In the extensive list of substances that are harmful to health and are present in certain foods, gluten stands out as one of the main villains. In recent years, many people have eliminated it from their diet because they believe that it contributes to weight gain. However, despite all the negative reputation, the story is a little different.
As far as we know, there is no scientific evidence to prove that protein is harmful to health, except for those who have some kind of problem in their body. These people should limit their intake of the nutrient.
In this article, we will show you what gluten is and in which situations it is harmful to your health. In addition, we will also demystify its association with weight gain. Stay tuned!
What is gluten?
When we talk about gluten, many people associate it with carbohydrates, precisely because of its reputation for weight gain. However, the substance is actually a mixture of two proteins (gliadin and glutenin), found in wheat, barley, rye and oats.
When preparing dough made from flour, such as wheat, the contact of water with the ingredient stimulates these two proteins and forms gluten, which is responsible for giving the dough elasticity and strength. This is why, for example, when making bread and pasta, we see those beautiful doughs being stretched without breaking.
Furthermore, gluten helps certain foods, such as bread and cookies, to rise. When kneading, the substance is activated and prevents the carbon dioxide generated during fermentation from escaping. As a result, we have an elastic, resistant and well-developed dough. The soft texture of these products is also acquired by the protein, which makes them easy to chew.
Foods with gluten
In general, all foods prepared with wheat, barley, rye or malt flour contain gluten. Therefore, the list is quite extensive, with foods that we eat daily.
- Breads, cakes, toast and cookies.
- Pizza dough.
- Noodle.
- Beer.
- Sausage and other sausages.
- Some cheeses.
- Sauces such as ketchup, mayonnaise, mustard and soy sauce.
- Ready-made seasonings and dehydrated soups.
- Cereals.
- Others.
Products such as fruits, vegetables, cereals (rice, corn, quinoa), proteins (meat, chicken, eggs, fish), sweets (chocolate, gelatin, sugar) and tubers (potato, yam, cassava) are in the group of ingredients that, naturally, do not have the substance in their composition.
However, anyone can get it through cross-contamination, which occurs when gluten particles are transferred from one product to another, either directly or indirectly. Several factors influence this contamination, including local hygiene, as well as food storage and handling processes. Therefore, all care is important, from harvesting and production to reaching the consumer's table.
After all, is gluten good or bad for your health?
This is a very common question among people who want to follow a healthier lifestyle. But, as we said, to date, there is no scientific evidence to prove the negative effects of gluten on the body.
What is known to date is that yes, it can be harmful to health, but only for individuals with celiac disease and protein intolerance. For people without these comorbidities, it can provide several benefits, as long as it is consumed in adequate proportions and within an individualized nutritional plan.
Benefits of gluten
According to research carried out by scientists at Harvard University in the United States, the risk of type 2 diabetes is 13% lower in individuals who consume protein in moderation and do not exclude it from their diet for aesthetic reasons.
Furthermore, gluten is considered a great source of energy for daily activities and helps in carrying out various processes in the body:
- Strengthens the immune system through essential amino acids.
- Improves intestinal flora.
- Regulates cholesterol and triglyceride levels in the blood.
- Helps increase the absorption of vitamins and minerals.
When and for whom gluten is bad
Given the benefits of protein, it is best to eliminate it from your diet in only three specific groups of people: people with celiac disease, allergies and non-celiac gluten sensitivity. These are the situations in which eating foods with gluten is harmful to your health.
Celiacs
The most common disease related to the compound is celiac disease. This is an autoimmune condition developed in people with a genetic predisposition, characterized by causing inflammation of the intestinal mucosa, from the consumption of ingredients composed of gluten.
In this case, contact between the cells of the small intestine and the protein causes some gastrointestinal symptoms, such as diarrhea, vomiting and abdominal pain.
According to the National Federation of Celiac Associations (Fenacelbra), it is estimated that there are more than four million people in the country with the disease, but most do not even suspect it, as the symptoms are similar to other health problems. However, when diagnosed, it is necessary to follow a protein-free diet to alleviate and prevent the symptoms from appearing.
Wheat allergy sufferers
People who are allergic to wheat are also likely to feel unwell when they eat gluten. This is because contact with the proteins in this grain causes a reaction in the immune system and inflammation that is responsible for causing some of the gastrointestinal symptoms mentioned above.
Removing wheat from the diet, in turn, stops the allergy and its symptoms.
Carriers of non-celiac gluten sensitivity (NCGS)
Non-celiac gluten sensitivity (NCGS) is another case in which the consumption of the substance causes negative effects on the body. The symptoms are similar to those of celiac disease, but there is no autoimmune action here.
Just like people with allergies and celiac disease, people with this comorbidity should cut out any ingredient containing gluten or other wheat proteins. Symptoms usually appear soon after ingesting gluten and disappear when it is removed from the diet.
Does gluten make you fat?
If you are one of those who believe that cutting gluten from your diet is the best way to lose weight, you should know that this is a completely mistaken idea.
Nutritionists and nutritionists emphasize that weight loss can indeed occur, but not because protein has been excluded from the diet. This result occurs because the products that contain the compound are all refined, ultra-processed and full of empty calories. Therefore, by cutting them out of the menu and replacing them with healthier options, calorie levels are reduced, contributing to weight loss.
Is it possible to maintain a healthy diet while consuming gluten?
Yes, it is possible! Consuming gluten is only harmful to health for people who are allergic to the protein or have celiac disease. For those who do not have any sensitivity to the protein, moderate consumption of gluten helps with several processes in the body.
Therefore, it is not necessary to completely cut it from your diet, even if you want to follow a healthier lifestyle. If this is your goal, choose good sources of gluten and maintain a balanced diet, with a balanced intake of all nutrients.
As we always emphasize, this is the secret to a good quality of life, combined, of course, with regular physical activity and everything that makes you happy!
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