Gluten-free foods

Gluten-free foods

Gluten is a family of proteins (called prolamins ) found in cereal grains , including wheat , rye , spelt , and barley . Among the cereals containing gluten , wheat is the most common (bread, pasta, cakes, biscuits, beer-cereals, etc.).

A gluten-free diet can be beneficial for several reasons.

What is a gluten-free diet?

Gluten is made up of two proteins in particular: gliadin and glutenin . The former has the most negative effects on health [1]. Gluten proteins are very resistant to protease enzymes , which break down proteins in the digestive tract ; thus, this incomplete digestion of proteins will allow peptides (large units of amino acids , the building blocks of proteins ) to pass through the wall of the small intestine and roam freely throughout the body. This can trigger immune responses , including inflammation , linked to a number of conditions , such as celiac disease .

Why can gluten be harmful to health?

There are several theories as to why the human body may be unable to handle gluten . Some suggest that the human digestive system has not evolved to digest the type or amount of grain proteins that are present in modern diets , especially since the change in U.S. dietary guidelines in 1977, which recommend that between 55% and 60% of daily calories should come from carbohydrates .

Several modern studies associate gluten consumption with the onset or worsening of autoimmune diseases [2], such as type 1 diabetes [3] , Hashimoto's thyroiditis [4] , Grave's disease [5], and rheumatoid arthritis [6] . These studies show that autoimmune diseases share common immune pathways and genes with celiac disease [7] .

Molecular mimicry

One of the mechanisms that has been studied regarding gluten as a trigger for these diseases is molecular mimicry , that is, when a foreign antigen – a substance that promotes an immune response – shares similarities with the body's own antigens [8]. Thus, consuming foods rich in these antigens (gluten) could lead to the creation of antibodies that harm health [9].

Irritable bowel syndrome

One of the most common health concerns in the modern population is irritable bowel syndrome ; gluten has been linked to this type of intestinal disease , as well as inflammatory bowel diseases , such as Crohn's disease and ulcerative colitis [10].

Types of diseases

There are four types of gluten-related diseases: wheat allergy, non-celiac gluten sensitivity, gluten intolerance, and celiac disease.

Wheat allergy

Wheat allergy causes the body's immune system to react to certain proteins in wheat , including gluten , and occurs more commonly in children than adults [11]. Symptoms include skin rashes , digestive upset –nausea, vomiting, cramps, diarrhea, bloating, indigestion–, nasal congestion, and anaphylaxis [12], a severe and potentially fatal allergic reaction if not treated promptly .

Non-celiac gluten sensitivity

Non-celiac gluten sensitivity is estimated to affect between 0.5% and 13% of people worldwide [13]. These individuals do not test positive for celiac disease or a wheat allergy , but experience symptoms of discomfort after consuming products with gluten [14] .

Symptoms are similar to those of celiac disease : stomach pain , bloating , fatigue , and eczema or a skin rash [15] . These symptoms can be caused by other irritants such as FODMAPS, short-chain carbohydrates that can cause digestive problems [16], hence the fact that this disease is controversial among the scientific community.

Gluten intolerance

Unlike gluten allergy, people with gluten intolerance are not at risk of life-threatening conditions [17], but may experience very unpleasant symptoms: fatigue, bloating, abdominal pain, nausea, diarrhea, constipation, muscle pain, anxiety, headaches, body drowsiness, muscle and joint pain, confusion, and itchy skin.

Celiac disease

Celiac disease affects about 1% of the world's population [18]; in this autoimmune disease, the body sees gluten as a threat . To eliminate it, it attacks the gluten proteins . This attack also affects surrounding areas, such as the intestinal wall, which can lead to nutrient deficiencies, severe digestive problems, and anemia [19].

Symptoms include acute abdominal pain, constipation, rash, diarrhea, stomach upset, bloating, sudden weight loss, anemia, fatigue, and depression [20].

Gluten-free foods

There are a number of gluten-free foods to incorporate into your diet. While these do not contain gluten , many of them are not compatible with a ketogenic diet because their carbohydrate count is too high and they have an impact on blood sugar .

§ Whole wheat gluten free

Quinoa, rice, buckwheat, sorghum, tapioca, millet, amaranth, oats (all to be avoided on a ketogenic diet ).

Oilseeds​

They are gluten free and a good source of protein and fat . You have to read the labels because it may have traces of gluten .

Fruits and vegetables

These foods do not contain gluten . Keto-compatible vegetables are leafy greens , cruciferous vegetables, and, in general, all above-ground vegetables. The most keto-friendly fruits are red fruits , which have a low carbohydrate count. Be careful with the labels of canned or frozen vegetables and fruits , as they may contain traces of gluten .

Proteins

Raw proteins do not contain gluten : they include red meats , poultry , fish and seafood , soy foods (edamame, tofu, tempeh) , as well as meat derivatives, such as cold cuts, sausages , ham or bacon ; in the latter cases, you should read the labels carefully because they may contain gluten . Note that legumes also contain protein and no gluten , but their carbohydrate count is very high.

Lipids

Lipids do not have gluten . Oils , butter , ghee , can be consumed without problem.

Dairy products

These types of foods – cheese , plain yogurt , milk , cream , butter , ghee – are gluten-free. Plus, they are all keto-friendly . Be careful with processed dairy products, like cream cheese, as they may contain gluten .

Drinks

All pure drinks ( water , fruit juice , tea , coffee ) do not contain gluten . Concerning alcohols , classic beer is made from wheat or other grains with gluten ; we can currently find gluten-free and low-carbohydrate beer . in the market. Sodas are gluten- free, but –as well as fruit juices– they should be avoided because they are high in sugar .

Spices, sauces and condiments .

This category is complicated: while this type of food should not contain gluten, industrial sauces and condiments , and even artisanal ones, often have gluten , so it is imperative to read the labels . Also, they often have added sugar .

Conclusion :

Gluten is a protein found in certain grains, including wheat , which is an important source of modern nutrition. This one has been associated to inflammatory processes and autoimmune diseases . Removing it from your diet or at least reducing it could have beneficial effects on your health. A ketogenic diet eliminates any type of gluten- based food and is also an anti-inflammatory diet [21] .

We have dedicated an entire category to gluten-free products that we offer in the store for all those with intolerances.