How many of you are already avoiding gluten because you think it’s ‘healthier’? How many of you that said “yes” are merely doing it as an excuse for a low-carb diet, with a view to weight loss?
The truth is many people nowadays are avoiding gluten, and for some it’s a very good decision. All of us could at least benefit from reducing the amount of gluten in our diet; here’s why.
Remember the old food pyramid that told us 50% of our diet should come from grains and cereals?
Not only was this incorrect information (veg and fruit have now been replaced on the bottom rung), but the type of grains we were eating were almost entirely wheat based.
Not only was this incorrect information (veg and fruit have now been replaced on the bottom rung), but the type of grains we were eating were almost entirely wheat based.
A huge proportion of pre-packaged and processed foods contain gluten so it’s not just the obvious breads and pastas that contributed. The main reason? It’s a cheap form of carbohydrate due to the fact that the US government (the main source of wheat production) subsidises it! Wheat is also used as a flavour enhancer, so whilst humans able to have evolved to tolerate wheat, we are eating far too much of it!
Symptoms of a sensitivity or intolerance can include any type of digestive upset to autoimmune conditions listed above. Keeping a food diary can be an invaluable tool in diagnosing sensitivities as often symptoms become exacerbated in the minutes and hours after eating certain foods.
Coeliac disease is hereditary and much less common than gluten sensitivity. Having said that, the number of people with Coeliac Disease is increasing. People with Coeliac Disease have flattened microvilli; the tiny finger-like projections on the wall of their intestines, as a result inflammation caused by gluten. It is these microvilli that are responsible for absorbing nutrients into our blood stream, so when they are not functioning optimally the sufferer can become malnourished.
For those that are just sensitive to gluten (thought to be up to 60% of adults, and increasing) then you will more than likely just need to eliminate or reduce your wheat intake. Diagnosed Coeliacs need to avoid grains that contain gluten – these include Barley, Rye, (Oats – although some people can tolerate this), Wheat and Spelt. If you suspect you may be Coeliac or if you have any autoimmune conditions then see your healthcare professional to get tested as soon as possible.
What can I do?
Fortunately today there are many healthy alternatives to wheat and most restaurants and cafes have gluten free options on the menu.
Fortunately today there are many healthy alternatives to wheat and most restaurants and cafes have gluten free options on the menu.
When baking, look for recipes that substitute flour with almond meal or buckwheat flour. Your body will love the variety, even if you’re not sensitive to gluten! Our body’s need the fibre from grains so it’s important to substitute rather than eliminate altogether. Need inspiration?
Head over to my recipes page for some delicious gluten free dishes!
For more information, or to set up a personal consultation contact me at Qi on 9976 6880.
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