Gluten: the protein we love to hate

Gluten is a protein found in grains such as wheat, barley, or rye. It is responsible for the elasticity and softness of many cereal products, like bread and pasta. But for some individuals, gluten can lead to health problems.

In sensitive or intolerant individuals, gluten can trigger immune or digestive reactions. These individuals must then adopt a gluten-free diet, thus avoiding all consumption of foods containing gluten or that may be contaminated by it. But what exactly are the symptoms, causes, and consequences of gluten intolerance?

How can one organize to live gluten-free daily? What are the available alternatives to substitute gluten in our diet? We share lesser-known options that are just as tasty and beneficial for health. Additionally, we share practical tips to help you follow a gluten-free diet and easily integrate these gluten-free grains into your daily diet.

What is gluten?

Gluten is a generic term that refers to a set of proteins present in certain grains, such as wheat, barley, or rye. These proteins play important roles culinarily and nutritionally, but can also cause health problems in some individuals.

Definition: A viscous nitrogenous substance that remains after the starch has been removed from cereal flours.

The composition of gluten

Gluten is essentially composed of two main types of proteins: gliadins and glutenins. These proteins are linked by disulfide bonds, giving them an elastic and resistant structure.

This unique property allows gluten to create a network that traps the carbon dioxide released by yeast during bread preparation, thus giving it volume and softness.

Furthermore, gluten contains other elements such as lipids, carbohydrates, minerals, and vitamins, making it a source of nutrients and calories for the body. For indicative purposes, 100 grams of gluten provide approximately 370 kilocalories.

Main dietary sources of gluten

Gluten is naturally present in certain grains, primarily wheat, barley, and rye. These grains are the basis of many food products such as bread, pasta, biscuits, cakes, and breakfast cereals, all rich in gluten. Individuals who are intolerant or allergic to gluten must therefore avoid them.

Other grains like spelt, kamut, triticale, couscous, bulgur, farro, and semolina contain gluten, but in smaller quantities. Their tolerance varies among individuals sensitive to gluten.

However, some grains are gluten-free, such as rice, corn, buckwheat, quinoa, millet, sorghum, teff, and amaranth. These grains are suitable for a gluten-free diet, provided they are not contaminated by gluten-containing grains during cultivation, harvesting, transport, or processing.

Presence of gluten in non-food products

Gluten is also found in some non-food products, such as cosmetics, medicines, food supplements, and hygiene products, where it is used as a binding agent, thickener, stabilizer, emulsifier, or preservative.

These products can be a hidden source of gluten for individuals following a gluten-free diet. It is crucial to check the composition of these products and prioritize those labeled "gluten-free" or displaying the crossed-out wheat-ear logo.

The effects of gluten on health

Gluten is not systematically harmful to everyone. For some, it can bring health benefits. For others, like those suffering from celiac disease or who are gluten intolerant, it is the cause of various disorders. This can range from mild sensitivity to a severe autoimmune condition. In short, gluten is taboo, we'll all get rid of it?!

Beneficial effects of gluten

Well, it's not that simple with it. Gluten, rich in plant proteins, plays a crucial role in providing essential amino acids. It is also a source of vitamins, minerals, and fiber, essential for the proper functioning of the digestive system and the prevention of chronic diseases such as diabetes or cardiovascular disorders. Moreover, gluten can help control appetite and weight thanks to its satiating effect.

Rich in gluten, cereal-based foods are a pillar of a balanced and varied diet. These foods, sources of complex carbohydrates, provide vital energy for the body and brain. They also contain nutrients such as antioxidants, phytoestrogens, or phytosterols, beneficial for health.

Celiac disease and gluten intolerance

It's for gluten-intolerant people that it gets complicated. Celiac disease, a true autoimmune disease, is characterized by an excessive reaction of the immune system to gluten, which severely damages the lining of the small intestine. This reaction causes inflammation that can lead to severe nutritional deficiencies, impacting overall health.

Symptoms of celiac disease include various digestive disorders (diarrhea, abdominal pain, bloating), but also extra-digestive manifestations such as anemia, fatigue, osteoporosis, and even neurological disorders. Although this disease affects about 1% of the population, once diagnosed, the ability to eat gluten-free becomes imperative to preserve the health of affected individuals.

The only proven treatment for celiac individuals is the adoption of a completely gluten-free diet for life. Yes, this means eliminating all products containing wheat flour, barley, rye, and any other ingredient that could harm the integrity of their intestinal lining.

