All About Gluten

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What is gluten?  Is it healthy?  Is it good for weight loss?  How do I know if I have a gluten intolerance or Celiac Disease?  If necessary, how do I eat gluten free?

Gluten is a protein found in wheat, barley and rye.

It is only necessary to follow a gluten free diet if you have Celiac Disease or if you have gluten sensitivity (intolerance).  Otherwise, eating gluten free does not enhance health or physical performance, nor does it aid in weight loss.  Gluten is found in whole grain products, which are important for a well-balanced diet and provide your body with fiber, B vitamins, and iron, not to mention being a healthy source of carbohydrates!  Remember: "gluten free" does not always mean "healthy"!

Celiacs vs. Gluten Intolerance
Celiac Disease is a digestive condition triggered by eating gluten.  It involves an immune response to gluten, which damages the small intestine, interfering with the absorption of nutrients.  Symptoms that can result include diarrhea, stomach ache, bloating and weight loss.  It is important to see your doctor to determine if you test positive for Celiacs.

Gluten intolerance is when the body has trouble digesting gluten, but it is not an autoimmune disease, and doesn't result in severe intestinal damage.  It is difficult to diagnose a gluten intolerance.

How to Eat Gluten free
If you need to eat gluten free, it is important to avoid all sources of gluten!  You need to become an avid label reader!  Don't just cut out all grains because there are grains that are gluten free.

Safe grains and flours include: rice, corn, quinoa, amaranth, arrowroot, buckwheat, montaina, flax, potato, sago, soy, sorghum, tapioca, teff, cornstarch, and any flour made from nuts, beans, tubers, or legumes.

Foods that are naturally gluten free: beans, seeds, natural and unprocessed nuts, fresh eggs, fresh meats, fish and poultry that are not breaded, batter-coated or marinated, fruits and vegetables, and most dairy products.

Foods to avoid include: breads and cereals made with wheat, barley, or rye, malt flavoring or malt vinegar, bulgur, farina, graham flour, kamut, semolina, and spelt.

Foods to avoid unless labeled gluten free: beer, breads, cakes and pies, candies, cereals, cookies, crackers, croutons, French fries, gravies, imitation meat or seafood, matzo, pastas, processed luncheon meats, salad dressings, sauces, seasoned rice mixes, seasoned snack foods, such as potato and tortilla chips, self-basting poultry, soups and soup bases, vegetables in sauce, and oats.

Make sure to maintain a healthy diet!!!
Get the important nutrients your body needs such as fiber, B vitamins, and iron through eating plenty of fruits and vegetables, dried beans, nuts, low-fat dairy products, and lean meats!