Gluten has bad reputation for several years for the wrong reasons. Some mainstream experts and newspapers declared it the villain in a healthy diet. But most likely gluten is not your enemy.
This may sound strange but gluten does not have to be bad for you. Last few years the label on the products ‘gluten-free’ was synonymous with ‘healthy food’.
It’s a protein found primarily in wheat. It acts as an adhesive, and thus binds the other ingredients. Without it all products made from dough would look like pancakes.
Some of the most common foods that contain gluten
- Barley malt
- Wheat germ
Due to ability of thickening food, we use it in sauces and very often it is there when we are not even aware of its presence. A perfect example is oats and oatmeal. The oats does not contain this protein, but it is processed in plants along with cereals containing it. And thus the oats is contaminated with it.
How can I check my tolerance to gluten?
Unfortunately, it is very difficult. Very often gluten intolerance is related to diarrhea or flatulence. If your body does not tolerate this protein, up to 300 symptoms can occur and very rarely they resemble to those above.
There are several ways to test
- Food log and elimination
The first step is to avoid foods that contain this protein at least for 2 weeks. Keep track of what you eat, regularity of digestion, how do you feel and anything else – even a cleaner complexion. After that period introduce it back in the diet for two weeks. Continue to record all habits and changes.
Wait for the appearance of new symptoms. If you feel some changes in the body, digestion after you returned gluten in the diet, eliminate it from the diet.
The most important thing is to feel better. If you feel better – listen to your body.
Depending on the results of the elimination diet, you may need to take professional test to check the possibility of celiac disease or gluten-sensitive genes.
If you want to get rid of it, good news is that you will probably eat a lot less carbohydrates, which is good for the percentage of body fat. Here is a list of common foods and what (if any) impact has your decision to eliminate this protein:
- Protein powder – no change
- Products for meal replacements – check the label, some fibers contain gluten
- Protein bars – check the label, some fibers contain gluten
- Meat – no change
- Oatmeal – buy one with gluten-free label
- Rice – no change
- Pasta – use pasta from brown rice
- Potatoes and sweet potatoes – no change
- Bread – buy gluten-free or simply eliminate bread out of the diet. The flour used for making bread without gluten is too refined.
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