Gluten intolerance encompasses individuals presenting symptoms similar to those of celiac disease, without however having intestinal lesions or specific antibodies. Often confused with non-celiac gluten sensitivity, it can be linked to a deficit in digestive enzymes or a non-specific immune reaction, and can be alleviated by a gluten-free or low-gluten diet.

Life without gluten: adaptation and alternatives

Living gluten-free is a challenge, especially when starting out. It is essential to identify gluten-containing foods, avoid them, and substitute them with other nutrient sources.

It is also necessary to navigate through the practical and social difficulties associated with a gluten-free diet. Fortunately, tips and alternatives exist to simplify this transition.

Let's discover how to adapt and embrace a gluten-free diet.

Tips for a gluten-free diet

To adopt a gluten-free diet, follow these steps:

• Know gluten-containing foods: Eliminate them from your diet. Carefully read product labels to check for the presence of gluten or its derivatives (hydrolyzed wheat proteins, modified food starch, malt, etc.).
• Avoid products susceptible to contamination: Beware of fries, sauces, spices, and prepared meals that can be contaminated with gluten during their manufacture or preparation.
• Adopt a balanced and varied diet: Favor naturally gluten-free foods such as fruits, vegetables, legumes, seeds, nuts, eggs, meat, fish, and dairy products.
• Include gluten-free whole grains: Consume rice, quinoa, buckwheat, and millet for their complex carbohydrates, fiber, vitamins, and minerals.
• Take food supplements if necessary: To avoid deficiencies in iron, calcium, vitamin D, and vitamin B12.
• Organize your meals out: Inform restaurants, friends, or hotels of your gluten-free diet and ask for dish ingredients. Bring gluten-free foods such as cereal bars, dried fruits, biscuits, etc.
• Use online resources: Apps and websites can help you find gluten-free restaurants, stores, or hotels near you or around the world.

Alternatives to gluten in the diet

Many alternatives allow people with celiac disease or gluten intolerance to continue enjoying delicious breads without putting themselves at risk. Gluten-free flour, such as rice, corn, or soy flour, is an excellent base for making gluten-free breads. Similarly, potato starch, arrowroot, or natural gums like guar or xanthan are valuable additions for achieving a pleasant texture.

For gluten-free pasta lovers, there are tasty alternatives made from rice or corn flour. These products, specially designed for people with gluten intolerance, brilliantly replace traditional pasta, combining pleasure and health on the plate. You can also opt for sorghum pasta, for example.

Regarding gluten-free cereals, choose rice, corn, quinoa, buckwheat, or millet flakes or petals. It is also possible to prepare your own gluten-free granola by mixing gluten-free oat flakes, dried fruits, nuts, honey, and coconut oil, then baking them in the oven.

The food industry facing gluten-free

Facing the growing demand for gluten-free products, the food industry has developed a varied offer adapted to consumer needs. In stores and supermarkets, one can now find a wide range of gluten-free products, such as bread, pasta, biscuits, cakes, pizzas, and cereals. These products are often labeled "gluten-free" or with the crossed-out wheat ear logo, guaranteeing their compliance with current European regulations.

However, it is important to be vigilant with these gluten-free products, as they may contain more sugar, fat, salt, or additives than their traditional counterparts to improve taste or texture. They can also be more expensive and less nutritious than naturally gluten-free foods. It is therefore recommended to limit the consumption of these processed products and to prioritize fresh and unprocessed foods.

At Vieille Graine, we have precisely chosen millet and sorghum to offer you gluten-free foods that are more respectful of nature. These ancient grains are not only beneficial for the environment, as they require less water and chemical inputs for their cultivation.

Conclusion: gluten, a topic of our time

Gluten, a protein found in grains like wheat, barley, and rye, poses problems for those who are sensitive, intolerant, or allergic to it.

If you are among them, know that you are not alone, as "gluten-free" concerns 24% of French people.

The gluten-free diet is not a fad, but a medical necessity and a real issue of our time. Although it requires constant attention, it also offers the opportunity to discover new benefits and flavors.

Fortunately, many gluten-free alternatives exist, allowing one to diversify their diet without sacrificing flavors and nutrients.

If you suspect a sensitivity or allergy to gluten, consult a healthcare professional for an accurate diagnosis and appropriate recommendations. Many resources, such as associations, websites, and applications, can help you in your daily gluten-free life.