Personally, I have always been an advocate of whole wheat, but I have been seeing a lot of Gluten Free Diet ads and labels about lately. At the grocery store, on the internet, in restaurant menus; the signs are all around. I’ve even seen gluten free pet foods! But if you had asked me, a year ago, exactly what is Gluten? I would’ve replied saying I think it’s just an ingredient. I have had clients ask me about the “latest” diet out there—Gluten-free diet, so when I tell them that gluten is used as a stabilizing agent in some foods such as Ketchup and Ice Cream, they would just look at me like I have 5 heads.
Gluten is a protein that is found in many commonly consumed grains, including Barley, Wheat and Rye. It is what gives breads their chewy and absorbent qualities. When separated from the grain, it is used in some vegetarian diets; because it absorbs the flavor of the broth it is boiled or cooked in. For this reason it is used as a base for imitation meats that are made in China. It is also used to improve the protein content in pet foods. So, what’s wrong with this common component of whole grain? Well, let’s start with Celiac Disease. Celiac disease is an inherited autoimmune disease that causes the immune system to attack the villi (small finger like protrusions) in the small intestine whenever gluten is introduced into the system. This prevents the nutrient absorption into the body which causes symptoms such as anemia and fatigue. It can get to a point that their body will attack the lining of the intestine, resulting in long problems that affect the digestive, skeletal, neurological systems and more.
However, unlike many other diseases that require complicated medicine regimes or treatments, celiac disease can be completely treated by following a lifelong gluten-free diet. Although this may seem like an easy fix, many celiac patients await the day that digestive enzymes or easy treatments are available, because eliminating gluten completely can be a complicated lifestyle to maintain.
Know your ingredients
Gluten is an ingredient that can be found in almost all processed and packaged food products, because it is used as a stabilizer or emulsifier in common foods. Although gluten is frequently used, it is never listed as "gluten" on the package, which makes deciphering ingredients very tricky. A celiac patient must first begin a gluten-free meal plan by memorizing or writing down the list of terms that denote "gluten" and avoid all products that list these ingredients. It is best for consumers with celiac to only circle the outside perimeter of the grocery store when shopping, which involves the produce, dairy and meat sections (while avoiding the wheat-laden bakery all together). There are grain alternatives such as quinoa, soy, rice, potato and buckwheat. In general, the fewer ingredients a food has listed on the label, the better the chance the food is gluten-free.
Avoid Processed Foods
The majorities of foods that have been through a notable process to be created (like processed cheese or meats), are not naturally gluten-free and should be avoided in the diet. For example, meats such as bacon or sausage are not gluten-free, whereas lean chicken or fish are safe to eat in most cases. In the same sense, preparation of food is key for eating gluten-free (GF), so make sure to always use GF cooking oils, spices or spreads. Another fact to remember when eating for celiac disease is that studies have shown a close connection to internal inflammation and symptoms, so strive to eat foods with anti-inflammatory properties whenever possible. This includes avocado (aim for 1/2 a day at least), tuna in water, fresh grilled salmon and handfuls of unsalted, unprocessed nuts. In conclusion, though whole wheat definitely has its benefits, (like the fact that it is a great source of fiber, protein, iron, calcium and minerals,) for some people, it may be worth a shot to avoid it. If you have celiac disease, whole wheat and grains should be avoided entirely.
Remember it’s a disease NOT a diet!
References
• Mayoclinic.com: Gluten-Free Diet
• Celiac.com: Safe Gluten-Free Food List
• Csaceliac.org: Gluten-Free Diet Grains and Flours
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