Gluten - Good or Bad?

Gluten is a plant-based protein that is present in the seeds of cereals, such as wheat, rye, barley, and oats. It is composed of two types of proteins: gliadins and glutenins. The properties of gluten facilitate the preparation of baked goods and ensure their high quality. When combined with water, it gives elasticity to baked goods and other products and improves their fluffiness. It also helps maintain freshness for longer periods. The main sources of gluten are the aforementioned cereals, however, it can also be found in some products as a hidden ingredient, such as processed meats, pâtés, puddings, sweets, dairy products, ready-made sauces, soups, and food concentrates. In such cases, it is mainly used as a leavening agent. A certain percentage of the population has difficulties with the digestion of gluten. Such individuals should follow a gluten-free diet. However, those who do not experience any negative effects related to the consumption of gluten should not exclude it from their diet. Nevertheless, it is increasingly observed that many people start following a gluten-free diet without a specific reason. Elimination diets are often seen as a panacea for poor health, aiding in weight loss, or as a part of a healthy lifestyle.

In the face of diverse forms of advertising aimed at convincing us of the harmfulness of gluten, we increasingly, often without adequate justification, reach for high-processed gluten-free products that are significantly more expensive and not necessarily healthier for our bodies. It is often observed that giving up gluten is associated with increased intake of saturated fats, sugar, or salt. There are gluten-containing products and those that may contain trace amounts of gluten. In such cases, manufacturers should indicate this on the packaging. There are also products that are completely free of gluten, which have a crossed-out ear symbol on the packaging. According to the FAO/WHO standards, the gluten content in such products should not exceed 20 mg/kg. Below is a list of gluten-containing products, products that may contain trace amounts of gluten, and products that are completely gluten-free.

In recent years, there has been a lot of controversy surrounding gluten. Unfortunately, most people believe that it is unnecessary in the daily diet of humans, and there is even speculation that it may be harmful. In shops and restaurants, gluten-free products and foods are increasingly available, often at a higher price, which is a marketing ploy. However, research confirms that gluten is harmful to only about 3%-6% of the population. There are three types of problems associated with the harmfulness of gluten: celiac disease, allergy to gluten, and hypersensitivity to gluten. Healthy individuals can easily absorb gluten, and its consumption should not have any negative health effects. It is important to note that the consumption of gluten does not lead to obesity, despite all the information found on the internet. Many people associate the consumption of gluten with obesity, mainly due to the fact that it is found in baked goods such as white bread, sweet rolls, and pastries, which contain large amounts of sugar and fat that contribute to weight gain. However, it is important to first turn to other factors that may affect our figure.

Many people mistakenly equate gluten intolerance with gluten allergy, although these are two completely different conditions that require significant changes. Celiac disease, also known as genetic gluten disease, is a condition characterized by gluten avoidance. Unfortunately, there are often no symptoms for a long time, then nausea, abdominal pain, constipation or diarrhea, headache, and severe fatigue can occur. Allergy is not required, but it is necessary to make changes. In the second group are people with an allergy to the protein found in grains, such as wheat, rye, or barley. In this condition, there is no loss of intestinal villi, but the symptoms are very similar to celiac disease, such as anaphylactic shock, headache, abdominal pain, nausea, diarrhea, hives, watery rhinitis, and others. Gluten is one of the most allergenic proteins. It is estimated that about 10-20% of people with food allergies are allergic to gluten. The natural reaction of the body to an allergen is inflammation. This can occur immediately after consuming a gluten-containing product, after a few hours, or even after a few days. Insufficiently treated intolerance can lead to serious complications, including osteoporosis, diabetes, anemia, liver cirrhosis, and irritable bowel syndrome. To accurately diagnose the problem, it is necessary to consult a gastroenterologist and perform the required tests. Self-diagnosis is not possible. In both conditions, a gluten-free diet is required. People with gluten intolerance should not consume more than 10 mg of gluten per day. However, it is worth noting that only 3-6% of the population have problems related to the consumption of gluten, so it is not worth giving up products containing gluten if our body does not show any negative symptoms.

A gluten-free diet is a type of elimination diet, which can result in unwanted health consequences for individuals who tolerate gluten, but exclude it from their diet. This is primarily due to the lack of provision of all necessary vitamins and minerals. To lessen the negative effects of a gluten-free diet, it is necessary to replace products containing gluten, barley, or other gluten-containing grains with alternatives such as rice, corn, and gluten-free substitutes. Unfortunately, self-administering a gluten-free diet can lead to more harm than good. In such cases, deficiencies in dietary fiber, B vitamins, zinc, iron, and selenium, which naturally occur in gluten-containing grains, are often observed. Therefore, a gluten-free diet is not recommended for healthy individuals. However, those with gluten intolerance should discuss their diet with a nutritionist to lessen the negative effects of vitamin and mineral deficiencies.