Rye, oats, wheat, barley or spelled… Their common point? These cereals are composed of this famous protein that is so controversial today: gluten.
What is gluten?
Gluten is a molecule, and more particularly a fraction of protein, naturally present in certain cereals such as wheat. Gluten is present to a lesser extent in the following cereals:
- barley
- oats
- the kamut
- spelled
- spelled
- the Rye
Gluten has the characteristic of giving elasticity to flour products. During baking, gluten also ensures the retention in the dough of the gas bubbles released, which causes the bread to rise. This is why gluten-free doughs are often more compact.
How do you know if you are gluten intolerant?
In some cases, gluten intolerance causes a disease celiac, with bloating, digestion problems, vomiting, abdominal pain, or even fatigue. It can occur in both children and adults.
If you are afraid to be intolerant or sensitive to gluten, it remains important to consult a health specialist, in order to consider a possible support. Diagnosis is made through a blood test.
However, celiac disease concerns only 1% of the French population. There gluten sensitivity remains much more common. Some scientists believe that gluten is difficult to digest. Its complex assimilation often leads to inflammation of the body. Either way, it’s important to see a doctor so you don’t miss celiac disease.
Does the gluten-free diet make you lose weight?
Remove gluten from your diet becomes a fashion, in order to lose weight, even for non-intolerant people. However, you should know that removing gluten from your meals will not make you lose weight, it is a received idea. What is true, however, is that selecting your ingredients and preparing your dishes yourself promises you better management of your fat and sugar intake. You will know more about the caloric value of each of your meals.
Gluten-free diet: for whom?
Currently, there is no medicine for celiac disease.The gluten-free diet is the only treatment for intolerant people. It must be followed without sprain, in order to avoid any complication, such as a anemia or a osteoporosis.
The gluten-free diet consists of excluding from your diet industrial productsbread, pasta, cookies, pastries, pizzas, hamburgers, flour or even breadcrumbs.
Intolerant people must follow a strict diet, whereas in the case of gluten sensitivity, there is a certain degree of tolerance specific to each person. ” We gradually reduce the quantities of gluten and we observe what happens in terms of digestive comfort », explains to Top Healthdietitian Virginie Grandjean-Ceccon. For some, removing the main sources of gluten (bread, pasta, cakes) is enough. For others, it will also be necessary to track down the gluten hidden in processed foods. “. The diet is therefore adapted on a case-by-case basis.
How to cook without gluten?
Cooking without gluten is not complicated, becausethere are alternatives to replace foods and products containing this protein. Going gluten-free doesn’t have to mean completely changing your diet. Of course, you will have to changeor adapt certain recipes, particularly those concerning the production of bread, pies, cakes and cakes, because it is necessary to proscribe wheat flour.
What are gluten-free products?
To replace wheat flour, you can opt for buckwheat or of chestnut. Do not hesitate to mix gluten-free flours to prepare your traditional desserts, such as only cakes, pies, cakes or pastries. This solution will ensure a soft effect and textures similar to classic wheat flour.
meats, fish, fresh vegetables or dried fruits, eggs, milk, corn, potato starch, quinoaand even soy perfectly respects hypersensitivity to this protein.
Before starting a gluten-free diet, it is advisable to consult a dietician (nutrition specialist), to inform you about the rules to observe for your diet.
Good to know : Health insurance reimburses 60% of gluten-free diet foodsfor patients with celiac disease confirmed by digestive biopsy.
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Read also :
- Go gluten-free in 4 steps
- 7 days of gluten-free menus
