Gluten

Gluten is a group of proteins present in cereals such as wheat, barley and rye. These proteins – mainly gliadin and glutenin – are responsible for giving elasticity to doughs and allowing baked products to maintain their shape. Thanks to gluten, a bread can have a spongy and elastic texture, while without this protein, most baked goods would be crumbly and dry.

At a structural level, gluten is not a “single” protein; It is a combination of proteins. When mixed with water, these proteins intertwine forming a network that gives resistance and elasticity to the dough, which is essential in baking and pastry.

Why so much controversy?

Gluten has been part of the human diet for thousands of years. However, in recent decades, warnings have increased about the adverse effects that this protein could have on the health of some people. This massive questioning of gluten has arisen, to a large extent, due to three factors:

1. Increase in diagnoses of celiac disease: Celiac disease is an autoimmune disorder in which gluten consumption causes an immune response that damages the small intestine. According to data from the International Gastroenterology Foundation, around 1% of the world’s population suffers from this disease, and the only way to avoid intestinal damage is to completely eliminate gluten from the diet.

2. Non-celiac gluten sensitivity: This is a more recent syndrome and still under investigation, where people present symptoms similar to those of celiac disease (such as bloating, abdominal pain and fatigue) when consuming gluten, but without developing the intestinal damage characteristic of celiac disease.

3. Popularization of gluten-free diets: The promotion of gluten-free diets has found echo in public figures and in a food industry that sees a new market opportunity in gluten-free products. Actors, athletes and influencers have attributed improvements in their health and well-being to eliminating gluten, promoting the idea that gluten is inherently harmful to everyone.

Is gluten really harmful to health?

This is where science and public perception often collide. For people with celiac disease, gluten is undeniably harmful and should be avoided at all costs. When someone with celiac disease consumes gluten, their immune system attacks the lining of the small intestine, which can cause nutrient absorption problems, weight loss, and general malaise, among other serious symptoms.

When it comes to non-celiac gluten sensitivity, there are still many unanswered questions. Current studies suggest that these people do not have an autoimmune reaction, but do experience negative symptoms when consuming gluten. The nature of this condition remains debated, with some researchers suggesting that it may be related to other components of wheat and not specifically gluten.

For the majority of the population who do not suffer from these conditions, gluten is safe and has no proven adverse effects. In fact, whole grain products rich in gluten can offer significant benefits, such as a greater intake of fiber, vitamins and minerals essential for health.

The ‘gluten-free’ industry

The growing demand for gluten-free foods has created a market for specific products ranging from breads and pastas to cookies and desserts. According to a study by the firm Market Research Future, the global gluten-free products industry is expected to reach a value of more than $7 billion by 2030. This figure shows the impact and acceptance of a trend that, in principle, , could be considered a fashion.

However, many people opt for gluten-free products without a real medical need, and this raises some questions. When removing gluten from foods, manufacturers must often add fats or sugars to improve texture and flavor. As a result, many gluten-free products contain more calories or less fiber than their gluten-containing counterparts. Thus, the “gluten-free” option is not always synonymous with “healthier.”

Should I avoid gluten?

In reality, there is no scientific evidence to show that gluten is harmful to general health. For people without celiac disease or gluten sensitivity, there is no reason to eliminate this protein from the diet. On the contrary, foods containing gluten – such as wheat, barley and rye – are important sources of nutrients, especially if consumed in their whole form.

Some studies have shown that gluten-free diets, when not indicated for medical reasons, can increase the risk of nutritional deficiencies, such as a lack of fiber, iron and vitamin B, essential nutrients often found in whole grains. Furthermore, opting for a gluten-free diet can lead to an increase in the consumption of ultra-processed and high-calorie foods, since many of the gluten-free versions available on the market contain additives and added sugars to improve their flavor and texture.

In conclusion, gluten, like many other substances in the human diet, has become a topic of debate and controversy in recent times. However, scientific studies indicate that, for the majority of the population, gluten is harmless and can be part of a healthy diet. The key is balance and listening to our own body.

For those with celiac disease or non-celiac gluten sensitivity, avoiding this protein is a necessity that guarantees your well-being and quality of life. However, for the majority of the population, eliminating gluten without a clear medical reason could result in a less balanced and potentially less nutritious diet.

Ultimately, the choice to follow a gluten-free diet should be based on evidence and not trends. As consumers, it is important to question food fads and ensure our nutritional decisions are based on science and not marketing. Because, in the end, the best diet is one that nourishes us and makes us feel good.