The 'G' word: Exploring the role of gluten in diets

Gluten: It is clear some people turn against it, others avoid it and some purely hate it.

So how could this tiny protein cause such hysteria?

There is something about current trends and beliefs that have paired such horror with that word that people seem to gasp at the sound. I'm sure you've been out and heard 'can I have the gluten free option' 'does that have any gluten?' Many times before. Well you're not alone.

But do these people really know what is gluten?

To some, gluten intolerance or wheat allergy (coeliacs disease) is a real issue which damages the lining of the small intestine and in order to avoid discomfort and bloating these people must also avoid gluten(1).

However, this question is aimed at those who have hopped on the gluten free trend believing it will bring them better health outcomes.

Just make sure that if you ask for gluten free, you know what exactly you are trying to avoid.

'Gluten refers to a protein (yes it is a protein!) found in wheat. (1). More specifically, it is found in the endosperm of the wheat germ. What makes gluten so special is that when combined with flour and water, it swells to form strands which ensure the structure of the dough is both elastic and extensible. This is also helped through the gluten trapping gases and setting during baking to ensure a stable structure with appropriate texture. (7)

The endosperm is the tissue produced in seeds to make flour, and therefore gluten is a vital ingredient in the structure and elasticity of dough. This is often why gluten free bread fails to rise, looking flatter than gluten containing bread.

So, Should I be eating gluten?

Coeliac Disease

There are a number of people in which avoiding gluten is both necessary and beneficial. Those are people who have coeliac disease. This effects 1 in 70 Australians and means, just like someone with an allergy to nuts needing to avoid this food, those with coeliac disease must avoid gluten.

The gluten causes an abnormal reaction in the immune system and a small amount of corresponding bowel damage. The tiny villi (which are finger like projections) in the stomach become inflamed and make digestion difficult. (1)

Non-coeliac gluten intolerance is caused by a mixture of unpleasant symptoms including bloating, abdominal pain and diarrhea. It is important for these people to see a doctor to determine the specific cause, as it is possible this may be a result of the malabsorption of fermentable sugars (FODMOP’s.) Therefore to avoid discomfort it is necessary for these people to avoid gluten containing foods. (6)

However, due to its natural proteins, avoiding gluten may also mean avoiding nutrients. So, if an individual does not suffer from the above conditions, there is no need to avoid these foods. Non gluten containing products often means important nutrients such as fibre and thiamin are eliminated due to the use of 'unenriched grains and refined sugars'(2,3). These products are often higher in fat, GI, and lower in vitamins with the need to use other ingredients to mimic the effect of gluten. So what does this mean? That you can enjoy that piece of toast or bowl of pasta without using the gluten free alternatives.

What does this mean for those intolerant?

For those people who must avoid gluten, it is important to remember there ARE ways in which they can still receive adequate nutrient intakes, with careful dietary decisions. The avoidance of gluten should not be disheartening as there are many other delicious non gluten containing foods which can still provide the thiamin and fibre which may be lost as a result. Fruits are a great example of a carbohydrate food, which are rich in micronutrients and fibre. Similarly instead of rice, grains such as couscous or quinoa are a great alternative. These alternatives are usually lower in GI and higher in fibre, therefore allowing those with these intolerances to still consume a healthy diet despite options being limited.

For help following a gluten free diet, including restaurants and recipes, visit: http://www.glutenfreedietitian.com/

Then how does gluten affect our intake?

The average portion size being eaten is becoming far greater than the recommended intake(4). Therefore this can be paired with the amount of food being removed, not the gluten specifically.

It is no secret that many Australians overeat, because we are lucky enough to have the luxury to do so. Going on a gluten free diet and cutting out foods such as bread and pasta takes a lot of calories out of this intake. People who report feeling like they have more energy or have lost weight have not done so specifically by reducing their intake of gluten, but because they're eating LESS than they were before.

So how do you eat gluten and feel better?

Research shows the same weight loss effects could be seen by ensuring one is eating a balanced diet, reducing portion sizes of foods such as pasta and bread (not completely eliminating these!) and increasing that of fruits and vegetables, along with enjoying exercise(5). So before the pasta gets thrown out the window, make some simple changes and you can still enjoy the foods you love.

References:

1. Coeliac Australia. Coeliac Disease. [Internet]. Date unknown [cited 30 September 2015]. Available from: http://www.coeliac.org.au/coeliac-disease/

2. National Health and Medical Research Council. Eat for health. Educator guide. Information for nutrition educators. [Internet]. Canberra ACT: National Health and Medical Research Council; 2013 [cited 30th September 2015]. Available from: http://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55b_eat_for_health_educators_guide.pdf

3. Live Science. Go Gluten free? Most people shouldn't. [Internet]. 2013 [cited 30th September 2015]. Available from: Live science – The Gluten free craze

4. National Institutes of Health. Larger portion sizes contribute to U.S obesity problem. [Internet]. 2013 [cited 30th September 2015]. Available from: http://www.nhlbi.nih.gov/health/educational/wecan/news-events/matte1.htm

5. National Health and Medical Research Council. Eat for health. Australian dietary guidelines. Providing the scientific evidence for healthier Australian diets. [Internet]. Canberra ACT: National Health and Medical Research Council; 2013 [cited 30th September 2015]. Available from: https://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55_australian_dietary_guidelines_130530.<https://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55_australian_dietary_guidelines_130530>pdf

6. Coeliac Australia. Coeliac Disease. [Internet]. Date unknown [cited 30 September 2015]. Available from: http://www.coeliac.org.au/gluten-sensitivity/

7. Bake Info. What role does gluten play in bread making? [Internet]. Date Unknown [cited August 10 2015]. Available from: http://www.bakeinfo.co.nz/Facts/Gluten/What-role-does-gluten-play-in-bread-making-

Photo credit: http://www.berrycart.com/blog/tag/gluten-free/