What’s the Go With ‘Gluten’?

Since early civilization, whole grains have been a central element of the human diet. In fact, it is estimated that humans were eating grains as far back as 100,000 years ago [3]. Many people may try to limit their consumption of grains; however, keep in mind that not all grains are created equal.

So what’s the go with gluten? The debate on whether gluten is good or bad to have in the diet seems like a never-ending one. There are many diet trends that exclude gluten for multiple health reasons, whilst some people chose to keep it in the diet due to the belief that it does not harm to the body; and therefore, does not need to be avoided. Before I discuss the ins and outs of choosing to eat gluten, I will explain in a bit more detail the biological make-up of gluten and its effects on the body…

Gluten is a collection of storage proteins found in grains, including wheat, rye and barley and other various forms. It is best known for giving baked goods their doughy, elastic structure; however, many foods contain gluten for other purposes, such as a thickening agent or flavour enhancer. For example, have you noticed when you eat white bread, it sticks to your teeth? Well, this is actually due to the significant amount of gluten proteins in white bread.

Many people believe that gluten does not damage the body. They may say, “Well my ancestors ate gluten as part of their diet and they lived to be nearly 90 to 100 years of age”, or “I don’t suffer from celiac disease so gluten does not affect me.” I apologise if I am about to burst your bubble; however, there are hundreds of medical peer-reviewed studies which prove that gluten does more harm than good to the human body.

In addition, gluten that was consumed by our ancestors is extremely different to the quality of gluten we eat today. I come from a Greek and Hungarian ancestry, and my grandparents grew up eating wholesome, naturally grown gluten grains, particularly wheat and rye. They were not raised on what I like to call, ‘Frankenstein Wheat’. If you do not know what I mean by Frankenstein Wheat, allow me to debrief you.

Unfortunately, today’s wheat is not as natural and wholesome as you are led to believe by the food manufacturing industry. Some wheat seeds are made in a lab, in which their DNA has been altered through genetic modification to include pesticides and glyphosates. Whereas, some wheat seeds are bred with dwarf wheat plant seeds, in which the plant does not grow any taller than 16 inches, and therefore, is rather thick, starchy and full of gluten [5].

The wheat kernel of today contains 8%–15% of protein, from which 10%–15% is globulin and 85%–90% is gluten [1]. However, naturally grown, authentic wheat contains more protein, less gluten, and is 2–3 feet tall. The smaller, stockier wheat produces more yield per unit, which is more cost-effective for farmers.

How Does Gluten Affect The Body?

Gluten is a complex mixture of hundreds of related but distinct proteins, mainly gliadin and glutenin. Research actually proves that gliadin contains peptide sequences that are highly resistant to gastric, pancreatic, and intestinal digestion in the gastrointestinal tract [1]. Therefore, some people may experience bloating, cramping, indigestion, acid reflux, nausea, constipation/diarrhoea, or simply a heavy feeling in their gut from eating gluten grains, especially wheat. The average daily gluten intake in a Western diet is roughly about 10–20 g/day and has been implicated in several disorders [3].

Research shows that the ingestion of gluten proteins inflames the gut lining. This can lead to intestinal permeability, also known as leaky gut, a gastrointestinal condition in which the mucosal lining of the gut becomes inflamed and damaged over time as the tight junctions of the intestinal lining separate, creating tiny microscopic holes [5]. This causes undigested food, pathogens and viruses to pass through the intestinal lining and enter our bloodstream, causing havoc, such as unwanted symptoms (i.e. eczema, brain fog, depression, bloating, food sensitivities, etc.), autoimmune conditions (i.e. celiac disease), and inflammatory bowel diseases (i.e. Ulcerative Colitis, Crohn’s Disease, etc.) [3].

In addition, gluten also has negative implications of dental health, compromising the strength of our teeth and gums. If we look back a few hundred years ago at the Middle East when einkorn wheat (emmer wheat) grew wild and was a staple food in the Middle Eastern diet, tooth decay and gum disease started to become a serious health problem. Records show that after a century of einkorn wheat consumption, mainly in the form of bread, tooth decay increased dramatically and the height of both men and women became shorter after each generation - men lost 5 inches in height and women lost 3 inches in height [2].

It was concluded that tooth decay and the decrease of bone growth was due to the lack of nutrition found in einkorn wheat. In fact, all wheat contains anti-nutrients, such as phytates, which blocks nutrient absorption [3]. The research study uncovered arthritis and mineral deficiencies, particularly iron and calcium, in the bones and joints of the deceased bodies that were examined. Unfortunately, the short 18-inch, starchy wheat of today contains more phytates than ever before, in which they bind to essential minerals required for optimal health, such as calcium, magnesium, iron and zinc, just to name a few, and then flush them out of the body [2].

Gluten is a pro-inflammatory food that rapidly converts to sugar, causing a rise in insulin levels and inflammation at the cellular level. Inflammation from gluten is not limited to a smaller number of people, it occurs in everyone, not just those with wheat or gluten sensitivities. Research proves that inflammation is the root of arthritis, heart disease, Alzheimer’s, and many forms of cancer [5].

Who Should Avoid Gluten?

