January 30, 2021 What’s the deal with gluten?

People in L.A. are so afraid of gluten that “you could rob a liquor store in this city with a bagel,” the actor Ryan Reynolds once tweeted. And it’s not just in Hollywood. Here in Canada, all you have to do is walk through the grocery store or browse online to see that gluten-free has gone mainstream.

What is gluten?

It is protein found in wheat, rye, barley, and triticale (a blend of wheat and rye), and sometimes in oats (because of cross-contamination with wheat protein). As well, it can be found in many baked goods and some processed foods, such as some flavoured potato and tortilla chips, and commercial soups and mixes.

If you have celiac disease, you already know that gluten is a no-go. This disease, an autoimmune disorder in which the body is unable to process gluten, is more common in people with type 1 diabetes. Eating foods containing the protein causes damage to the small intestine, reducing the body’s ability to absorb important nutrients. Symptoms can include abdominal pain, gas, bloating, and diarrhea.

There are other reasons some people avoid gluten, ranging from digestive discomfort—though one study found that the vast majority of people who claim these symptoms have no known disorder which would require them to avoid gluten—to weight management.

“A lot of people say they feel better and lose weight after eliminating gluten,” says registered dietitian Stephanie Boutette. “But if you look at what they are eating before and after, generally it’s not eliminating the gluten that is helping. It’s the food choices they are making. For example, baked goods and desserts are often the first things to go.”

Gluten-free for good health?

If you do not have celiac disease or another diagnosed sensitivity such as a wheat allergy, hopping on the gluten-free bandwagon may not put you on the path to good health, says Boutette. “If you do not have to be on a gluten-free diet but you choose to eat gluten-free foods such as pasta, breads, and other products, you might actually be missing out on fibre, vitamins, and minerals.”

However, if you still want to go gluten-free, Boutette says the most important first step is to read the label. “All packaged foods sold in Canada must disclose priority allergens, including gluten sources, using plain language either on the ingredients list or in a ‘contains’ statement,” she says. Beware, though, because rather than stating that the product contains gluten, it will list the ingredient that contains gluten (barley, rye, oats, triticale, or wheat.)

It is also important to look at the Nutrition Facts table to understand the nutritional value. “[Gluten-free] choices may not be better—in fact, they may be worse than the regular product,” says Boutette. “They may be higher in fat, sugar, and salt; and lower in fibre and other vitamins and minerals compared to those same options with gluten.” One reason is that when it comes to refined wheat flour, manufacturers often enrich and/or replace some nutrients lost in processing; however, this is not always the case with gluten-free products. As well, some packaged foods may contain more fats and sugar to make up for the changes in taste and the way the food feels in your mouth when the gluten is removed.

If you are avoiding gluten, you can choose from a number of whole, unprocessed foods that will help you meet your nutrition goals. “There are a lot of carbohydrates that are naturally gluten-free, such as brown rice, sweet potato, quinoa, corn, fruit and nut products, beans, and lentils,” Boutette says. “Gluten-free cake is still cake.”

Where’s the gluten?

Bread, pasta, and baked goods are some obvious sources of gluten, but the protein can be found in many products. Other possible sources include soy sauce, salad dressings, condiments, cooking sprays, vitamins, and herbal supplements.

Natural health products have different labelling requirements than foods, and do not have to list potential allergens in the product. If you have concerns, check with the manufacturer.

Did you know?

Want to make healthier food choices? Try the “7-Day Healthy Meal Plan” now. 

This updated article appeared in Diabetes Dialogue.