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The Gluten Free Choice: Is It For Me?
GLUTEN FREE OBJECTIVES:
To provide food consumers with evidence-based information about gluten, foods containing gluten and guidance on gluten free diets
To give consumers guidance on wisely spending food dollars to meet their dietary goals
To provide evidence-based information about the nutrient profile and cost of gluten free products
WHAT IS GLUTEN?
Gluten is a protein found in wheat, barley and rye.
Gluten gives baked goods their fluffiness
WHERE IS GLUTEN FOUND?
Gluten is found in most cereals, breads, pasta and bakery items
Gluten can also be found in salad dressings, canned foods, sauces, seasonings and soups
Malted alcohol contains gluten ─ beer, porter, stout and pilsner
WHO SHOULD BE
People who have celiac disease or non-celiac gluten intolerance cannot tolerate even the smallest amount of gluten.
A small percentage of the population exhibits symptoms indicating they are sensitive to gluten.
Gluten sensitivities are often under diagnosed.
WHAT IS CELIAC DISEASE?
Celiac disease is an autoimmune disorder
It causes the GI tract to react negatively towards gluten
One percent of the population has been diagnosed with celiac disease
Women are 2.5 to 3 times more likely to have celiac disease
Gluten free diet is the only current treatment
30 percent of the population carry the genetic marker
CELIAC DISEASE
People with celiac disease are unable to digest gluten
Gluten can destroy GI lining, along the way through the body
Nutrient absorption can be hindered without a healthy lining
SYMPTOMS OF CELIAC DISEASE
Symptoms can change with age
Symptoms can include diarrhea, bloating, fatigue, malnutrition, cramping, vomiting and constipation
The longer someone is left undiagnosed, the more problems he or she may develop
Celiac disease can lead to anemia, reduced bone mineral density and infertility
CELIAC DISEASE SYMPTOMS
Symptoms can be reversed When properly diagnosed, with the help of gluten free diets, people can overturn symptoms and find relief Gluten free diets can help the deficiencies of celiac disease improve
WHO SHOULD BE GLUTEN FREE?
gluten free has recently been added to the list of current “fad diets”
Many people believe gluten is a bad thing
Gluten free diets are specifically for people who cannot digest gluten
THE GLUTEN FREE DIET
Gluten free foods often contain more fat, sugar and higher calories than foods containing gluten.
A gluten free diet is often low in carbohydrates, fiber, iron, folate, niacin, thiamine, riboflavin, calcium, vitamin B12, phosphorus and zinc
GLUTEN FREE AND WEIGHT LOSS
Most celiac disease patients find themselves gaining weight in response to the increased fat in gluten free foods
Foods containing gluten tend to be carbohydrate dense
Weight loss is seen in those who completely cut the carbohydrate dense foods out of their diet
GLUTEN FREE MARKETPLACE
The gluten free fad has led to an increase in the gluten free marketplace
10 percent of the people purchasing gluten free products do so as a necessity
90 percent purchase gluten free products under the impression that they are healthier
There are no FDA regulations on gluten free labeling
GLUTEN FREE VS. GLUTEN CONTAINING
Gluten free grains, flours and starches
Gluten containing grains, flours and starches
Amaranth Bean flours Buckwheat Corn Fava Flax seed Hominy Oats Potato flour Rice Millet Sago Sorghum flour Soy flour
Barley Sugar Cereal binding Couscous Farro Orzo Oats (commercial) Rye Wheat Graham flour Dinkel Semolina Durum Matzoh
CONCLUSION
The gluten free diet is meant for people with a gluten sensitivity.
Gluten is a harmless protein found in wheat, barley and rye.
Those concerned with gluten sensitivity should seek the guidance of a doctor and dietician.
SOURCES
Steinmetz, Katy. Bad-Mouthing Gluten. Time. 2011 May 23; 177(21):64.
Niewinski, Mary M. Advances in Celiac Disease and Gluten-Free Diet. Journal of the American Dietetic Assocation. 2008;108:661-672.
Thompson, Tricia.; Brown, Marlisa. Easy Gluten-Free. American Dietetic Association. 2010, 1-53.
Mancini, Lee A. et al. Celiac Disease and the Athelete. Current Sports Medicine Reports. Volume 10 (March/April 2011).
Malandrino, Noemi et al. Metabolic and Nutritional Features in Adult Celiac Patients. Digestive Diseases. 2008;26:128-133
Allen, Jane E. Gluten-Free: The Low-Carb of This Decade? ABC News/Health. May 2011.
Moran, Terry; Stuart, Elizabeth. “Gluten-Free:” FDA May be Closer to Definiton. ABC News/Health. August 2, 2011.
Graphics: 123RF.com
Janet Mullins, Ph.D., R.D., L.D.Extension Specialist for Food and Nutrition
January 2013
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