The gluten-avoidance phenomenon has become increasingly popular, and although I recommend that everyone avoids or limits their consumption of gluten, it may not be entirely necessary if you feel like you cannot live without it. After all, it is important to maintain a positive relationship with food and not become fearful of it. There are three conditions, in particular, for which a gluten-free lifestyle is necessary for optimal health.

Source: Bai, J., Ciacci, C., Sapone, A., et al. (2012). Spectrum of gluten-related disorders: consensus on new nomenclature and classification. BMC Medicine; 10(1): 13.

1. Celiac Disease

Celiac disease is an autoimmune condition in which the immune system negatively reacts to the proteins found in gluten, and thereby, damages the intestinal lining, leading to medical complications and malabsorption of certain nutrients. Symptoms associated with celiac disease include nausea, stomach pains, diarrhoea, heartburn, and in more severe cases, vomiting and progressive weight loss [3].

One of the main causes of celiac disease is the consumption of gluten, which can result in gluten sensitivity and eventually celiac disease. Those with celiac disease experience a progressive deterioration of the villi in the small intestine. The villi help to absorb nutrients to nourish the body; however, malabsorption can occur when these villi begin to flatten as a result of gluten consumption, causing anaemia, irritability, weight loss, and gastrointestinal complications [1]. Although there is no known cure for celiac disease, one may adhere to a gluten-free diet to slowly reverse the damage in the small intestine.

It is important to know that you can still have celiac diseases even if your test comes back with negative results. Therefore, it might be wise to experiment with avoiding gluten and discover if you feel better without it. As the symptoms of celiac disease and irritable bowel syndrome (IBS) are similar, food journaling can help to reveal whether other food sensitivities coexist.

2. Gluten Sensitivity

Gluten sensitivity is the most common gluten-related disorder which appears to be on the rise. Individuals who have gluten sensitivity experience symptoms may not experience the same type of damage to the intestinal villi or develop the specific antibodies that are characteristic of celiac disease, which can make it hard to diagnose through medical testing. Symptoms of gluten sensitivity include; abdominal pain, anaemia, depression and anxiety, diarrhoea, eczema, fatigue, headaches, and joint pain [3]. Due to the variable symptoms of gluten sensitivity, it is likely that more people suffer from the condition than are actually diagnosed with it.

3. Wheat Allergy

Unlike celiac disease and gluten sensitivity, individuals with a wheat allergy have an allergic reaction to wheat that occurs almost immediately and, in extreme cases, can be fatal [3]. Although individuals with a wheat allergy do not necessarily have to follow a gluten-free diet, it may be best to do so as some gluten-containing grains carrying similar proteins and DNA to wheat, such as spelt and kamut. Wheat is considered one of the top allergens; however, some children are able to outgrow wheat allergies [5]. The main symptoms of wheat allergy include; diarrhoea, hives, nausea, vomiting, eczema, sneezing, swelling of the throat, and anaphylaxis [3].

Gluten Containing Grains / Plants

Refined grains in processed foods (i.e. white bread), have lower nutritional values and cause spikes in blood sugar. If you have a sensitivity to gluten, celiac disease or a wheat allergy, stick to grains that are gluten-free. Fortunately, there are many gluten-free whole grains.

• Barley, barley malt and malt extract

• Bran

• Bulgur

• Couscous

• Durum

• Einkorn

• Emmer

• Farino

• Graham

• Kamut

• Oats, oat bran, and oat syrup

• Rye

• Semolina

• Spelt

• Triticale

• Wheat bran, wheat germ and wheat starch

Gluten-Free Grains / Plants

Gluten-free grains provide an excellent source of fibre and other phytonutrients to assist with detoxification. These grains include amaranth, buckwheat, kasha, millet, oats, quinoa, rice, and teff. Cross-contamination is an issue with oats and other gluten-free grains when those grains are grown near wheat, rye, or barley.

• Amaranth

• Arrowroot

• Buckwheat

• Corn

• Millet

• Quinoa

• Rice, rice bran, and wild rice

• Sago

• Sorghum

• Soy

• Tapioca

• Teff

In Summary

I am not saying to avoid gluten like the plague; however, I recommend being somewhat cautious about the quality and how much gluten and wheat you are consuming. If you wish to eat gluten grain on a regular basis, I suggest opting for sprouted organic grains as they are easier to digest and they include less phytic acid.

References

1. Bai, J., Ciacci, C., Sapone, A., et al. (2012). Spectrum of gluten-related disorders: consensus on new nomenclature and classification. BMC Medicine; 10(1): 13.

2. Filce Leek, F. (1972). Teeth and Bread in Ancient Egypt. The Journal of Egyptian Archaeology; 58(1): 126-132.

3. Lucero, A., Ortiz, C., Valenzuela, R. (2017). Celiac disease, non-celiac gluten sensitivity and wheat allergy: comparison of 3 different diseases triggered by the same food. Rev Chil Pediatr; 88(3): 417-423.

4. Mercader, J. (2009). Mozambican grass seed consumption during the Middle Stone Age. Science; 326(5960): 1680-1683.

5. Pietzak, M. (2012). Celiac disease, wheat allergy, and gluten sensitivity: when gluten-free is not a fad. Journal of Parenteral and Enteral Nutrition; 36(1): 68S-75.