Gluten: everything you need to know –

What is Gluten?

Gluten is a protein present in wheat, barley, rye, oats, malt, millet and all its derivatives such as flour, bran and germ. “It is formed from the junction of two other proteins, Gliadin and Glutenin, when one of these grains is mixed with water and subjected to mechanical mixing.”, he explains. Higor Vieiraphysician at Clínica Nutrindo Ideals (@nutrindoideais), in Rio de Janeiro.

benefits in food

This protein gives food structure by keeping its shape and can be naturally extracted or concentrated and added to food products to add protein, texture or flavor. Gluten helps the dough rise and become soft. It’s easy, then, to understand why the compound is so common on the Western table—from bagels to ketchup. In the process of digestion, gluten may not be fully broken down, so some of it ends up in the small intestine.

But in recent years, gluten has been branded as a villain and turned into what some experts say is nutritional terrorism. Although many people are intolerant or allergic to this protein, there is no evidence that it is harmful for people who do not have a problem in the body that limits the intake of the nutrient. Component restriction is indicated in three cases: celiac disease, allergy and non-celiac sensitivity.

What are gluten-free diets?

This diet was developed to treat patients with celiac disease. It is an autoimmune disease triggered by the consumption of gluten and usually results in damage to the small intestine, but there are other conditions that can worsen with the ingestion of this protein, such as intolerance, also known as non-celiac sensitivity. “In this condition, the individual may have milder gastrointestinal symptoms than those present in celiac disease, in addition to headache, fatigue and joint pain. Another condition also related to its consumption is gluten allergy, called dermatitis herpetiformis (a rare autoimmune skin condition caused by ingestion). In this case, the individual may have more common allergic symptoms such as itching and/or skin irritation, sore throat, rhinitis, asthma, hives,” says Hugo.

It is worth noting that a gluten-free diet does not mean grain-free or low-carb.

Forbidden on a gluten-free diet

Baked goods (e.g. bagels, pizza dough)
Pastas
breakfast cereals
Chips
beers
Cookies
cakes
Products such as sauces, dressings, soups, meat substitutes, flavored teas and processed meats that may also contain gluten-containing ingredients.

An example of a not-so-obvious food that should be considered on a gluten-free diet is soy sauce, which typically contains wheat.

Additionally, non-food items such as medications and supplements are also flagged on the “gluten-free” label.

Since 2002, ANVISA has determined that it is mandatory to identify packaged foods and beverages that contain gluten, such as wheat, oats, barley, malt and rye and/or their derivatives.

It is important to be aware of cross-contact (or cross-contamination) in foods that originally do not contain gluten, such as oats. Cross-contact happens when a gluten-free food or ingredient comes into contact with gluten during growing, processing, manufacturing or preparation, making it unsafe for celiacs.

food released

There are many foods that are naturally free, including fruits, vegetables, fresh lean meats, seafood and dairy products.

See gluten-free grains:

Amaranth
Arrowroot
Buckwheat
Corn
Linen
Flours made from nuts, beans and/or seeds
Millet
Potatoes, potato starch and potato flour
Quinoa
Rice and rice bran
Soy (but not soy sauce)
Tapioca

When to adopt a gluten-free diet

Before removing it from the diet, consult a specialist to investigate whether it really is celiac disease or intolerance. This is because if the gluten is removed before a diagnostic test can be done, the results may not be accurate and a true diagnosis of celiac disease will be more difficult.

That said, a gluten-free diet is well recognized as the standard of care and should be followed for life by people who have a diagnosed gluten-related immune disorder. This can include people with:

1

Celiac disease

When a celiac person consumes gluten, their immune system sees it as something to be fought. As soon as food with this compound reaches the intestine, the defense mechanism inflames the microvilli, which stop absorbing important elements such as iron and vitamins. Those who suffer from this condition can experience vomiting, diarrhea, bone loss and even malnutrition.

It is estimated that more than 2 million Brazilians suffer from symptoms of celiac disease, according to estimates by the National Federation of Celiac Associations in Brazil (Fenacelbra). Experts add that those with undiagnosed celiac disease who continue to consume may develop small bowel cancer.

two

gluten allergy

In this case, the body does not react by fighting the nutrient as a foreign body, but rejects it in other ways, such as: sneezing, itching, difficulty breathing and even anaphylaxis, an extreme response that can compromise blood circulation. It is worth mentioning that in addition to food, there are also cosmetics that use this protein and allergic people should stay away from them, always checking the list of ingredients on the label.

3

non-celiac sensitivity

It is an aversion of the organism to the component that can lead to symptoms such as fatigue and inflammation in the intestine. People who have had celiac disease ruled out and do not have a wheat allergy but still experience abdominal pain, bloating, changes in bowel habits, and fatigue after eating gluten-containing foods are known to have non-celiac gluten sensitivity, but it is still a condition studied by scientists.

Possible benefits of a gluten-free diet

There is not enough evidence to assume that people without alterations in the organism are benefited by a diet without the compound, according to a technical opinion of the Brazilian Society of Food and Nutrition. But why did this nutrient become a villain? Among the arguments is the genetic changes that the wheat grain has undergone throughout history, with one of the main spokesmen of this crusade, the North American cardiologist William Davis, author of the book “Wheat Belly” (Editora WMF Martins Fontes), launched in 2011.

It is a fact that many grains have been modified by scientists, in the quest to make crops more resistant through transgenic modifications. One of those responsible for these transformations was the agronomist Norman Borlaug, who developed wheat species resistant to pests and received the Nobel Peace Prize for proposing a solution to hunger based on large-scale production.

Analyzes on the subject are always multifactorial. It is exactly the multiplicity of variables that intrigues scientists, making it difficult to reach a verdict. A study published by Revista Saúde e Sociedade, from USP (University of São Paulo)mentions that glyphosate, the best-selling herbicide in the world, may be associated with the development of celiac disease and gluten intolerance.

Disadvantages

While they have a healthy aura about them, there are many downsides to people following a gluten-free diet without a diagnosed medical reason. That’s because a variety of grain-based foods are eliminated, many of which provide essential micronutrients (such as calcium and iron) and dietary fiber.

Gluten-free food alternatives can have their nutrients removed, as in the case of biscuits, bread and pasta, where whole wheat flour is replaced by rice flour or potato starch, he explains.

A research applied scientific approaches to compare a gluten-free and gluten-free diet. The study found that gluten-free diets may be higher in calories and fat and lower in the following nutrients

Fiber
Protein
Magnesium
Potassium
Vitamin E
This study also found that sodium was lower on the gluten-free diet compared to the gluten-containing diet.

When to see a doctor

If you’re considering a gluten-free diet or believe you have a gluten problem, speak with a doctor before removing gluten from your diet entirely. This can ensure that you are properly tested for celiac disease and can discuss with a medical professional whether a gluten-free diet is right for you.

When following a gluten-free diet for celiac disease or other gluten sensitivities, constant monitoring by your healthcare team and a registered dietitian is important to prevent nutritional deficiencies and support overall wellness.

Always talk to a doctor and registered dietitian before making any major changes to your diet.