Gluten – what is it, where does it occur and is it really harmful?

Gluten – what is it and should we be afraid of it?

In recent years, the word "gluten" has gained immense popularity. Gluten-free diets have become fashionable, and products with the crossed-out ear of corn are seen almost everywhere. But should everyone actually avoid gluten? Is it a real health risk, or just another trend in the world of healthy eating?

In this article, we explain what gluten is, where it occurs, and for whom a gluten-free diet makes sense.

What exactly is gluten?

Gluten is a mixture of plant proteins – gliadins and glutenins – found in grains of cereals such as:

• wheat,

• rye,

• barley,

• oats (often contaminated with gluten unless labeled "gluten-free").

Gluten is responsible for the elasticity of dough, the fluffiness of bread, and the crispness of rolls. It helps baked goods stay together and achieve the desired structure. This is why gluten is widely used in the food industry—not only in bread but also in pasta, cakes, dumplings, pancakes, and pizza.

Note: Gluten may also be found in:

• ready-made meals,

• sweets,

• ice cream,

• cold cuts,

• sauces and spices,

• some drinks.

When should you avoid gluten?

1. Celiac disease

It's an autoimmune disease in which gluten ingestion leads to damage to the intestinal villi. Sufferers must absolutely eliminate gluten from your diet for life.

2. Allergy or hypersensitivity to gluten

Some people experience an allergy, or what's called non-celiac gluten sensitivity. Symptoms may include:

• abdominal pain,

• flatulence,

• migraines,

• chronic fatigue,

• nausea.

In these cases, a gluten-free diet may also be recommended, but always under the supervision of a doctor or dietitian.

Is gluten harmful to everyone?

No! U healthy people, who do not have an intolerance, gluten does not cause any harm. Unnecessarily eliminating gluten from the diet can lead to:

• shortages vitamins from group B, iron, zinc and calcium,

• deterioration of intestinal function due to reduced fiber intake,

• metabolic disorders.

Gluten-free products – what can you eat?

A gluten-free diet doesn't have to be monotonous. Here's a list of popular ones. gluten-free products:

naturally gluten-free cereals:

• rice,

• corn,

• buckwheat,

• millet,

• amaranth,

• quinoa (quinoa).

other gluten-free products:

• gluten-free bread (e.g. rice, corn),

• gluten-free pasta,

• cornflakes, popcorn,

• millet and buckwheat groats,

• gluten-free cookies and sweets,

• flours: rice, corn, soy, potato, tapioca.

Certified products can be found with the marking crossed ear of corn.

Gluten – properties in industry and cuisine

Although gluten has little nutritional value, its technological properties are very important:

• provides elasticity and volume to baked goods,

• improves the taste and consistency of bread,

• extends the durability of products.

That's why it's so difficult to find gluten-free substitutes that taste and behave identically.

Does a gluten-free diet help you lose weight?

Diet Gluten-free diets weren't created as a weight-loss method. However, many people lose weight because:

• eliminates processed products,

• eats more vegetables and nutritious meals,

• avoids fast food.

But be careful!

Without consulting a dietitian, such a diet may do more harm than good.

Summary – gluten in the diet: yes or no?