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Understanding Gluten: Exploring its Meaning, Side Effects, and Intolerance

Nov 11, 2024

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What is Gluten?


While many people may not be aware of the impact of gluten on the body, those with dietary restrictions are familiar with this protein. As highlighted in the article entitled Product Reviews for the Best Flour Brands for Baking, wheat flour can undergo processing to boost its gluten levels. High gluten flour is often mixed with weaker flours to enhance the protein content or to create denser bread items. This article will delve into the role, culinary applications, and health implications of gluten.


Hands kneading dough on a floured wooden board with eggs in the background. Warm kitchen setting, evoking a cozy and focused mood.
Preparing homemade bread, a person skillfully kneads dough on a wooden board, showcasing the art of baking in a sunlit kitchen.

The Purpose of Gluten


Gluten is a natural structural protein present in grains like wheat, barley, rye, and oats, constituting 75-85% of the total protein in bread wheat. It is also utilized in creating meat substitutes imitating various animal proteins. In the medical field, gluten refers to a mix of prolamin and glutelin proteins that can trigger celiac disease. Wheat gluten contains other proteins like glutenins and gliadins, which play a key role in the elasticity, leavening, form, and texture of dough.


Gluten primarily serves as an adhesive, functioning as a binder to bind food together and impart a "stretchy" characteristic to the dough. The cohesive nature of gluten is particularly beneficial in the production of bread items. During the process of kneading dough, glutenin molecules interconnect and bond with gliadin. The introduction of yeast to the dough leads to its expansion as carbon dioxide bubbles, generated through fermentation, get trapped within the gluten structure. Nevertheless, gluten can develop in moist conditions, especially when allowing very wet doughs to rise for extended periods.


When baking, the formation of gluten affects the texture of baked goods.  For example, breads baked with high gluten content give a chewy texture (ex. Bagels), whereas breads baked with low gluten content yields tender products (ex. Cake, scones, etc.). To see how gluten works up close, try our No-knead Artisan bread recipe.


In contrast, adding shortening to dough inhibits the formation of gluten crosslinks. For more guidance on fats and selecting the best shortening for baking, check out our detailed article on fats and tips for choosing the right shortening for baking.


How Does Gluten Affect The Body?


Gluten has minimal to zero function or advantage for the body. Nevertheless, its connection to nutrients present in grains like wheat, barley, and rye makes it valuable for consumption. According to Harvard T.H. Chan School of Public Health, gluten may act as a “prebiotic” by feeding the good bacteria in the body.  During whole grain consumption, a prebiotic named “Arabinoxylan oligosaccharide” has been shown to stimulate activity of bacteria normally found in a healthy human gut.  Changes to their activity can result in inflammatory bowel disease, colorectal cancer and irritable bowel syndrome.

 

These Are a Few Health Factors Linked to Gluten Sensitivity and Intolerance


Despite the many beneficial applications of gluten in baking, this protein can lead to health issues like celiac disease, also known as “CD”, a chronic autoimmune disorder affecting multiple organs, particularly the small intestine. While celiac disease affects no more than 2% of the population, untreated CD can result in secondary health complications such as iron deficiency, osteoporosis, or even death.


Additional gluten sensitivities can develop, such as Non-Celiac Gluten Sensitivity (NCGS), wheat allergy, gluten ataxia, or other neurological disorders. It is advisable to keep track of your consumption of gluten-containing foods and consult a healthcare professional if you experience symptoms of gluten sensitivity.


Reasons to Include Gluten in Your Diet When You Do Not Have Gluten Sensitivity or Intolerance


As previously stated in this article, the connection between gluten and grain intake is advantageous for the body. The media has effectively raised awareness about gluten, leading people to question its role in a healthy diet. The consumption of wheat and wheat-based products can promote digestion and reduce the risk of heart disease, stroke, type 2 diabetes, and gastrointestinal disorders. Thus, avoiding or eliminating gluten from your diet without approval from your health care provider can lead to unwanted health diseases or health concerns.


Here Are 8 Foods are High in Gluten?


Some food types you may not have thought of are among the top 8 common sources of gluten. Take a look.


Number One: Bread

Breads can have up to 14% gluten content along with other nutrients beneficial to the body.


Number Two: Baked Goods

Baked goods such as cake, tarts, scones, muffins, and others typically contain gluten levels ranging from 7% to 12%. A lower gluten content in these products results in a more delicate baked outcome.


Number Three: Pasta

Pasta is made with only flour and eggs. The flour and eggs are combined to form a dough, which is then kneaded, rolled into thin sheets, and cut into various shapes. With flour making up half of the ingredients, the gluten content is around 11%.


Number Four: Cereal

Cereal products are produced using ingredients such as wheat, rye, barley, oats, spelt, and others. Additionally, gluten may be concealed in flavorings present in cereals, such as malt flavoring or malt barley.


Number Five: Crackers

Typically, traditional crackers are crafted with refined-wheat flour, occasionally incorporating barley and/or rye, resulting in a consistently high gluten content.


Number Six: Beer

While beer may contain the least amount of gluten compared to other food categories, a typical beer can contain 20 parts per million (ppm) of gluten or more. This amount represents the minimum level of gluten detectable through scientific techniques.


Number Seven: Gravy

Gravy is made by creating a roux, which involves cooking flour in oil before incorporating a stock (either chicken or beef) and seasonings. The flour is essential for giving gravy its thick consistency. Similar to pasta, gravy is predominantly made with flour, resulting in a high gluten content.


Number Eight: Soup

Similar to gravy, soups can be thickened with wheat flour, which has gluten.  Numerous canned soups, such as cream-based ones, have gluten in their ingredients. 


Here are 7 Top Sources for Gluten-Free Foods


Gluten-free foods are highly favored by health-conscious consumers. It is important to note that gluten does not need to be excluded from one's diet unless there is intolerance or sensitivity to it. However, some individuals may choose to regulate their gluten intake. As a result, here is a compilation of gluten-free foods for your enjoyment.


  • Fruits (ex. apples, grapes, cherries and bananas)

  • Vegetables (ex. broccoli, carrots and peppers)

  • Beans (ex. pinto, red beans and green beans)

  • Seeds (ex. sunflower and pumpkin)

  • Legumes (ex. almonds, walnuts and cashews)

  • Non-processed meats (ex. fish and poultry)

  • Low-Fat Dairy Products (ex. yogurt, milk and cheese)


The Mayo Clinic suggests that including naturally gluten-free foods in your diet can contribute to a healthy eating plan. It is advisable to consult your healthcare provider before completely removing or avoiding gluten from your diet.


In Summary:


We explored gluten's role as a protein commonly found in grains like wheat, barley, and rye and learned that gluten gives dough its elasticity and structure, making it essential for creating chewy, well-risen baked goods. However, for individuals with celiac disease or gluten sensitivity, gluten can cause adverse health effects ranging from digestive discomfort to autoimmune responses.


We recommend delving into additional articles on our blog to gain a deeper understanding of baking techniques, ingredient suggestions, and recipe inspirations that can enhance your cooking abilities.


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