We are more and more numerous to reduce our consumption of gluten, by the effect of fashion or for the sake of well-being. But switching to Gluten Free diet overnight when you have celiac disease or are sensitive or allergic to gluten is easier than it seems. Know about Gluten Free foods
What is Gluten?
Gluten is a protein compound found in many grains, such as wheat, spelled or rye. Gliadins, wheat and spelled proteins, and rye, are the culprits for celiac disease.
In the bakery, it is necessary to know that it is the gluten which gives its elasticity to the bread dough. But through crossbreeding and manipulations of the food industry, the ideal flour has also been much richer in gluten than the one we used to consume, hence the explosion of gluten intolerant.
Where is Gluten Found?
Gluten is therefore present in wheat, spelled and rye, but also in barley, Kamut and spelled wheat.
Oats and quinoa are special cases. Oats contain specific gluten with distinct proteins and, depending on the variety tested; our body reacts more or less well. Since it is difficult to know its sub-variety, oats should be removed if a Gluten Free diet is started.
Quinoa contains proteins that are toxic to many gluten intolerants.
It’s up to us to be vigilant and avoid all these cereals and pseudo-cereals, including in the form of flours, flakes, pasta, bread, pastries or pastries, to direct us to alternatives that are better for our health.
What is Gluten Free Foods?
Fortunately for us, there are many foods that do not contain gluten, starting with starchy foods. It is easy to replace wheat and its derivatives with potatoes, sweet potatoes, yams, but also with other cereals such as rice, corn, millet or buckwheat.
High in starch, legumes can also be considered starchy. Perfect allies of the diet, they provide vegetable proteins, fiber, vitamins, and minerals. From chickpeas to beans, soybeans and the many varieties of beans (white, red …) and lentils (blond, green, coral …), there is something for everyone!
In the same way as eggs, meat or fish, fresh fruits, and vegetables are preferred under the “Gluten Free” regime. Steam (to preserve the nutritional benefits), steaming or baking for vegetables, compote or juice for fruits, they cook easily and marry with all kinds of Gluten Free accompaniments: cream, oil, herbs of Provence, cinnamon…
In terms of desserts, basic dairy products (excluding cheeses, puddings, and chocolate creams) do not contain gluten, as do sugar, honey, and jam. So to prepare gourmet recipes without gluten with these ingredients, we say goodbye to the traditional white wheat flour, to the benefit of new flavors: chestnut flour, rice, buckwheat, millet, cornstarch…
What Foods Should We be Wary of?
For the sake of safety under a strict regime, we favor the homemade and we overlooked processed products and industrial products, which often use gluten as a food additive.
We find in particular gluten in seitan (vegetable alternative to meat) or behind the words aromas, thickeners, barley malt, malt extract, malt vinegar, glucose syrup, starch, dextrose, maltodextrin…
This is why some people are sometimes sensitive to foods that, a priori, do not contain gluten, such as cold cuts, frozen or canned dishes, industrial sauces, soy sauce, soups, flavored crisps, ice creams or the beers.
Basically, the Gluten Free diet has absolutely nothing to do with dieting. Yet, more and more people are touting their merits to lose weight … Info or into?
What exactly the Gluten Free Diet is?
It involves removing all sources of gluten from its diet. Gluten is a naturally occurring protein found in many grains, including wheat, rye, oats, and barley and spelled. It is also present in many products derived from these cereals such as bread, pastries, pasta or various industrial sauces. Note that some cereals, including rice, buckwheat, and quinoa are Gluten Free foods.
Basically, the Gluten Free diet is a small portion of the population of people with celiac disease (also known as gluten intolerance or gluten enteropathy) or a gluten allergy. Celiac disease is an autoimmune disease, linked to both hereditary and environmental factors: when the patient ingests gluten, his immune system attacks his intestinal wall, causing various digestive disorders such as stomach upset, diarrhea or bloating. The idea is to quickly adopt a Gluten Free diet. Without this, celiac disease can lead to more serious problems in the long term, due to poor absorption of nutrients by the compromised bowel (egg iron deficiency anemia, osteoporosis due to poor absorption of vitamin D and calcium). As for gluten allergy, she is really rare. It can manifest as various allergic reactions shortly after the absorption of gluten, such as digestive disorders, itching, sneezing attacks or more rarely serious angioedema. Again, adopting a Gluten Free diet for life remains the best option to prevent the onset of new allergic crises.
