7 Important Facts You Need to Know About Gluten!

If you are paying attention to the latest health and diet trends, you are likely aware of gluten. This protein found in wheat, barley, and rye has become the dietary villain for many: “gluten-free” is the most common printed label on grocery shelves restaurant menus, and health blogs. So, do we know what gluten is or do we know if we should avoid it?

The genetics of gluten sensitivity are complex. Humans differ from one another, and therefore, do not have the same relationship with gluten. So, let us talk about seven important facts about gluten so we can better understand what this protein does, who may have to avoid it, and if the gluten-free diet is really good for everybody.

Such insights, brought forward by one of the best online nutritionists, can make your decision about gluten in your diet more informed.

7 Important Facts You Need to Know About Gluten

1. What Is Gluten Anyway?

It is a collection of proteins, mostly found in wheat, barley, and rye. These proteins are what give the dough its elasticity: allowing the dough to rise and keep its shape after bread has been baked. The two major proteins are gliadin and glutenin. When mixed with water, they present a sticky and elastic combination, great for baking bread and other baked foods. That is why bread has this light and airy feel – all thanks to gluten.

Most of the world’s populations take gluten daily through bread, pasta, cereals, and any form of processed food. A good amount of preliminary information about gluten would mean understanding what it is and how it reacts in foods.

2. Not Everyone Needs to Avoid Gluten

Gluten-free diets have been the order of the day in society these past couple of years. One would assume easily that gluten is harmful to everyone. The truth is, however, that gluten sensitivity varies greatly from person to person. Most people will be fine consuming gluten. Though some legitimate medical conditions require people to remain gluten-free-including celiac disease and non-celiac gluten sensitivity-most people should be able to enjoy gluten without ill effects.

Celiac disease is an autoimmune condition where the immune system reacts to gluten, thereby damaging the small intestine with time. Non-celiac gluten sensitivity is not so well understood but involves symptoms identical to those of celiac disease except that there is no reaction by the immune system. These people are therefore unlikely to require a diet free from gluten. Third, a gluten-free diet isn’t always healthier. While a wheat-based diet is detrimental to some people, the opposite isn’t true: most people aren’t poisoned by wheat.

3. A Gluten-Free Diet Isn’t Necessarily Healthier

Not to be overlooked is the fact that “gluten-free” is not the same as “healthier.” There is no scientific evidence of any health advantage for a gluten-free diet in individuals without gluten-related disorders. Many gluten-free products have sugars and fats added to make up for the texture and flavor provided by gluten. Often, many gluten-free processed foods are devoid of essential nutrients like fiber, iron, and B vitamins found in whole grains that contain gluten.

Besides, making one gluten-free sometimes leads to consuming foods that are very processed with minimal nutrient density. As a result, being mindful and watchful of diets is followed to realize that going gluten-free is not equal to health. Fourth, going gluten-free doesn’t mean one would consume fewer carbohydrates or even fewer calories.

4. Gluten-Free Isn’t Necessarily Low-Carb or Low-Calorie

Lesser-known facts to know regarding gluten is that gluten-free products do not necessarily contain fewer amounts of carbohydrates or calories. The gluten-free bread and pasta products contain high-calorie additions, such as rice flour or almond flour, but can be more calorie-dense compared to their gluten-content alternatives, which may find value in those who consider counting calories.

Another thing is that foods that advertise themselves as gluten-free typically have the same levels of carbohydrates within them as do their gluten-containing counterparts and therefore may not align with low-carb diets. Consumer education through this information can help shoppers make smarter choices and steer clear of the illusion that “gluten-free” means “diet-friendly”.

5. Gluten Sensitivity and Wheat Allergy are Different

In most cases, gluten sensitivity is confused with wheat allergy. This is, however not true. Wheat allergy is a hypersensitivity to the proteins found in wheat rather than specifically to gluten. It may manifest with itchy or swollen skin, or in some cases anaphylaxis. In people who suffer from celiac disease or gluten sensitivity, the source of their discomfort is gluten.

This is crucial because a wheat allergy will mean that one has to avoid all wheat, while gluten intolerance may mean that a person can consume gluten-free grains such as oats, rice, and corn. In this way, people are made aware of the reason behind their reaction and which foods to avoid, if need be.

6. Gluten-Free Diets Are Not a Miraculous Solution for Weight Loss

Popular thought: that going gluten-free will result in weight loss. This is probably less from removing gluten and more because eliminating gluten also eliminates processed junk foods often high in calories. Getting rid of gluten may mean people pay closer attention to what they’re eating, cut down on junk foods, and opt for more whole foods instead.

Except for this aim, a gluten-free diet has no association with weight loss or weight gain. The consumption of calories and exercise will measure the loss and gain of a healthy weight, which is the most reliable means for weight management.

7. Gluten-containing whole Grains Are Nutritionally Valuable

Inclusion in a gluten-free diet has also been a challenge since, after wheat, barley, and rye, whole grains supply nutrition that is difficult to replace. Whole grains include fiber, which helps promote digestive health, stabilize blood sugar, and result in feelings of fullness. They are also rich in essential nutrients, including iron, magnesium, zinc, and B vitamins, with functions that range from helping to produce energy to assisting the immune system.

The ones who can digest gluten are going to enjoy all the nutrients in whole grains. To those who cannot tolerate gluten, it would be a matter of finding other sources for such nutrients in fruits, vegetables, and gluten-free grains like quinoa and millet.

Should You Avoid Gluten?

Of course, choosing to avoid gluten is an individual choice based on health needs. For anyone experiencing discomfort in digestion systems, fatigue, and other symptoms that occur through the consumption of gluten, consulting a medical professional could help confirm gluten sensitivity. A strict diet that does not contain gluten must be followed for people diagnosed with celiac disease.

However, if gluten provides no health issues, then one does not need to avoid it. Whole grains and most other comparable gluten-containing products can complement an otherwise healthy and nutritious diet.

This is based on individual needs and not a trend. On the other hand, the gluten-free diet helps with the relief of certain intolerance issues, although it doesn’t inherently offer any health benefits for all. In a nutshell, listen to your body and choose a diet that fits your personal health needs.

Understanding these basic facts about gluten frees everyone to make informed decisions as to what they eat versus letting trends dictate a diet. Gluten, like all things in nutrition, can be complex—what helps one person does not necessarily translate to another. Ultimately the best diet is the diet that leaves you feeling as healthy as possible.