A-Z: Gluten

What is Gluten?
Gluten is a protein found in grains (wheat, barley and rye). Oats themselves do not contain gluten, but are commonly milled in facilities that mill wheat and thus are often contaminated. It is actually made from two smaller proteins gliadin and glutenin, the combination of these two provides the structure for yeast breads (1).

What's the beef with gluten?
Individuals with Celiac Disease have a reaction to gluten in the small intestine that causes inflammation and flattening of the absorptive cells. This means that nutrients aren't being absorbed properly but also leads to GI distress when consumed. Celiac Disease can only be diagnosed with a blood antibody blood test (2).

Definitions of importance (2):

Allergy: hypersensitivity cause by immune related reaction, can be life-threatening

Intolerance: abnormal response to a food or ingested substance (not immune related)

Sensitivity: larger categorical term that includes both allergies and intolerances

Why might those without Celiac "feel better" on a gluten free diet?

There are several possible reasons for this. A common reason is that a gluten free diet is more in line with MyPlate recommendations than the average American diet: meaning it is higher in fruits and vegetables and lower in refined grains and processed foods. Also, by consuming a gluten free diet, many convenience foods are eliminated as the sauces commonly contain gluten.

There are some anecdotal links between gluten intolerance and neurological conditions, however, the research on these associations is unclear (3).

Cooking and baking for those with Celiac Disease:

Wheat flour is incredibly universal in its application to baking. For this reason, baking gluten free items takes a bit more science (some companies have already taken the guess work out of this). Ingredients like tapioca starch, potato starch, brown rice flower, sorghum flour, xanthan gum and almond flour are combined to create a mixture that functionally resembles wheat flour (without gluten of course). For more on creating the right flour blend for baking see this link.

Verdict on gluten:

If you do not have a gluten allergy such as Celiac Disease, gluten is not bad for you. It is a protein found in grains and can be eaten as part of a balanced healthy diet.

General Food Allergies Informational Site:

Food Allergy Research and Education (FARE)

References:

1. Gluten Sensitivity. MedlinePlus. 2015.

2. Mahan KL, Swift KM. Medical Nutrition Therapy for Adverse Reactions to Food: Food Allergies and Intolerances. Krause's Food and Nutrition Care Process. 2012.

3. Hadjivassiliou M, Gibson A, Davies-Jones GAB, Lobo, AJ, Stephenson TJ, Milford-Ward A. Does cryptic gluten sensitivity play a part in neurological illness? Lancet. 1996;347(8998);369-371.

A New Gluten Free Expereince

As I shared in my last post, I attended another gluten-free group meeting. This meeting featured a speaker from a local company that makes gluten free flour blends. We tried food items from the pizza blend and the pastry blend.

From the Pizza Blend we tried:
Pizza
Flatbreads
Biscuits

From the Party Blend we tried:
Cinnamon Rolls
Cinnamon Roll Cake (like pictured below)
Donuts

Here is a link to the recipes page on the AgVantage Natruals website (the name of the company). There are more recipes there than what we tried, but the products were all great.

Image source: http://oneordinaryday.wordpress.com/2009/06/28/cinnamon-roll-cake/

My favorites were the cinnamon roll cake and the donuts, but I really like my sweets! It was very helpful to learn about the combinations of flours and gums used in baking different types of products. If you would like any of the additional recipes I mentioned, just comment with an email address!

I had never thought of a career in the gluten-free baking industry, but it sure sounds like I will have to keep my ears open!

Perks of Changing Your Major

A year ago, I switched my major from food science to dietetics. However, this was not before learning a great deal about grain processing (I have also worked in a small flour mill and lab for four years). The reason this background is especially helpful is when it comes to understanding gluten free products and baking. Don't get me wrong, I am not a seasoned gluten free baker, honestly I've only tried once! But, I do understand why wheat is superior to other flours for baking...GLUTEN (the protein in wheat)... the exact thing that individuals with Celiac disease cannot have.

The hardest parts of gluten free baking (from what I've heard) stem from the moisture balance and protein levels. This is why in gluten free baking a blend of flours is used, and also why that blend can be different for various products.

Last night, I attended another gluten free group session sponsored by a local grocery store. The speaker was a representative from a local company that makes mixes for baking: the mixes are gluten-free, nut-free, dairy-free, and soy-free (so friendly for those with food allergies). The company claims that their product can be used in place of flour, for the same amount, in any recipe.

One of the main flours they use is sorghum. Personally, I have found sorghum products to have a gritty texture. However, these sorghum flours are milled so fine that there is not gritty taste! 

Image Source: http://www.mississippi-crops.com/2013/02/09/2013-grain-sorghum-hybrid-recommendations/

Above is a picture of sorghum. The grain is small seeds about the size of a kernel of wheat, but round. Sorghum is lower in protein than wheat, so in order for it to act like wheat flour, it must be mixed with higher protein ingredients. This understanding is an important part of gluten-free baking that I can share with future clients as a dietitian.

We tried many products and those will be posted next along with links to those recipes!

A Whole New World...

Wednesday I had the opportunity to attend a gluten-free group meeting. I didn't really know what to expect but was pleasantly surprised! The meeting was hosted by a local grocery store dietitian. She and her two student interns for the summer (part of the coordinated program at K-State) prepared numerous pizza crusts and pizzas for the group to try. All were made with mixes, doughs or frozen pizzas that could be found at the grocery store.

My knowledge of gluten free baking is fairly limited. I understand that a gluten free diet is free of wheat, barley and rye products. In replacement for wheat flour, various flours and starches are combined to achieve the desired consistency and properties (which varies by product). Flours and ingredients that are commonly mixed (from what I've seen) include: rice flour, tapioca flour, potato starch, and xanthan gum. My only experience with gluten free baking was making muffins for a friend: they didn't turn out that well either!

I was welcomed by many members of the group: there were over 20 that attended. We all tried the various pizza crusts and pizzas. Some were much better than others. One of the members brought a cauliflower crust recipe for everyone to try. Her recipe included cauliflower, egg, cheese, and spices.  

The group was very supportive of me being there to learn about a gluten free lifestyle and some explained personal challenges with baking gluten free. I was so appreciative of this opportunity to learn more about gluten free eating and can't wait to attend next month!

Sidenote: There was also a sample of a new chocolate chip cookie product that was quite tasty (and that's by my standards)! I included the product label for anyone who is curious!