Can the Gluten Free Diet also Make You Lose Weight?
Unlike fats or sugar, gluten in itself does not gain weight. Removing it from our diet should not, in principle, have an influence on our line. Still, he can obviously help to shed a few pounds. In some cases at least, because it may just as well have no slimming effect: it all depends on how to approach it…
Gluten Free Diet: Why does it work?
While gluten does not make you fat, it is present in many foods high in fat and sugar: quiches, pizzas, hamburgers, rusks, cakes … It can also be found in more surprising foods (gluten is often used as a thickener or binder in industrial dishes) such as sausages, some mustards or even breaded fish. In other words, it is not so simple to follow a 100% Gluten Free diet: you really have to pay close attention to the labeling of each food and find your way with the list of Gluten Free foods… The advantage is that it pushes you to pay more attention to your diet, to avoid high-calorie industrial preparations and to prepare yourself good homemade dishes, preferably low in fat and in sugars. This is how the Gluten Free diet really helps to lose weight, especially if you combine these new eating habits with the regular practice of a sport.
When it does not work, it’s due to what?
As mentioned above, the Gluten Free diet does not necessarily lead to weight loss. This is particularly the case when one systematically replaces each “forbidden” food with a “Gluten Free” version of the trade. Bread, cakes, pasta … The offer has become extremely diversified in recent years. Problem: These foods are not necessarily less fat or less sweet than the “original versions”. To be convinced, just read their labels … Hard to consider a weight loss in these conditions, especially if, in addition, there is not enough exercise to burn unnecessary calories.
Gluten Free Trend can be Dangerous for Healthy People
Novak Djokovic, Lady Gaga or Victoria have succumbed to Gluten Free fashion as 5 million French, according to a survey of 60 million consumers published in January 2016. However, this trend could be dangerous for people in good health. According to a study by Harvard and Columbia (US) scholars published in the British medical journal, this diet would not always be healthy for people who do not suffer from intolerance.
For this work, 100,000 people were subjected to a questionnaire to evaluate the idea that gluten is a factor in cardiovascular problems. And contrary to the legend, “long-term consumption of gluten is not related to the risk of cardiovascular problems. On the other hand, depriving oneself of gluten reduces the consumption of whole grains, “the experts underline. On the contrary, the more people eat it daily, the lower the risk of cardiovascular disease.
Scientists warn about depriving these healthy cereals: “the promotion of Gluten Free diets for people who do not suffer from celiac disease should not be encouraged.” In France, this disease affects only 0.5 to 1.5% of the population. In these patients, excluding gluten from their diet is synonymous with better health and reduced inflammation.
Already in 2016, the study conducted by 60 million consumers pointed to this way of life that deprives us of vegetable proteins. The association also showed that these products are not healthier, by studying the labels. Many additives are used to recreate the elasticity of gluten in foods.
The Virtues of the Gluten Free Diet to Fight Against Fibromyalgia:
Science is increasingly interested in fibromyalgia, an unrecognized autoimmune disease that causes severe muscle pain and extreme fatigue in people who suffer from it.
The results of a new study on the subject have just been revealed: a diet free of all trace of gluten would reduce the various symptoms related to fibromyalgia, significantly improving the quality of life of patients.
A population particularly prone to gastrointestinal disorders. According to the study *, 32% of patients with fibromyalgia are diagnosed with irritable bowel syndrome, and 81% of them report common functional gastrointestinal symptoms. To this is often added food sensitivity and the diagnosis of celiac disease (intolerance to gluten).
Gluten Free Symptoms – A Clear Improvement in Symptoms
For the purpose of the study, 442 fibromyalgia sufferers with intestinal disorders and blood test-proven food sensitivity adopted a Gluten Free diet for 1 year. Result: a “clear improvement” of all their symptoms and a “formal attenuation” of pain.
The researchers, therefore, believe that a Gluten Free diet would be beneficial for these patients. A decision to take nevertheless with the agreement of a doctor. In France, the Ministry of Health estimates that about 2% of the population has fibromyalgia, of which 80% are women.
