What is gluten and why has it become a topic of discussion 0 7

Let's start with the main question: what is gluten? This term often refers to a "single compound," but in reality, it pertains to various types of proteins (prolamins) found in wheat, barley, and rye. Prolamins have similar structures and properties, possessing high elasticity, which makes them ideal for baking bread products. Foods containing gluten make up a significant part of the modern diet, and it is believed that the average gluten consumption in Western diets ranges from 5 to 20 grams per day.

Gluten proteins are highly resistant to proteolytic enzymes that break down proteins in the digestive tract. What, then, is the danger of gluten in foods? Incomplete digestion of proteins allows peptides — the units of amino acids that make up proteins — to pass through the intestinal wall. This can trigger immune responses associated with certain diseases. However, this only poses a threat to those with a genetic intolerance to gluten.

Where is gluten found?

Now that we have clarified what gluten is, let's look at which products it is present in. Our list is sorted by descending gluten content.

Wheat. Contains 80% gluten.

Semolina. Contains 50% gluten.

Cookies and biscuits. Contain 20–40% gluten.

Ice cream. Contains up to 20% gluten.

Pasta. Contains 11% gluten.

Sausages. Contain up to 10% gluten.

Gluten is also found in other products, such as soy sauce, certain spice blends, flavored chips, beer, and even some types of wine.

The term "gluten intolerance" encompasses three types of conditions:

Celiac disease

This is an inflammatory autoimmune disorder that arises from both genetic factors and environmental influences. It affects about 1% of the world's population. Gluten intolerance manifests in that its consumption leads to damage to enterocytes — the cells lining the small intestine. This, in turn, causes intestinal damage, nutrient absorption issues, weight loss, and diarrhea. Unfortunately, there is no cure for this disease, and such individuals must completely avoid gluten.

Wheat allergy

This is most commonly observed in children who have an abnormal immune response to specific proteins in wheat. How does gluten behave in such cases? Symptoms can range from mild nausea to severe, life-threatening anaphylaxis. It is important to note that this allergy is different from celiac disease, although some individuals may have both conditions simultaneously.

Non-celiac gluten sensitivity (NCGS)

What other problems can gluten cause? There is a group of people who report feeling worse (headaches, fatigue, joint pain) after consuming gluten, despite the absence of allergies or celiac disease. Scientists have not yet been able to explain precisely why gluten causes unpleasant symptoms in such individuals, but they are also advised to adhere to a gluten-free diet.

Nevertheless, a number of studies have shown that a gluten-free diet may be beneficial for other conditions as well. For example, in autoimmune diseases such as type 1 diabetes, Graves' disease, and rheumatoid arthritis. Scientists explain this by noting that these diseases share common genetic and immune mechanisms with celiac disease.

What other problems can gluten cause in some individuals? It is also associated with intestinal diseases such as irritable bowel syndrome and inflammatory bowel diseases, including Crohn's disease and ulcerative colitis. Research shows that a gluten-free diet may also benefit people with conditions such as fibromyalgia, endometriosis, and schizophrenia.

But does this mean that everyone should give up gluten? It is clear that for some people, a gluten-free diet is the only option. However, from 2009 to 2014, the number of people avoiding gluten tripled! Nevertheless, true intolerance has only been confirmed in 16–30% of cases. Why, then, do so many people seek to eliminate these proteins and switch to a gluten-free diet?

First, a gluten-free diet implies a more "healthy" diet. People who follow it reduce their consumption of processed foods such as fast food, baked goods, and sugary cereals. These products not only contain a lot of gluten but also fats, sugars, and calories. For this reason, many claim that a gluten-free diet has helped them lose weight and improve their well-being. Secondly, such a diet excludes many products, leading to an increased intake of vegetables and fruits, which have long been considered an important part of a "healthy lifestyle." Many of you have probably heard of gluten-free flour. But what is it really? It turns out that wheat flour can be replaced with rice, corn, spelt, millet, chickpea, and buckwheat flour. Gluten is believed to be absent in products such as rice, quinoa, spelt, and buckwheat, legumes, corn, potatoes, nuts, meat, and fish.

Is gluten harmful to the body?

However, experts warn that if you feel better on a gluten-free diet, it does not necessarily indicate an intolerance. This can only be determined through testing, but there are complexities here as well. Since scientists still do not understand the exact causes of NCGS symptoms, testing may be unreliable (this does not apply to wheat allergy and celiac disease).

Specialists assert that if you do not have serious symptoms or gluten intolerance, there is no need to specifically exclude it from your diet. However, if you feel better without it — abstaining will not harm your health.