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Debunking the Myths of Gluten

9/21/2014

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What is it about that gluten-free cupcake that seems so appealing? There has been a lot of confusion about the gluten-free diet. If you have heard about this diet but do not fully understand what it is, you’re probably not alone.  Let’s look at the realities of gluten to help you make an informed decision whether you should consume it or not.

 What is Gluten?
Gluten is a protein found in wheat, barley, rye and additional cross-breeds.  Gluten acts as a binding agent, holding food together providing shape and texture. It also creates the elasticity which gives dough its strength. Although gluten itself does not offer special nutritional benefits, it is found in grain products rich in fiber, healthy fats, vitamins, and minerals.

Understanding Celiac Disease and Gluten Sensitivity
A gluten-free diet is essential for Celiac Disease. When gluten is consumed, this digestive disease creates an immune response forming antibodies which attack the lining of the small intestine.  This results in damage to the intestines and blocks the absorption of nutrients in the food.  Gluten sensitivity may also lead to similar symptoms of Celiac Disease such as stomach cramps, diarrhea, and bloating but will not lead to damage of the intestine. If you have Celiac Disease or gluten sensitivity, you should avoid 

Gluten-free products are becoming very common. Companies have created many food items from pasta to bread which accommodate this diet. Although this is great news for those with Celiac Disease or gluten sensitivity, gluten-free products do not indicate that the food is lower in calories or more nutritious. They are simply just without gluten. Therefore, if you are persuaded to eat a gluten-free cupcake merely because it is labeled as gluten-free, think again. Those gluten-free cupcakes will likely contain all of the fats and sugars as gluten-containing cupcakes.

Research suggests that 1 in 133 individuals in the United States (over 2 million people) may have Celiac Disease (Fasano et al. 2003), so why are gluten-free diets so common? Why have consumers vindicated the gluten-free diet as a source of weight loss, digestive health and nutritional significance? Just because your friend’s sister’s neighbor’s yoga instructor avoids gluten does not mean you should too!

Choosing Healthy Foods
Instead of omitting gluten from your diet, emphasize fruits, vegetables, whole grains, lean meats, fish, nuts, and beans.  Take advantage of the opportunities to achieve a balanced diet by escaping the limitations of becoming gluten-free.  Read the list of ingredients on your food labels to achieve a better understanding of what you are eating.  Remember, the lists of ingredients are in descending order with the largest quantity ingredient listed first.  You should also refer to the nutrition facts label. This information is based on one serving size which allows you to assess the nutritional value of your food.

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To understand more about “The Basics of the Nutrition Facts Panel” visit http://www.eatright.org/Public/content.aspx?id=10935



Academy of Nutrition and Dietetics Website. Available at www.eatright.org/publig/content.aspx?id=10935.Accessed September 19, 2014

Celiac Disease Foundation. Available at http://celiac.org. Accessed September 16, 2014

FDA/CEDR resources page. Food and Drug Administration Web site. Available at: http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm. Accessed September 15, 2014

FDA/CEDR resources page. Food and Drug Administration Web site. Available at: http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm367654.htm. Accessed September 15

Harvard/School of Public Health. Available at: 
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/health-gains-from-whole-grains.Accessed September 16, 2014

Lance N, Wilson W, How the cookie crumbles. A case of gluten-free cookies and random utility. American Journal of Agricultural Economics. 2012;25:576-582

Samasca G, Sur G, Lupan I, Deleanu D. Gluten-free diet and quality of life in celiac disease.; gastroenterology & hepatology From Bed to Bench [serial online]. Summer2014 2014;7:139-143.Available from: Academic Search Complete, Ipswich, MA. Accessed September 18, 2014

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  • Home
  • About Me
  • Recipes
    • Appetizers >
      • Five Minute Salsa
      • Roasted Beet Hummus
    • Salads >
      • Arugula Sun Dried Tomato & Feta Pasta Salad
      • Quinoa Powerhouse Salad
      • Sweet Summer Kale Salad
      • Kale Caesar Salad
    • Soups, Stews and Chili >
      • Turmeric Split Pea Crock Pot Soup
      • Curried Cauliflower Soup
      • Tuscan Kale Tortellini Soup
      • Creamy Broccoli Soup
      • Crockpot Vegetarian Chili
    • Side Dishes >
      • Sweet Potato Crisp
      • Zucchini Noodles Bussel Sprouts and Turkey Bacon
      • Hasselback Sweet Potatoes
    • Main Dishes >
      • Shrimp Fried Cauliflower Rice
      • White Bean Burgers
      • Honey Garlic Tofu with Broccoli
      • Falafel Waffles
      • Tuna Avocado Sandwich
      • Crispy Barbecue Chicken Tacos
      • Chicken Quinoa Lettuce Wraps with Ginger Peanut Sauce
      • Sweet Potato Shepherd's Pie
      • Avocado Egg Salad
      • Spinach Feta & Quinoa Patties
      • Vegan Creamy Tomato Basil Pasta
      • Sweet and Spicy Kale Stew & Chicken Meatballs
    • Treats >
      • Vegan Pumpkin Pie with Graham Cracker Crust
      • Lemon Zucchini Bars
      • Strawberry Chocolate Chip Cookies
      • Apple Crumble Cups
      • Chocolate Chip Zucchini Muffins
      • Gluten-Free Chocolate Dipped Cannoli's
      • Double Chocolate Zucchini Bread
      • Coconut Greek Yogurt Fruit Dip
      • Peanut Butter Chocolate Dipped Cookies
      • Buckwheat Blueberry Banana Muffins
      • Coconut Flour Vanilla Fruit Cake
      • Ooey Gooey Double Chocolate Chip Cookies
      • Chocolate Peanut Butter Popcorn
      • Chocolate Avocado Mousse
      • Gingerbread Cookies
      • Cherry Chocolate Chia Bars
      • 5-Minute Protein Balls
      • Chocolate Chip Cookie Dough Protein Balls
      • Baked Stuffed Apples
      • Raw Berrylicious Tart
      • Chocolate Brown Rice Krispy Puffs
    • Breakfast >
      • Blueberry Chia Seed Jam
      • Eggs Poached in Tomato Sauce
      • Asparagus Quiche with Spaghetti Squash Crust
      • Strawberry Oatmeal Breakfast Bars
      • Peaches and Cream Overnight Oats
  • Work With Me
  • Testimonials
  • Contact