The main foods containing gluten are wheat, pasta, bread; biscuits and cakes, sauces, sausages … If we want to ban the substance of our plate, it is essential to read the labels well (and cook you).
* This study was published in the medical journal Gastroenterology.
Gluten Free Diet: Watch Out for Heavy Metals:
A new study conducted by the University of Chicago (USA) and published in the scientific journal Epidemiology shows that people who follow a Gluten Free diet are more exposed to arsenic and mercury, two toxic metals if they are ingested in very large quantities. The researchers compared the blood and urine analysis data of people eating “normal” foods to Gluten Free people. The results showed that they had double arsenic in their urine and a mercury concentration in their blood about 70% higher.
New supporters of Gluten Free food and people with celiac disease are forced to find a way to replace wheat flour in their dishes. One of the substitutes often used is rice flour. However, we know that rice tends to accumulate some toxic metals such as arsenic or mercury present in fertilizers, soil or water.
Maria Argos, one of the authors of the study, is nevertheless reassuring and explains in The Epidemiology that “More research is needed before we can determine if this diet poses a significant health risk.” In addition, there is no certainty about the potential health effects of a rice-rich diet.
Gluten Free Diet: The Typical Day
Promoting a Gluten Free and lactose-free diet can reduce or eliminate digestive disorders.
“Healthy food certainly (oilseeds, pulses, cereals), but many restrictions difficult to keep in the long run. Do not exceed two “soy” products per day (only one in case of pregnancy) because of their intake of Phytoestrogens (compounds similar to female estrogen). ”
Laura Seri, Dietician nutritionist.
“It is not wise to exclude gluten and lactose simultaneously if a diagnosis of intolerance has not been made. This induces too many prohibitions and risks of deficiencies. Following this type of diet, when it is medically justified, involves consulting to learn how to balance one’s diet. ”
Dr. Jean-Michel Boris, Endocrinologist.
In case of a significant improvement in digestive comfort, we continue to favor a diet without gluten or lactose or without one or the other (one can be intolerant to lactose without being intolerant to gluten, and vice versa). Once the ideal weight is reached, one increases the contributions in starches (about 150 g, cooked weight, by meal), so as to reach the recommended daily energy intake (about 1,800 calories for a woman). To ease the stress, we can reintroduce certain cereals whose gluten, less processed, is better tolerated (spelled and small spelled for example), dairy products less rich in lactose (cheese in general) or whose lactose is more digestible because partly processed (yogurts, cheeses).
– Natural fruits and vegetables
|Foods to Avoid:
– Wheat flour, rye, oats (semolina, bread, cakes)
My typical day:
|Breakfast||• Coffee, tea, or sugar-free infusion
• 30 g homemade Gluten Free bread OR 3 corn or rice patties or Gluten Free quinoa OR 30 g buckwheat flakes or quinoa
• 10 g regular butter OR 10 g oleaginous purée
• 150 ml plain vegetable drink
• 1 natural soy yogurt, calcium fortified
• 1 fresh fruit.
|Lunch||• Vegetables OR vegetable soup, 1 tbsp. coffee of rapeseed oil
• 120 to 150 g of lean meat or fish OR 2 eggs OR 2 slices of white ham
• 100 g cooked weight of quinoa, buckwheat, millet, pulses, steamed potatoes
• cooked vegetables, 1 tbsp. olive oil
• 1 plain yogurt with calcium-fortified
• 1 fresh fruit.
|Having dinner||• Vegetables OR vegetable soup, 1 tbsp. coffee of rapeseed oil
• 100 g lean meat or fish
• cooked vegetables, 1 tsp. olive oil
• 20 g of homemade bread or Gluten Free bread
• 30 g of dry cheese, preferably goat’s cheese or sheep’s cheese OR 1 natural calcium-fortified soy yogurt
• 1 raw fruit or cooked.
Testimonials: “My life (better) without Gluten”
Gain energy, reduce all kinds of pain or chronic inconvenience, slim down, and regain a beautiful skin … Without suffering from celiac disease, no longer consuming gluten was all good for them.
