widely available. These include bread made with soy flour, rice flour and buckwheat, and pasta made with gluten-free ingredients. Other good options include rice, brown rice, rice noodles, polenta, buckwheat, amaranth, lentils and quinoa.
Just because a food is labelled gluten-free doesnt always mean its healthy like any other processed foods, some gluten-free products are also high in sodium and saturated fat. Many of them can also be low in fibre so always check the nutritional information on the label.
Gluten And Irritable Bowel Syndrome
Diet has been shown to play an important role in some patients with IBS,15 and multiple studies have evaluated both gluten exposure and the clinical benefits of the implementation of a GFD in patients with IBS. In one of the earliest studies of a GFD for IBS, Wahnschaffe and colleagues described a group of IBS patients with negative serum celiac disease antibodies and positive intestinal celiac disease antibodies detected on duodenal aspirate who had both improvement in their IBS symptoms and a reduction in intestinal antibody levels when placed on a GFD for 6 months.16 It could be argued that these biomarkers and the response to the GFD are consistent with latent or potential celiac disease however, these patients would likely be labeled as having NCGS in clinical practice where intestinal antibodies are not routinely obtained. In another study from the same investigators, patients with diarrhea-predominant IBS who were HLA-DQ2/8positive and who had elevated levels of IgG celiac diseaseassociated serum antibodies had greater reductions in IBS symptom scores after 6 months on a GFD than patients who were HLA-DQ2/8negative and IgG celiac diseaseantibody negative .17
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People With Dermatitis Herpetiformis
Dermatitis herpetiformis is when gluten triggers a severe rash on the elbows, knees, head, buttocks, and torso. Most people with dermatitis herpetiformis will also experience the same small intestinal damage as those with celiac disease.
However, unlike people with celiac disease, dermatitis herpetiformis patients might not experience digestive symptoms such as diarrhea, nausea, vomiting, or constipation.
A gluten-free diet is recommended to treat dermatitis herpetiformis, although medications can also help control symptoms in the short term.
