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There is evidence that the incidence of celiac disease due to gluten increased during the second half of the 20th century, with the rise in wheat production. Consumption of wheat has seen a bumper growth since then.
It has been speculated that the increase in incidences of celiac disease may have occurred because of changes in wheat proteins that resulted from wheat breeding, mainly an increase in the gluten content, which is directly proportional to protein content.
The Rise of Gluten-Free Products
The market for gluten-free products has seen exponential growth over the past decade. From bread and pasta to snacks and desserts, these products cater to those who need or choose to eliminate gluten from their diet.
Health Benefits of Going Gluten-Free
Improved Digestive Health: For those with celiac disease or gluten sensitivity, a gluten-free diet can alleviate symptoms like bloating, diarrhea, and abdominal pain.
Increased Energy Levels: Some people report feeling more energetic when they eliminate gluten from their diet.
Weight Management: Gluten-free products often contain less sugar and more fiber, which can aid in weight management.
| Region | Celiac Disease Prevalence (Estimated) | Reference |
| North America | 0.50% | World Population Review |
| South America | 0.40% | World Population Review |
| Europe | 0.80% | World Population Review |
| Africa | 0.50% | World Population Review |
| Asia | 0.60% | World Population Review |
Making the Switch
Transitioning to a gluten-free diet can be challenging, but a wide range of gluten-free products makes it easier. Here are some tips:
- Read Labels Carefully: Always check the ingredients list to ensure the product is gluten-free.
- Try Different Brands: Not all gluten-free products are created equal. Experiment with different brands to find your favourites.
- Incorporate Whole Foods: Fruits, vegetables, lean meats, and most dairy products are naturally gluten-free.
Why transition to Gluten-Free Living?
Adopting a gluten-free lifestyle is often a necessity for survival for those diagnosed with gluten-related disorders like Celiac Disease.
. Over time, living gluten-free can become more manageable, akin to acquiring a new skill.
. The gluten-free food industry has grown significantly, with a 136% increase from 2013 to 2015, indicating a broader range of available products.
What are the benefits of a Gluten-Free Diet?
For those affected by gluten sensitivity or celiac disease, a gluten-free diet can lead to life-changing benefits such as clearer skin, better gut health, decreased headaches, improved energy levels, reduced joint pain, healthier food choices, and potential weight loss
. Additionally, a gluten-free diet can improve bone health and boost creativity in the kitchen as individuals explore new foods and recipes.
Fortunately there are plenty of nutritious grains that are naturally gluten-free and in this I’m looking at five of the best.
Number one, sorghum. Sorghum is typically cultivated as both
a cereal grain and animal feed, It contains beneficial plain compounds that act as antioxidants to reduce harmful oxidative stress in the body. It also appears to have strong anti-inflammatory properties.Additionally sorghum is rich in fiber and can help slow the absorption of sugar to keep blood sugar levels steady.
This study compared blood sugar and insulin levels in 10 participants after eating a muffin made with either sorghum of wholewheat flour.
Now the sorghum muffin led to
a great reduction in both blood sugar and insulin
than the wholewheat muffin.
One cup or 190 grams of sorghum
contains 12 grams of fiber, 22 grams of protein
and almost half the iron that you need in a day.
Number two, quinoa. Quinoa has quickly become
one of the most popular gluten-free grains.
It’s incredibly versatile and very high
in fiber and plant based protein.
In fact it’s one of the few plant foods
considered a complete protein.
Most plant foods are lacking in one or two
of the essential amino acids required by a body,
but quinoa contains all eight.
Now one cup or 185 grams of cooked quinoa
provides eight grams protein and five grams of fiber.
It’s packed with micronutrients as well
and fulfills much of your daily magnesium,
manganese and phosphorus requirements.
So quinoa is popular for good reason.
Number three, oats.
Oats are very healthy, they also stand out
as one of the best sources of beta-glucan,
which a type of soluble fiber
that has many advantages for health.
A review of 28 studies found that beta-glucan
effectively decreased both bad LDL and total cholesterol
without effecting the so called good HDL cholesterol.
Now the studies have shown that beta-glucan
may slow the absorption of sugar
and lower blood sugar and insulin levels.
A quarter cup or 39 grams of dry oats
provides four grams of fiber and seven grams of protein.
It also provides phosphorus,
magnesium and B vitamins as well.
Now it’s important to note that although
oats are naturally gluten-free,
many brands contain gluten due to contamination
from how they are grown and processed.
So if you have celiac disease or a gluten sensitivity,
look for oats labeled as certified gluten-free.
There’s also protein in oats called avenin
that is similar in function to gluten.
Studies show that avenin ingestion
can trigger and order immune response similar to gluten
in small number of people with celiac disease,
so be aware of that.
Number four, amaranth.
Amaranth has a rich history as one the stable foods
for the Inca, Mayan and Aztec civilizations .
This study found that the compounds in amaranths
were effective in blocking inflammation
in both humans and mice by preventing
the activation of a pathway that triggers inflammation.
One cup of cooked amaranth provides
about five grams of fiber and nine grams of protein
and also meets over a quarter of your daily iron needs.
Number five, brown rice.
Although brown and white rice come from the same grain,
brown rice has not had the brand and germ
removed from the grain during the processing.
This means brown rice has more fiber
and a higher amount of many micronutrients
making it one of the healthiest gluten-free grains around.
Both varieties of rice are gluten-free,
but studies show that replacing white rice
with brown comes with added health benefits.
In fact studies show that brown rice
in place of a white rice can lead to decreased risk
of diabetes, a weight gain and heart disease.
One cup or 195 grams of brown rice
contains about four grams of fiber,
five grams of protein and it’s very inexpensive
and just such a simple and healthy gluten-free option.
Challenges and Considerations
Despite the benefits for those with gluten intolerance, a gluten-free diet can be challenging to maintain, especially on a tight budget
. It may also lead to nutritional deficiencies due to the elimination of many popular sources of fiber and other nutrients found in wheat-based products
. Therefore, it’s crucial to balance the diet with naturally gluten-free foods like fruits, vegetables, legumes, nuts, seeds, fish, eggs, and poultry
Gluten-Free Recipes and Meal Ideas
The internet offers a plethora of gluten-free recipes, ranging from bread, pasta, and desserts to appetizers and main courses
Gluten-free recipes and Gluten-free Lunch Ideas, as well as dinner ideas, are gaining traction
These resources can help individuals with gluten intolerance enjoy a diverse and satisfying diet without feeling deprived.
Label Checking and Cross-Contamination
Those on a gluten-free diet need to check labels to ensure ingredients are certified gluten-free, as cross-contamination can occur during manufacturing
. This vigilance helps prevent accidental ingestion of gluten, which can trigger symptoms in sensitive individuals.
Personal Experiences and Community Support
Personal blogs and community websites provide support and share experiences of living gluten-free. Individuals often express joy in creating gluten-free dishes that are delicious and satisfying, helping others gain confidence in gluten-free baking and cooking
. Sharing success stories and recipes can inspire and assist others in their gluten-free journey. In conclusion, while a gluten-free diet is essential for those with celiac disease or gluten sensitivity, it comes with its own set of challenges. However, with the increasing availability of gluten-free products and recipes and the potential health benefits, living gluten-free can be a fulfilling and health-promoting lifestyle for those who need it.