What is Gluten? : Gluten is a group of proteins found in cereal grains like -wheat, barley and rye. It is found in the endosperm (a kind of tissue produced in seeds that make flour) and nourishes plant embryos during germination. It is the gluten which affects the elasticity of dough, working as a glue to hold the food together, which in turn affects the chewiness of baked products. In other words, gluten is a mixture of several proteins within the same family, though it is primarily made up of two different classes of proteins called gliadin and glutenin. Gliadin gives bread the ability to rise during baking whereas glutenin causes dough's elasticity. However, certain grains like sorghum, millet, brown rice, buckwheat, wild rice, amaranth, quinoa, corn (polenta) and teff. Oats etc. do not contain gluten, hence called gluten-free.
Is Gluten bad for all people?: Gluten is not bad for all people but it is certainly bad for those who are gluten sensitive or gluten intolerant as their bodies produce an abnormal immune response when breaking down gluten during digestion. One kind of problem due to gluten is called celiac disease in which the patient's immune system is triggered by the consumed gluten and it starts damaging his intestine preventing it to absorb vital nutrients. Another problem due to gluten is called irritable bowel syndrome which is a kind of gastrointestinal disorder. This disorder causes bloating, cramping and sometimes diarrhea as the gluten grains consumed are high in starches and sugars that can be easily fermented by intestinal bacteria. The gluten sensitivity or gluten intolerance is different from the wheat allergy, a rare kind of allergy which causes reactions on skin, respiratory or gastrointestinal system.
Researches have disclosed that there is another kind of intolerance called non-celiac gluten sensitivity(NCGS) in which patients with gluten sensitivity, after consuming gluten may experience several celiac disease symptoms like diarrhea, fatigue and joint pain but it does not damage intestines. These symptoms may be due to poor digestion problem or placebo effect. This problem appears mostly in females and young to middle aged adults. Such problems can be cured by the patients by themselves without consulting doctor, by consumption of gluten free diet.
What is a gluten free diet? As discussed above, gluten refers to the proteins found in certain cereals like wheat, barley etc. which may cause adverse reaction in people who suffer from gluten related disorders. First of all, in the gluten free diet, these grains are excluded from the list of food we take. Such food items like- breads, pastas, sauces, salad dressings, soups, processed foods and other baked food items made from gluten containing flours and refined flours may be avoided. Now a days, if we go for Oats and other gluten free food items, then we should be very careful to buy these items from reliable sources as they may often mixed or contaminated with wheat while processing. To avoid such things we must buy Oats in the form of whole grain which is certainly a gluten free food.
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Is gluten free diet helps to control body weight? There is general misconception that gluten free diet is helpful to lose weight as claimed by many promoters of gluten free food items. This may not be absolutely correct. However, gluten free diet is healthier not only for those with gluten related disorders but it can also help to certain extent in controlling body weight for other people also. But for achieving this target of losing weight, we have to adhere to the rules of balanced diet and regular physical exercise.
Advice for general people ? To control and maintain ideal body weight, the people who consume everyday large amount of breads, pastas, cookies specially made from refined flours, can include in their diet seasonal fruits and vegetables etc. For the people who want shifting totally to gluten free diet from gluten rich food may face problems like deficiency in fiber, vitamins and minerals which are found in gluten containing foods, if fruits and vegetables are not consumed regularly. In that way, taking only gluten free diet may contain higher level of fat and sugar to make such gluten free food delicious and attractive as removing gluten from such food makes it less tasty. Adding sugar and fat into these may cause weight gain and other health complications. Thus, be cautious to be happy in old age, away from maximum health complications as everyone has to face the old age health problems.
K.B.
