All About Gluten-Free Diet
By Dr Shamim Ahmed
Gluten-free diet has become the latest buzz word in dieting, adding to the growing list of fat- free, sugar-free, salt-free, caffeine-free, low calorie and zero calorie food and drinks. Gluten is a protein found in grains like wheat, barley and rye. Its a sticky substance that holds ingredients together and is mostly found in foods like bread, pasta, crackers, cereals and even salad dressings.
Gluten has the potential to cause inflammation inside our body, particularly in the small intestine of people with celiac disease. Celiac disease is a hereditary, autoimmune disorder where the ingestion of gluten leads to damage to the small intestines. Inflammation inside our body has been linked to stubborn belly fat, chronic pain and increased risk of diseases like type-2 diabetes, heart ailments and even some forms of cancer.
The most common gluten intolerance symptoms are abdominal distention, pain or cramping, alternating bouts of diarrhoea and constipation, bloating, gall bladder malfunction, back and joint pains, numbness or tingling in the hands and feet, mouth ulcers, teeth and gum problems, anaemia, nausea, vomiting, headaches and migraines, hypoglycaemia, vitamin and mineral deficiencies.
A gluten-free diet is primarily used to treat celiac disease, to control symptoms and prevent complications. Some people who dont have celiac disease may also have symptoms when they eat gluten. This is called non-celiac gluten sensitivity, and people afflicted with it may benefit from a gluten-free diet as well. But people with celiac disease must be gluten-free to prevent disease-related complications.
Many healthy and delicious foods are naturally gluten-free, like beans, seeds and nuts in their natural, unprocessed form, fresh eggs, fresh meats, fish and poultry, fresh and frozen fruits and vegetables, and most dairy products. Some grains and other starch-containing foods are also naturally gluten-free, like rice, corn (maize), soy, potato, tapioca, beans, sorghum, quinoa, millet, cassava and amaranth. However, packaged frozen potatoes are not always gluten-free, and labels should be read carefully when considering such products.
Traditional wheat products, like pastas, breads, crackers and other baked goods are not gluten-free. It is important to make sure they are not processed or mixed with gluten-containing grains, additives or preservatives.
There are many gluten-free options available that use alternative flours and grains. Many cereals contain gluten or wheat-based ingredients, while some do not. On the other hand, cornflakes and puffed rice cereals may contain malt flavouring or extract that contains gluten. Oats are often harvested and processed with the same equipment used for wheat, and are, therefore, easily contaminated with wheat during growing and processing stages. For this reason, oats should be avoided unless they are specifically labelled gluten-free.
Soups and sauces are the biggest sources of hidden gluten as many companies use wheat as a thickener. It is always a good idea to read the labels of any pre-prepared or canned soups and sauces, paying special attention to those that are cream-based. However, it is important to note that products labelled wheat-free may still contain gluten.
Many specialty grocery stores sell gluten-free foods, such as bread and pasta, are now available. In general, the following foods should be avoided, unless theyre labelled as gluten-free or made with corn, rice, soy or other gluten-free grains: breads, cakes and pies, candies, cereals, cookies and crackers, french fries, seafood, pastas, soups, sauces, including soy sauce, salad dressings, seasoned snacks, such as potato and tortilla chips.
Despite the hype centering gluten-free diet, it is gratifying to note that people are increasingly becoming health and nutrition conscious.
