Gluten and health: myths about the harm of flour
Gluten – a substance found in cereal crops. In recent years, it has been surrounded by numerous myths about its harmful effects on the body. Is it really harmful, and should products containing it be excluded from the diet?
Gluten – a substance found in cereal crops. In recent years, it has been surrounded by numerous myths about its harmful effects on the body. Is it really harmful, and should products containing it be excluded from the diet?
Let's delve into the backstory of gluten
About 30% of flour consists of gluten or glutenin. It is used as a thickener in wheat flour. It consists of two proteins: glutenin and gliadin. Thanks to them, the dough rises during cooking, and the structure of baked goods becomes porous and elastic
In addition to wheat flour, gluten is found in the following products:
The body’s intolerance to this substance has become the main reason for excluding gluten from the diet and avoiding wheat in all its forms
Myths and truth about gluten
Gluten is present in grains, which is why most myths about its harmful effects are related to flour. The majority of consumption is attributed to bread, pasta, and baked goods
Consuming gluten leads to obesity
If someone with a sedentary lifestyle buys flour and eats baked goods uncontrollably, it can lead to gaining excess weight. However, the issue is not with gluten but with the carbohydrate content, which makes the food high in calories
Gluten is the cause of digestive problems
Gluten intolerance is only observed in about 1% of the population. Celiac disease, which is related to gluten intolerance, is similar to an allergy, and individuals with this condition are advised to avoid products containing gluten
Gluten-free products are considered to be low-calorie
Despite the contradiction with the first point, this is a myth. Completely avoiding gluten and all types of flour leads people to replace gluten-free products with items like instant porridges or baked goods with a high starch content. As a result, the caloric content of the diet increases
Products containing gluten are dangerous for health
The protein itself does not harm a healthy body. On the contrary, whole grains provide the daily intake of fiber and vitamins. Completely avoiding gluten, and consequently all grains, can lead to a deficiency of iron and zinc. A lack of these essential nutrients can trigger fatigue, poor well-being, and sleep problems
Eliminating gluten from your diet without consequences is not possible. Despite the mixed opinions in society about gluten, experts do not recommend completely avoiding it. It is present in all flour and grain products