Gluten is a protein composite found in wheat (maida), barley, and rye. It is responsible for the elastic texture of dough (maavu), which allows it to rise and hold its shape during baking. Gluten is also present in many other processed foods, such as pasta, bread, white rice, pizza, and cereal grain. Despite its widespread use in the food industry, gluten has become a topic of controversy in recent years due to its potential health hazards.
For people with celiac disease, consuming gluten can cause severe gastrointestinal symptoms, including diarrhoea, bloating, and abdominal pain. This autoimmune disorder affects about 1% of the population and is characterised by an immune response to gluten that damages the small intestine. The only treatment for celiac disease is a strict gluten-free diet.
Non-celiac gluten sensitivity (NCGS) is another condition that has been linked to gluten consumption. People with NCGS experience symptoms similar to celiac disease, such as bloating and abdominal pain, but do not have the same immune response to gluten. The prevalence of NCGS is not well-defined, but it is estimated to affect 0.5% to 13% of the population.
While some people may need to avoid gluten for medical reasons, others choose to do so for perceived health benefits. Gluten-free diets have become increasingly popular in recent years, with many people claiming that they feel better and are more energetic when they eliminate gluten from their diet. However, scientific evidence to support these claims is scarce.
As a matter of fact, some experts have raised concerns that gluten-free diets may actually be harmful to people who do not have a valid medical reason to avoid gluten. Gluten-free products are often more expensive and comprise fewer important nutrients, such as fibre and B vitamins. Additionally, many gluten-free products are highly processed and contain added sugars and fats, which can contribute to weight gain and other health problems.
In spite of the hullabaloo surrounding gluten, it is important to remember that not all gluten-containing foods are unhealthy. Whole grains, such as whole wheat, red/brown rice, barley, and rye, are important fibre, vitamin, and mineral sources. These foods have been linked to a lower risk of heart disease, diabetes, and other chronic ailments.
For those who need to avoid gluten, many alternative grains and flours are available, such as quinoa, buckwheat, and almond flour. North Indian bread-based dishes like paratha and naan are notorious for containing high levels of gluten, whilst South Indian staples such as dosa and idli provide a gluten-free, healthier alternative. It is also important to read food labels carefully and avoid processed foods that contain masqueraded sources of gluten, such as soy sauce and salad dressings.
To summarise, gluten is a protein composite found in wheat, barley, white rice and other cereal grains which are responsible for dough’s elastic texture. While some people need to avoid gluten for medical reasons, such as celiac disease and NCGS, there is little scientific evidence to support the use of gluten-free diets for general health benefits. Whole grains, such as whole wheat, barley, and rye, are important sources of fibre, vitamins, and minerals and have been linked to a lower risk of chronic disease. For people who need to avoid gluten, there are many alternative grains and flours available, and it is important to read food labels carefully to avoid hidden sources of gluten.
Article Credits
Dr. Anoop Lal, Medical Director, CareMithra
Rohan Panicker, Creative Writer, CareMithra