Is Gluten Bad for You? 

What is Gluten? 

Wheat, barley, rye, and triticale all contain the protein known as gluten. From bread, pasta, and beer to cosmetics and supplements, gluten is the common ingredient in almost everything. Adapting a gluten-free diet is seemingly a hot topic nowadays, but should we actually avoid it and is it harmful to us? 

Is Gluten Bad for You? 

Almost everyone has been consuming gluten for our essential daily energy. People have been getting protein, soluble fiber, and minerals from gluten-containing meals for generations. 

For healthy individuals whose bodies can tolerate it, gluten in and of itself, particularly the gluten present in whole grains, is not harmful. But if we are talking about processed foods made from refined wheat like burgers, fries, potato chips for snacks, they bear very little similarity to the actual wheat plant, which is actually highly nutritious. Processed foods frequently lack whole grains but do contain ingredients like white rice flour and starches. 

Many people who switch to a gluten-free diet while continuing to consume processed foods discover that they still have health issues including increased weight gain, uncontrolled blood sugar levels etc. Therefore, processed food additives like salt, sugar, and sugar substitutes are to blame for their health problems rather than the gluten in food.

People who cannot eat gluten 

However, there are some people who should avoid eating gluten, as gluten poses a risk to them. Gluten intolerance is categorized into 3 types: celiac disease, wheat allergy, non-celiac gluten sensitivity. 

An autoimmune condition known as celiac disease occurs when the body's defense mechanisms mistakenly target healthy cells, harming the cells lining your small intestine in those who consume gluten. This results in nutrient malabsorption, intestinal damage, and symptoms like diarrhea and weight loss.  

Children are more commonly affected by wheat allergies, although it can also affect adults. The term "wheat allergy" refers to an allergy to wheat but not to other grains or to gluten. People with wheat allergies experience an abnormal immune reaction to particular proteins found in wheat and wheat-based products. After consuming wheat or inhaling wheat flour, they may experience symptoms ranging from mild nausea to potentially fatal anaphylaxis, an allergic reaction that can make breathing difficult. Celiac disease and wheat allergy are two distinct disorders that can coexist. Allergists typically use skin-prick or blood tests to diagnose wheat allergies.

Gluten intolerance, or non-celiac gluten sensitivity (NCGS), is a gastrointestinal discomfort brought on by gluten in people who do not have celiac disease. When a person consumes gluten, they may feel intestinal symptoms in addition to other symptoms like headache, exhaustion, and joint pain. People with NCGS report improved symptoms after eating a gluten-free diet, similarly to individuals with celiac disease or a wheat allergy.

A number of studies have also linked gluten to the development and progression of autoimmune diseases. Hence, avoiding gluten benefits other conditions, including irritable bowel disease (IBS) like Crohn’s disease & ulcerative colitis and irritable bowel syndrome (IBS). 

Is it healthier to adopt a Gluten-Free Diet? 

You may have heard about gluten-free diets from your friends or colleagues. So, what is the hype of gluten-free products? 

It is evident that many individuals, including those with autoimmune illnesses, NCGS, and celiac disease, benefit from eating a gluten-free diet. But those without a medical condition linked to gluten who follow a gluten-free diet find it to be beneficial. The diet's purported advantages include better health, weight loss, and more vitality. Eliminating gluten-containing die may improve health for several factors, some of which may not even be related to gluten. 

Since gluten is found in highly processed meals such as fast food, baked foods and sugary cereals, avoiding gluten typically entails reducing your intake of processed foods. On a gluten-free diet, many claim to lose weight, feel less worn out, and experience less joint pain. These advantages are probably attributable to the absence of harmful meals. For instance, diets rich in refined carbohydrates and sweets have been linked to symptoms such as weight gain, weariness, joint discomfort, poor mood, and digestive problems. 

Additionally, people frequently swap out foods containing gluten with healthier alternatives like vegetables, fruits, proteins which improve health and wellbeing. Reducing consumption of other typical ingredients, such as FODMAPs (carbs that frequently cause digestive issues including bloating and gas), may also help with digestive symptoms. 

In Summary 

Despite what many health professionals may advise, it is safe to follow a gluten-free diet even for people who don't absolutely need to do so. 

It's important to understand that processed gluten-free products are not any healthier than gluten-containing ones, even though it's safe to follow a gluten-free diet. As long as these products are swapped out for wholesome foods, eliminating wheat and other gluten-containing grains and products won't have a negative impact on health.

A diet rich in vegetables, fruits, healthy fats, and lean protein sources can easily replace all of the nutrients found in grains that contain gluten, including B vitamins, fiber, zinc, iron, and potassium. 

This article is written by Rosamund, Bpharm(Hons) (DOC2US), 
reviewed by Dr. Izzan Nadira binti Ismi, MB Bch BAO (DOC2US)

Reference

1. Kubalan, J. (2019, March 6). Is Gluten Bad for You? A Critical Look. Healthline. Retrieved from https://www.healthline.com/nutrition/is-gluten-bad#safety

2. Mayo Clinic. (2021, December 11). Nutrition and healthy eating. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530#:~:text=A%20gluten%2Dfree%20diet%20is%20also%20popular%20among%20people%20who,but%20more%20research%20is%20needed.

3. Rajagopal, S. (2022). What Is Gluten and What Does It Do? Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/what-is-gluten-and-what-does-it-do#:~:text=For%20centuries%2C%20foods%20with%20gluten,whose%20bodies%20can%20tolerate%20it.

Written by

Rosamund, Bpharm(Hons)DOC2US