Everything You Need to Know About Gluten
The first time I came across the term gluten free I was working as a pastry chef at the Ritz in London - how ironic. The Ritz had allergen specific menus - including gluten free, vegan and other options. This was something completely new to me as I come from Spain, where bread is the cornerstone of our very widely known tapas.
It was not until years later when I stumbled upon the book Immune System Recovery from Dr. Susan Blum that I understood the connection between gluten and the immune system. I suffered from an autoimmune disorder and took it upon myself to learn anything and everything I could on how to heal through food. It was incredibly surprising to realize how this crucial piece of information was hardly ever mentioned. What other important connections was I missing?
What is gluten exactly?
While studying my cooking and pastry diploma at Le Cordon Bleu, I learnt that gluten is a protein found in cereals such as wheat, barley and rye. It actually means glue in Latin and gives cakes that spongy elasticity we all love.
This is why converting a traditional spongy lemon pound cake into a gluten free version can seem a bit frustrating, and why so many ingredients go into replacing that gluten elasticity.
How does gluten affect our body & health?
Gluten protein is tagged by the immune system as a foreign invader, as our body does not recognize it. This in turn sends our immune system into high alert mode, lining up its soldiers to attack this unknown substance and creating inflammation in our body.
You would be surprised to know how many things have gluten today: bread and baked goods, fresh pasta, chocolate (hiding in barley malt extract), oats (through cross contamination), and most processed foods. This has placed gluten in the most wanted list and has ignited what looks like a trend, but one that is here to stay.
Why is gluten more damaging nowadays?
The first thing you always hear our parents say is "I've been eating wheat all my life so how come it is more harmful today?.” The answer is simple: GMO.
The problem with wheat today is that it has been genetically manipulated to produce more in less time. This has allowed the plant to grow faster. The side effect of the crop alteration is a higher concentration of the gluten protein, which makes it harder to digest and more inflammatory and harmful for the gut. In fact, gluten has been tied to leaky gut syndrome and autoimmune disorders.
On top of that, it is hiding everywhere. Not only are we eating more harmful gluten today, but we are also unconsciously eating it every day, contributing to the possibility of developing an intolerance or allergy.
Bearing in mind that humankind has had rotatory diets and that our ancestors lived fully gluten free, it doesn’t come as a surprise that we are not prepared to digest gluten. As a matter of fact, renowned expert in coeliac disease Alessando Fassano states “A very strange and unique protein, gluten, …secalin and hordein.. are the only proteins we´re not able to digest”.
How to go on a gluten free diet?
It can seem a bit overwhelming to go gluten free, believe me, I´ve been there. In fact, I’ve tried and failed several times - we are human after all. Working as a pastry chef the temptation of a freshly baked gooey cookie is always there, so I hear you.
In my case, my autoimmune thyroid disorder really left me no choice. I fully committed to a gluten free diet nearly ten years ago and I have never looked back. I now feel more energized and clear-headed and I sleep much better. Gone are the days when I was super bloated, which sometimes made me feel like I was pregnant.
The good news is, there are tons of alternatives today to help you navigate the transition to a gluten free diet.
What are some gluten alternatives?
My advice when searching for gluten alternatives is to read labels carefully as gluten free products tend to replace this protein with many harmful ingredients and lots of sugar to try and achieve the correct texture and taste.
Contains gluten & best to avoid: wheat, spelt, rye, kamut, barley, bulgur wheat, couscous, oats (naturally gluten free, but caution unless stated). Most breads, pastas, cakes, muffins and industrial packaged foods, as well as beer
Gluten alternatives: rice, quinoa, buckwheat, teff, polenta, millet, amaranth, gluten free oats
Ancient grains: some grains such as spelt, which contain gluten, are less harmful than wheat as it they have been less manipulated. I personally consume spelt once a week after recovering from leaky gut. However, check with your nutritionist. Coeliac sufferers can’t consume these.
Binding agents
As we know, gluten has the magnificent quality of acting like glue, particularly when you are making baked goods or bread. So what is the best alternative when you are baking?
Alternative binding agents: psyllium husk, agar agar, arrowroot or soaked chia seeds.
I suggest steering clear of gums. In a Cordon Bleu training, I tested different gluten free binding agents. I was taken aback when I tasted a bit of xanthan gum and it stuck to my palate for over 10 minutes. Now imagine that in much larger quantities in your gut! It is very difficult to eliminate and very harmful for your gut lining. As a matter of fact, I developed an intolerance to gums.
Gluten free flours
Some alternatives to wheat include: almond flour, buckwheat flour, gluten free oat flour, chickpea flour or coconut flour.
Other of my less favourite options include: cassava, tapioca flour, maize (corn flour) or rice flour. I generally don´t use these, as they are either very starchy or have a high sugar content, so I don´t tolerate them well. They are however widely used in the gluten free industry.
What other things contain gluten?
Oats – these, though naturally gluten free, are often planted and processed next to other cereals and grains inevitably leading to cross contamination, either through plantation or through manufacturing. If you have a gluten intolerance or are coeliac, make sure to buy gluten free oats.
Barley – this lesser known cereal is used to make beer. We all know how refreshing a cold beer can be after a hot day, but not to worry, there are many gluten free beers available today.
Barley malt extract- this comes mainly from the cereal barley. Although malt can be obtained from other grains, barley malt extract is the most widely used. It's generally found in chocolate, packaged goods, sweets, and cookies. I don’t consume it as it contributes to inflammation.
Soy derived products- in essence soy is a gluten free food, but I have included it because it is very damaging for your gut, and soy sauce in particulary frequently contains gluten. Practically all soy today has been genetically manipulated (over 90% of the soy products in the US are GMO) making it very inflammatory. It has also been tied to thyroid and reproductive issues.
What's interesting, is that soy resembles gluten on a molecular level; it frequently cross-reacts with gluten. This means that once digested, soy can perform in the same way. So preferably avoid all soy products, including soy sauce (tamari is the gluten free version), edamame beans, tofu, tempeh and soy lecithin (an emulsifier widely used in the food industry, particularly in chocolate).
What to eat on a gluten free diet?
There are a million things you can eat on a gluten free diet that will probably make you feel much more energized. Have a look at the Recipes section for inspiration, all recipes are free from gluten, dairy and refined sugar.
If you need further help, the posts Where to Buy Ingredients, Healthy Travel, or Leaky Gut Guide will shed a bit more light.