Gluten-free products have become popular and if you haven't noticed, just take a stroll down your supermarket aisle and the "gluten-free" label will pop up somewhere.
Before we delve any deeper, here's a simple explanation: Gluten is an elastic protein found in wheat, barley and rye. It's what holds your slice of bread together, allowing it to rise, giving it that lovely texture.
Individuals who should be most worried about foods containing gluten are those with celiac disease, a condition in which antibodies are produced against gliadin, a protein component of gluten. These antibodies attack the lining of the small intestine, leading to a host of potentially debilitating health problems. Avoiding products with gluten is thus paramount to a celiac sufferer.
BANDWAGON
Lately, there seems to be a trend where healthy individuals are eliminating gluten from their diets. There have been reports of increased energy, less "brain fog," weight loss, diminished joint pain and improved digestion.
With the likes of celebrities such as Miley Cyrus and Kim Kardashian touting the gluten-free lifestyle, many more people - not to mention corporations - are jumping on the gluten-free bandwagon.
Frito-Lay, one of the largest manufacturers of snacks, including brands such as Lay's, Doritos, Cheetos and Ruffles, now carry the gluten-free label on a number of their products.
Domino's Pizza became the first national pizza delivery chain to offer gluten-free crust. Still, this gluten-free crust is suitable for people with mild gluten sensitivity but is not recommended for those with celiac disease.
Campbell's Soup has jumped on the gluten-free bandwagon, too, posting the label on a select number of products.
GOODNESS
Does "gluten-free" equal good for you? Not necessarily.
Not only are most gluten-free grains not fortified with B vitamins, magnesium, iron, etc., gluten-free confectionery tend to be carbohydrate-rich and some are simply laden with sugar, so do not assume that just because a loaf of bread or cookie is gluten-free, it is a healthier option. Gluten-free foods contain less fibre, which can spike blood sugar levels, and the lower content of fibre reduces satiety, which can lead us to consume more in order to feel full.
As well, the amount of processing that goes into some gluten-free products is comparable to a non-gluten-free option. A noteworthy ingredient is maltodextrin, a refined carbohydrate produced from the breakdown of corn, wheat or potato starch. It's typically used as a filler and binder since the natural cement, gluten, no longer exists to hold that cookie or slice of bread in place. So we are technically removing an offending agent only to replace it with a refined substance.
Another ingredient is corn syrup solids, which are made from corn syrup - which is where high-fructose corn syrup comes from. Therein lies the issue of contamination with mercury due to the mercury-containing chlor-alkali processing plants.
FOR YOU?
You may now be asking, "I don't have celiac disease - should I avoid gluten?"
Avoiding gluten in healthy individuals is fine and can be beneficial for gluten-sensitive individuals. Many experience improved vitality on a gluten-free diet but when you choose to go gluten-free, your food choices become limited.
A final word of caution: Not all that is gluten-free is healthy. Bottom line: Read the labels before you buy.
- Zhihong Oon is a naturopathic physician at Port Moody Naturopathic Health and Wellness (portmoodynaturopathic.com).
