Take the Glue out of Gluten

The popularity of gluten-free eating has soared over the last decade, with many claiming it leads to better health. This trend shows no signs of slowing, as the global market for gluten-free foods is projected to reach $14 billion by 2032. While some must avoid gluten for medical reasons, millions of others have embraced the diet without a clear need. Understanding the role of gluten and its effects on the body is essential, before making significant dietary changes.

Gluten is a protein found in wheat, rye, and barley, serving as a binding agent in many foods. It gives bread its structure and contributes to taste and texture. Despite its negative reputation, gluten is not inherently unhealthy. Wheat, a primary source of gluten, is packed with nutrients such as protein, fibre, iron, and vitamins. Whole wheat, in particular, can support heart health as part of a balanced diet.

Some people, however, do need to avoid gluten. Those with celiac disease, an autoimmune disorder, experience damage to their small intestine when exposed to gluten. For them, a strict gluten-free diet is non-negotiable. Others may have non-celiac gluten sensitivity, where digestive discomfort arises without the intestinal damage seen in celiac cases. Additionally, individuals with a wheat allergy or irritable bowel syndrome (IBS) might benefit from avoiding gluten, though the improvements are often partial.

The rise of gluten-free labelling, which began in earnest in 2014 when the FDA regulated these claims, has reinforced the idea that gluten is harmful. Products that never contained gluten, such as bottled water, began advertising their gluten-free status, adding to the perception that avoiding gluten is universally beneficial. However, gluten-free does not mean healthier. It merely signifies the absence of an allergen, and brands have leveraged this to expand their markets.

Research has found limited evidence that gluten-free diets reduce inflammation in autoimmune conditions or enhance athletic performance. Many who report gluten intolerance may actually react to fructans, a type of carbohydrate in wheat. Others confuse gluten with carbohydrates, and see cutting gluten as a way to reduce carb intake. However, gluten-free products often contain just as many carbohydrates, and sometimes more fat, sugar, and calories, than their regular counterparts.

Studies have shown gluten-free bread tends to have less protein and fibre, while being higher in saturated fat and salt. These products often lack fortified nutrients, such as iron and folate (vitamin B9), found in regular wheat-based foods. As a result, deficiencies can occur in those who adopt the diet, without proper guidance. Furthermore, gluten-free processed foods are not ideal for weight loss, as they are often calorie-dense.

For those who suspect gluten may be causing health issues, consulting a doctor is advisable before eliminating it. Otherwise, the wrong foods might be removed without achieving any tangible benefits. Combining gluten-free eating with a Mediterranean-style diet, rich in fibre, fruits, vegetables, and healthy proteins, can offer a balanced approach for those who genuinely need to avoid gluten.

Now, where did I put that pasta sandwich?