Gluten is going to ruin us… or is it?

Nadia Andreeva is a healthy lifestyle instructor and professional wellness coach with a long history. She has been running her blog “Spinach and Yoga” for many years and is also the author of several best-selling books. In the book “Gluten Free” Nadia talks in detail about gluten-free diet and shares useful recipes for everyone who decided to be more attentive to their health. With her help, let’s try to understand: is gluten really addictive and affects our health so much, or is its harm greatly exaggerated?

What is gluten?

As we know, food is one of the main sources of energy for us. However, sometimes it can become a poison that suppresses our immunity and disrupts brain function. Even our most familiar foods can contain such “unhealthy” ingredients. One such product is gluten. Gluten is a protein that is made up of glutenin and gliadin molecules. In other words, gluten can be called a “sticky protein” and it gives foods a uniform texture. For example, it is thanks to it that the dough becomes elastic when making bread.

Gluten is quite difficult to digest, for its processing a person must have a hundred percent healthy digestion. If gluten enters the body in excess, it can irritate the intestinal villi and affect the digestion process as a whole. In recent years, there are more and more people who are gluten intolerant.

Where is it found?

The most common and commonly used product that contains gluten is bread.

Interestingly, gluten can be found not only in foods, but also in various cosmetics.

Wheat, rye and barley and products made from these grains are the most common sources of gluten. To this list can be added semolina, bulgur, spelt, malt, kamut. As an additive, gluten is used in beer, soy sauce, various ketchups, canned soups, bouillon cubes, frozen vegetables, and even ice cream. Gluten can also be found in baked goods, pasta, coffee substitutes and chocolate drinks.

Gluten disease

It has been scientifically proven that gluten consumption causes brain activity to slow down. Also, some people can get gluten-related disease – celiac disease.

It is important to not just eliminate gluten, it is important to find a healthy replacement for it.

Celiac disease is a genetic, autoimmune disorder. Several symptoms of celiac disease and gluten sensitivity can be identified, ranging from cramping, diarrhea, bone and joint pain to headaches and fatigue. Wheat allergies manifest as itching and hives. People suffering from allergies need to completely eliminate all types of wheat from their diet.

The only cure for people who suffer from celiac disease is to follow a gluten-free diet at all times. A person who suffers from celiac disease has a congenital or acquired sensitivity to gluten.
Check if you have increased intestinal permeability and risk of celiac disease.

Features of a gluten-free diet

People who don’t suffer from gluten sensitivity don’t have to completely deprive themselves of gluten-containing foods. You can simply find a healthy substitute for most of them.
Certainly, if you have been diagnosed with celiac disease or an acquired sensitivity, however, you need to completely eliminate gluten from your diet. With a gluten-free diet, you will have to give up grains, as well as products that have been derived from them, such as breads, pasta, baked goods made from gluten-containing flour, sauces, salad dressings, and canned soups.

Advice from Nadia Andreeva: “To understand how gluten affects you, you should eliminate it completely for 3 weeks and then make a “load” – eat gluten-containing products in 3 meals. If after consuming gluten you feel tired, drowsy and swollen face, then most likely gluten is not suitable for your body”.

Replacing gluten-containing foods with a healthier alternative will undoubtedly help you feel better. When switching to a gluten-free diet, you need to make sure it is balanced and holistic. It is important not to forget vitamins and minerals, antioxidants and fiber, fruits and vegetables, quality fats and proteins.

People who follow a gluten-free diet get less sick, feel energized and have a stable mood, and can also lose weight or gain weight if desired.

A gluten-free diet is suitable for people who have:

• Gluten sensitivity and poor digestion;
• weight problems;
• abdominal bloating;
• diarrhea;
• headaches and lack of energy;
• skin problems;
• heartburn;
• depression;
• anemia;
• eating disorders;
• asthma;
• joint pain;
• migraine.

What can be substituted for familiar foods?

It is possible to find healthier alternatives to foods that contain gluten. One of the most basic foods to replace in your diet is flour. Regular flour can be replaced with bean flour (peas, chickpeas, etc.), rice flour, buckwheat flour, corn or potato flour, and corn or potato starch for baking.

Include in your diet: corn, corn grits, buckwheat, buckwheat flakes and porridge, white and brown rice, rice flakes, millet, flaxseed and amaranth flour, pasta from corn flour and rice, nuts (almonds, peanuts, walnuts, cashews, etc.).

Advice from Nadia Andreeva: “If you don’t have time to cook healthy food on weekdays, it’s better to prepare food on the weekend and freeze it. This will help you eat less junk food after work on weekdays.”

While snacking, you can also find healthy alternatives. For example, you can snack on apple, celery, cut up veggies and hummus, kale, carrot and beet chips, Greek yogurt with walnuts, 2 pieces of dark chocolate, smoothies, etc. It is important to use herbs and spices to maintain balance in the body such as ginger, black pepper, fennel, cumin, dill, cinnamon, coriander.