Should we all consider going gluten-free?
Friday, January 22nd 2010 @ 3:36 PM
Gluten is a protein (or group of proteins) present in grains such as wheat, barley, rye, oats, spelt and kamut grain. It is present in thousands of foods worldwide including breads and bread products, cakes, biscuits and bars, buns, pizzas, wraps, rolls and a great majority of processed foods. As some of you may be aware, even simple packaged foods such as soups, ready meals or sweets contain fillers such as wheat flour, and therefore contain gluten!
So what is the deal with gluten?
Gluten can pose a serious threat for those with a diagnosed gluten allergy, commonly known as coeliac disease. The protein acts like a poison to the lining of the gut, creating inflammation, damage and decay to the cells. As you might expect, this causes serious digestive and health complications. However, what is becoming more common, and more apparent to doctors and other health professionals is the increasing incidence of gluten “intolerance” or sensitivity, whereby gluten is being identified as a significant contributor to health and gut problems, even without a postive test for gluten allergy.
According to US Physician, Dr Mark Hyman, “… ground-breaking research shows that you don’t have to have full-blown coeliac disease with a positive intestinal biopsy to have serious health problems and complications from eating gluten”. He also cites other research comparing the blood of 10,000 people from 50 years ago to 10,000 people today and found that “incidences of full-blown coeliac disease increased by 400% during that time period.”
Dr Hyman also describes research, linking gluten to an array of health problems… According to a review in The New England Journal of Medicine, as many as 55 diseased are linked with gluten sensitivity or undiagnosed gluten allergy. These include osteoporosis, irritable bowel disease, inflammatory bowel disease, anaemia, cancer, fatigue, canker sores, rheumatoid arthritis, lupus, multiple sclerosis, and almost all other autoimmune diseases. Gluten is also linked to many neurological and psychological diseases, including anxiety, depression, schizophrenia, dementia, migraines, epilepsy, and neuropathy.
The question here is, “Why has gluten become such as a problematic dietary substance?”
Here are some likely reasons…
* Our lack of genetic adaptation to grasses and grains, particularly wheat
* The hybridisation of wheat, and the resulting higher gluten content of many common, everyday foods
* The sheer volume of grains and grain-based foods in modern-day diets
Is gluten causing you unnecessary problems?
The only way one can really tell, if gluten, or any food or substance, is a significant cause of any health or gut problems, is eliminate it from the diet. Whilst testing can help identify gluten sensitivity, the only way a person will really know if gluten is problematic is by doing the gold standard “allergy test” – an elimination of the suspect food for 2-4 weeks. Gluten is the not the easiest thing to take out of the diet, although, given a little direction, it is relatively simple, and certainly do-able. The results for many people, are well worth the effort. Remember that gluten is not just present in wheat. It is part of other grains too, such as barley, spelt, rye and even oats, as well as many products. Whilst some gluten-intolerant individuals can tolerate some oats in the diet, I suggest trying one week going totally gluten-free. Be very aware of the “hidden” sources of gluten, found in soups, tinned foods, and soup mixes, and even non-food related products such as lipsticks!
Two days of going gluten-free…
This 2-day introduction to gluten-free eating is simple, easy to follow, and incorporates everyday, available foods. It is also low GI, so effectively balances blood sugar levels, encourages fat loss, and beats unwanted cravings too. Of course, being “gluten-free”, it is highly suited to coeliac sufferers (i.e. those with diagnosed gluten allergy). In addition, those individuals with everyday, annoying bloating or digestive issues are very likely to find that symptoms are eased with a gluten-free diet. Sufficient protein will maintain precious lean tissue, and plenty of fibre and essential nutrients will promote good health too.
Gluten-free grains include quinoa, 100% buckwheat, millet, all varieties of rice, corn, popcorn, amaranth
Excellent foods to include – flaxseeds, chickpeas, shelled hempseeds, all rices (black, brown, red, wild, basmati, jasmine), beans, pulses, sweet potato, 100& soba buckwheat or brown rice noodles, rice noodles, tofu, tinned beans, pulses and chestnuts.
Gluten-containing grains to avoid include wheat, spelt, Bulgar wheat, cous cous, oats, barley and rye.
Day 1
Breakfast
A large bowl of natural yogurt (5 tblsp), topped with 2 tblsp of cornflakes, 1 sliced banana, 100g blueberries, and 1 tablespoon of sunflower seeds.
Mid-morning snack…
1 large apple
Lunch…
Sardines with a butterbean salad – Mix together 50g mixed salad leaves, 150g cherry tomatoes - halved, 100g cucumber – sliced and cubed, and ½ large tin of organic butterbeans. Dress with a 2 tsp olive oil, balsamic vinegar, and a handful of fresh coriander. Top with contents of a 120g tin of sardines. Put in a container if necessary and take to work.
Mid-afternoon snack…
2 pieces of fresh fruit with 40g mixed unsalted nuts
Dinner
Turkey and mixed vegetable stir-fry – strip 150g turkey breast and fry in 1 spoon of olive oil. Add ½ small chopped cauliflower, ½ sliced fennel, 1 sliced courgette, and ½ tray of sugar snap peas. Stir until cooked and serve with 75g (dry weight) of cooked brown rice.
Day 2
Breakfast
Spanish-style egg tortilla - Beat 3 eggs into a bowl and stir in 2 tablespoons of natural yogurt. Add ½ diced red pepper, ½ thinly sliced onion, ½ diced courgette, a spoon of garden peas, & a pinch of sea salt and black pepper. Pour the egg mixture into a medium-hot frying pan with a little olive oil and leave to cook through. Do not stir. When “set”, turn out onto a plate and eat.
Mid-morning snack…
1 banana
Lunch…
Half a carton of fresh soup (300g), with a mackerel salad of mixed leaves, 1 flaked mackerel fillet, a handful of halved cherry tomatoes, ½ tray of sugar snap peas, and ½ sliced raw fennel. Chop or mix as you wish and dress with a drizzle of balsamic vinegar. Transport to work if necessary.
N.B. Check that soup labelling to ensure no wheat flour has been added.
Mid-afternoon snack…
A punnet of blueberries or other berries available
Dinner
Grilled chicken and quinoa salad – grill a 140g chicken breast, with 1 beefsteak tomato. Slice both and mix with a mix of green lettuce, sliced cucumber, 2 sliced beetroot, and ½ grated carrot. Dress with lemon juice and olive oil, and serve on top of 50g (dry weight) boiled quinoa.
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