“Gluten Free is a makeover!” Clara, 52,” gluten free “since 2016
“After my menopause four years ago, it was the great progressive upheaval: ten kilos more, white hair in bursts, the intestines in bulk. Everything that had been spared me until then took over. The most bizarre, quite recently: scars on thighs belly shoulders back and arms. A poem. And all the time stomach ache. Not to mention vertigo, the memory lapse (ravines) and, without a doubt, a tumble of IQ I began to go around the specialists for each problem. And under the influence of an intuition (it was not prescribed to me), I decided to stop the gluten. Miracle! In a fortnight, no more sores or vertigo. I could also start doing sports again when I could not do it anymore. Pizzas made from wheat. In this respect, gluten free, invades Italy. Very good news… ”
“Too bad that doctors are so resistant” Victoria, 48, “gluten free” since 2007
“As a result of treatments for Hodgkin lymphoma, I ended up suffering joint pain throughout the body. With time, it was worse and worse. My mother talked about it to friends whose daughter was suffering from some kind of Fibromyalgia. What relieved her most effectively was Dr. Signaler’s diet called “The Third Medicine.” Its particularity: the radical exclusion of dairy products and gluten. As I do not like dairy products, it is therefore to gluten that I became interested. The day after my mother told me about it, I stopped using it. It was radical. A week later, I could get up without pain and walk without a hiccup! I talked to the oncologist who followed me once a year. I quickly realized that it was waterproof. Yet he had not found a solution, his curiosity could have awakened. Well no! Except for a doctor specialized in immunology and always ahead of his therapy, and for whom the link seemed obvious, the institutional medical profession has made resistance. Too bad for him, but a pity for the patients. Fortunately, ten years later, gluten free is being integrated into a large part of society, thanks to discoveries on the microbiota among other things (and fashion incidentally!) … ”
“No wonder all the coolest gluten free restaurants are of my generation. It must change … “Heloise, 30,” Gluten Free “since 2008
“At the age of twenty, I laboriously dragged a badly trimmed body; I was always hungry for junk food; at the slightest excess, I found myself blown away the next day … everything that undermines the morale of a girl at this age. By chance, I read an article about gluten; they were very rare at the time. I do not know why the idea of excluding this protein from my diet seemed obvious to me. Maybe I sensed that the way of eating in the West, without any discernment, had become too “disgusting”. And I wanted to make a new skin … Still, overnight, I stopped the gluten. Definitely. An act of control, a discipline, which have probably passed on my whole way of being in my life, but everything changed: I found energy, my body was lightened, my morale was no longer at half-mast. And on the culinary level, discoveries, colors of taste, another aesthetic too … It’s no wonder that all the coolest gluten free restaurants are of my generation. It must change, and it starts with food, and all that it leads to the personal and global level. ”
“From allergy to cats to stop gluten …” Leonie, 29, “Gluten Free” since 2009
“As a teenager, I became hyper-allergic to hair dachas. A cat for me who venerates them. One day, in 2009, I stroked a horse and the next day, I had the same head as him: the second allergy. The doctor (I live in New York where “Gluten Free” is a lifestyle older than in France), suggested to me to stop the gluten. Unexpected cause and effect, but I followed his advice. A few years later, I made a gap and I was close to Quince’s edema … I understood what this doctor suspected at the time empirically: on an allergic ground, the microbiota is on the front line. And, moreover, the intestinal infections lasting cause many of the symptoms that are found in celiac disease. So, the stopping of gluten is prophylactic on a globally allergic ground. Tip of the day: if it’s your case, anticipate the problems by stopping the gluten! ”
“Physical weaknesses: Areas that “Gluten Free” relieves “Louis, 65, has almost excluded Gluten since 2015
“Since I was thirty, I suffer from colitis. Over time, it is the joints and vertebrae that derail. I ended up listening to my wife who wanted to ration me gluttonized products (I was one of the most obtuse recalcitrants on the issue) and I stop complaining. As I like this drink, she started to stock up on Gluten Free beer (delicious, by the way). Then the pasta, the flour, and the bread were converted: more gluten in the kitchen. I did it very well. In our friends, I make discrepancies, I pay in pain, but by resuming my new diet, they do not settle. I admit it, I feel a thousand times better. In any case, gluten intolerants suffer in particular from pain in the belly and the joints; it is not surprising that I am relieved. ”