Gluten has been in the news a lot lately. You may have seen articles discussing the benefits of a gluten-free diet, or you may have heard that gluten is bad for you and you should avoid it at all costs. So what’s the truth? Is gluten bad for you, or are there benefits to going gluten-free? In this article, Dr. Ryan Shelton of Zenith Labs will explore the facts about gluten and help you decide if a gluten-free diet is right for you.
What Is Gluten?
Gluten is a protein found in wheat, barley, and rye. It is what gives bread its chewy texture and helps it to rise. Gluten is also found in many processed foods, such as pasta, crackers, cookies, cakes, cereals, and pizza dough.
Whole grains contain fiber, vitamins, and minerals that are essential for good health. Gluten-free diets can be healthy if they are well-planned, but they can also be high in sugar and processed foods. If you’re thinking about going gluten-free, it’s important to talk to a doctor or nutritionist who can help you create a healthy diet.
Health Benefits of Gluten
There is some health benefits associated with consuming gluten. For example, a study published in the American Journal of Clinical Nutrition found that people who eat more whole grains (which contain gluten) have a lower risk of developing type II diabetes. This is because whole grains help to regulate blood sugar levels.
Another study, published in the Journal of Epidemiology and Community Health, found that eating more gluten-related foods was associated with a lower risk of death from any cause. This means that consuming gluten may help you live longer!
Another study published in the journal Gut found that a diet high in gluten may help protect against colorectal cancer. Gluten may help reduce inflammation in the gut, leading to cancer.
Dr. Ryan Shelton of Zenith Labs says a third study, published in JAMA Pediatrics, found that children who consume more gluten are less likely to develop type I diabetes.
So as you can see, Dr. Ryan Shelton of Zenith Labs explains, there are some health benefits associated with consuming gluten. However, there are also some risks.
Celiac Disease vs. Gluten Allergy
Celiac disease is an autoimmune disorder that affects the small intestine. People with celiac disease cannot tolerate gluten, as it damages the lining of the small intestine and interferes with the absorption of nutrients. Celiac disease is a serious condition that can lead to malnutrition and other health problems.
A gluten allergy is different from celiac disease in that it is not an autoimmune disorder. A person with a gluten allergy will have an allergic reaction (such as hives, difficulty breathing, or swelling of the face, lips, and tongue) when they eat gluten. They may also have an intolerance to gluten, which means that they may experience gastrointestinal symptoms (such as bloating, gas, or diarrhea) after eating foods that contain gluten.
How to Diagnose Celiac Disease or Gluten Allergy
If you think you may have celiac disease or a gluten allergy, it is important to see a doctor for a diagnosis. No one test can diagnose celiac disease or a gluten allergy, so your doctor will likely order a series of tests, including blood tests and an intestinal biopsy. This process can take some time, so it is important to be patient.
If you are diagnosed with celiac disease, a strict gluten-free diet is the only treatment. This means eliminating all foods that contain gluten from your diet. This can be not easy, as gluten is found in many foods, but many resources are available to help you transition to a gluten-free diet.
If you are diagnosed with a gluten allergy, your doctor will likely recommend that you avoid all gluten foods. You may also be prescribed medication to help control your symptoms.
Foods That Are High In Gluten
There are many foods that contain gluten. The top ten foods that contain gluten are:
- Wheat
- Barley
- Rye
- Pasta
- Crackers
- Cookies
- Cakes
- Cereals
- Pizza dough
- Meat Substitutes
If you are following a gluten-free diet, it is important to be aware of these foods and avoid them. However, there are many gluten-free alternatives available, so don’t worry! There are gluten-free versions of all your favorite foods.
How to Cook Without Gluten – Some Great Recipes!
Now that you know a little more about gluten, Dr. Ryan Shelton of Zenith Labs would like to share some recipes for delicious, gluten-free dishes!
Black Bean Brownies
Ingredients:
– ½ cup black beans, cooked and drained
– ¼ cup cocoa powder
– ¼ cup sugar
– Pinch of salt
– ¼ cup oil
– ½ teaspoon vanilla extract
Directions:
Preheat oven to 350 degrees F. Line an eight-inch baking dish with parchment paper.
In a food processor, combine black beans, cocoa powder, sugar, and salt. Blend until the mixture becomes a smooth paste. Add oil and vanilla extract and blend until combined. Pour mixture into prepared pan and spread evenly. Bake for 25 minutes. Let cool completely before cutting into squares.
Chicken and Broccoli Alfredo
Ingredients:
– ½ cup cooked chicken, diced
– ½ cup broccoli florets, chopped
– ¼ cup Alfredo sauce
– ½ teaspoon garlic powder
– Pinch of salt
– Pinch of black pepper
Directions:
In a small saucepan, heat Alfredo sauce over medium heat. Add chicken, broccoli, garlic powder, salt, and black pepper. Cook until heated through, about five minutes. Serve immediately.
Black Bean Burrito Bowls
Ingredients:
– ½ cup cooked black beans
– ½ cup cooked brown rice
– salsa cup ¼
– ¼ cup guacamole
– ¼ cup sour cream
Directions:
In a medium bowl, combine black beans, brown rice, salsa, guacamole, and sour cream. Serve immediately.
So there you have it – some delicious gluten-free recipes to get you started on your journey to a gluten-free lifestyle! Remember, if you are ever unsure about whether a food contains gluten, always read the label carefully.
If you are avoiding gluten for medical reasons or feel better when you don’t eat it, there are plenty of delicious recipes out there that are gluten-free. You can look into gluten-free pizza doughs, pastries, and pastas too.
Final Thoughts
Gluten is a protein found in wheat, barley, and rye. It has been linked with various health benefits; including weight loss, better digestion, and increased energy levels. However, it is important to note that not everyone can consume gluten without experiencing negative side effects. Celiac disease and gluten allergies are two conditions caused by consuming gluten. If you think you may have one of these conditions, it is important to see a doctor for a diagnosis. There are many great recipes out there that are free from gluten – give them a try!
