Cynthia DeLauer - Gluten-Free Diet for Beginners: How to Make The Transition to a Gluten-free Lifestyle--Includes Cookbook with Simple and Delicious Recipes

A gluten-free diet is currently one of the most talked-about diets, but what exactly is a gluten-free diet? And how exactly does one begin such an endeavor?

Celiac disease, which affects less than one percent of Americans, and other gluten allergies, are common health problems associated with gluten consumption. These health conditions often require individuals to adhere to a gluten-free diet.

According to the results of research conducted by Gallup in 2015, one in five United States citizens reports that they make an effort to consume gluten-free foods, while one in six claims they stay entirely away from gluten.

The gluten-free diet is the subject of a great deal of speculation. According to Rachel Begun, M.S., R.D.N., a culinary nutritionist and an expert on gluten-free diets, "some people believe it's a healthier way to live or an opportunity for weight loss; however, there's no research to confirm that removing gluten from your diet leads to either of those things. Eating excessive gluten-free packaged meals can lead to weight gain, but we will discuss this in later chapters.

It's possible that avoiding meals that contain gluten can help you feel better overall; this is something that the estimated 18 million people in the United States who have gluten sensitivity can attest to. Initiating a gluten-free diet appropriately can keep you happy, healthy, and fulfilled regardless of why you choose.

W ell, topics on gluten or questions related to gluten wouldn't be frequent these days if the occurrence of certain health conditions has not often been associated with intake of this food class.

The prevalence of diseases or the rise in numbers of disease cases caused by consuming gluten from whatever food source has led to conscious avoidance of gluten from meals. A typical example of this disease is Celiac disease, a severe autoimmune disease that lead to the small intestine's destruction. Wheat allergies and non-Celiac gluten sensitivity are other health issues caused by the consumption of Gluten.

Because of the health risks associated with gluten, people are often at the end of questioning whether to exclude this particular protein class from their meal completely or reduce its intake, while some already do. This article will provide you with the answers you have ever longed for.

What is Gluten?

If you are a baker, you should probably know what gluten is. It is the substance responsible for the dough's elasticity. It gives bread its structure. It accounts for 8% of the protein in bread.

So a bit formal now, Gluten is the major protein in cereal grains such as wheat, barley, and rye. It is made up of two primary components; Gliadin and Glutenin.

The Gliadin and glutenin in Gluten give it its characteristics feature of increasing the mass of bread and its elasticity. Gluten is what gives bread, pasta, and other starches that wonderful, chewy feeling that can make eating them so delightful and, for some people, even addicting.

Bread, cookies, crackers, spaghetti, and other starchy and grain-based foods are the major food source of gluten( about 5-20 grams).

Bread has the highest percentage of Gluten, making it the major source, followed closely by wheat and pasta.

The following are food sources containing gluten made from grains:

• Bulgar
• Couscous
• Farro Einkorn
• Orzo
• Seitan
• Spelled
• Bran from wheat

Common Grains that Do Not Contain Gluten:

• Amaranth
• Sorghum
• Millet
• Rice with a brown crust
• Buckwheat
• Rice of the wild
• Quinoa
• Teff

Oats naturally do not contain gluten but, are contaminated during processing. They are often labeled "certified gluten-free" to emphasize that they do not have gluten.

Apart from grains and wheat, other food sources contain gluten. Most of the food and drinks we consume contain gluten as it is often used as a stabilizer in foods and beverages like Ketchup, soy sauce, ice cream, and beer, among other hundreds of foods.

So, a gluten-free diet is a long way to achieve, but it is possible.

The following list should serve as insight into food sources that contain gluten.

• Cereals
• Granolas
• Croutons
• Sauces Dressings
• Imitation crab served in gravy
• Soy sauce
• Caramel color Beer
• lunch meats that have been processed
• A few of these candy bars
• Mixtures of seasonings or spices
• Soups
• Vegetarian meat replacements
• Some artificial flavorings
• Starch derived from modified foods

Just like people have allergies to certain food or food classes, there are also people with gluten allergies. Such persons must read labels and food contents to avoid gluten consumption carefully. They would often need to ask restaurant questions to ensure their meal or meals are gluten-free. A certified gluten-free label is one of the most important things when shopping for packaged or processed foods. This certification guarantees that the food contains fewer than 20 parts per million of gluten (ppm).

Gluten Allergies and Reactions

One prominent example of Gluten allergy is Celiac disease. It is an autoimmune illness in which consuming gluten causes a reaction from the immune system that leads to an attack on the small intestine.. It passes through the intestinal lining of people who have celiac disease and causes the small intestine to become damaged, thereby triggering an immunological response that results in inflammation. Individuals diagnosed with celiac disease are recommended a gluten-free diet. By this, it is possible to mitigate the effect of this disease on the liver. This disorder affects approximately one percent of the population, although it is estimated that there are 2.5 million people in the United States who do not have a diagnosis for it.

Celiac disease can lead to several long-term health conditions such as iron deficiency anemia, early onset osteoporosis, infertility, pancreatic insufficiency, type 1 diabetes, and multiple sclerosis (MS) if not diagnosed and properly treated early enough. Because of the relationship between the gut and the brain, neurological manifestations are the second most common conditions associated with celiac disease after gastrointestinal (GI) symptoms, which includes diarrhea and abdominal pain. Neurological problems include seizures, dementia, headaches, neuropathy, and depression.

Wheat allergy is the second ailment that is associated with gluten consumption. It is a condition in which the body reacts to wheat proteins by producing antibodies known as immunoglobulin E. (IgE). It has similar symptoms to celiac disease. Some of which include bloating, diarrhea, and cramps. According to estimates provided by researchers, between 0.2 and one percent of American adults suffer from wheat allergies. It is advisable for people with wheat allergies to stay completely away from food sources that People allergic to wheat, including those with celiac disease, must stay entirely away from gluten.

Another gluten-allergic reaction is Non-celiac gluten sensitivity. It is the most frequent of all gluten allergic reactions. However, it is difficult to diagnose. Individuals with this form of allergy do not have celiac disease or a wheat allergy but suffer from some undesirable physiological changes that manifest in intestinal and extraintestinal symptoms when they consume foods that contain gluten.