What The Heck Is Gluten? - Eat Simply Organic

Understanding Gluten

What is Gluten?

Gluten is a composite of storage proteins, namely gliadin and glutenin, found in wheat and related grains such as barley and rye. It is responsible for the elastic texture of dough, helping it rise and maintain its shape. Gluten is also present in various processed foods, making it a ubiquitous part of many diets.

Gluten-Free Grains

While gluten is prevalent in many grains, several do not contain it. These include:

• Corn
• Wild rice
• Quinoa
• Oats (if processed in a gluten-free facility)
• Millet
• Amaranth

The Role of Gluten in Food

Gluten in Bread

For those who can tolerate gluten, it plays a crucial role in bread-making. Gluten traps gases released during fermentation, allowing the dough to rise and giving bread its light, fluffy texture. Its elasticity also helps the dough maintain its shape, making it easier to form into loaves.

Versatility in Cooking

Gluten's binding properties make it indispensable in various culinary applications. It helps create the structure in pie crusts, pasta dough, and other baked goods. Additionally, its absorbent nature makes it useful for sopping up sauces and gravies.

Gluten as a Meat Substitute

Gluten is also used as a meat substitute in vegetarian and vegan diets. Known as seitan, this high-protein, meat-like product is made by washing wheat dough to remove the starch granules, leaving behind the gluten.

Adding Extra Gluten to Bread

Bread Machines and High-Gluten Flour

The advent of bread machines has popularized home bread-making. Specialized bread flours with added gluten are available to ensure a high-gluten bread, resulting in a chewier, fluffier loaf.

Flour Types

• All-Purpose Flour: Contains less gluten, making it unsuitable for bread machines.
• Whole-Wheat Flour: Retains all its gluten, making it ideal for bread-making.

Managing Gluten Allergies

Celiac Disease and Gluten Sensitivity

Celiac disease is an autoimmune disorder where the ingestion of gluten leads to damage in the small intestine. According to the Celiac Disease Foundation, approximately 1 in 100 people worldwide are affected by celiac disease (source). For those with gluten sensitivity or celiac disease, avoiding gluten is crucial.

Gluten-Free Diet

Adopting a gluten-free diet involves avoiding all products containing wheat, barley, and rye. This can be challenging, but the availability of gluten-free alternatives has increased significantly. Many manufacturers now offer gluten-free cereals, breads, and other products.

Autism and Gluten-Free Diets

Some studies suggest that a gluten-free diet may benefit children with autism, although more research is needed to confirm these findings. The Autism Research Institute notes that dietary interventions can sometimes improve symptoms (source).

Interesting Stats About Gluten

• Prevalence of Gluten-Free Diets: A 2016 study found that approximately 3.1 million Americans follow a gluten-free diet, even though only 1.4 million have celiac disease (source).
• Market Growth: The global gluten-free food market is projected to reach $43.65 billion by 2027, growing at a CAGR of 9.2% from 2020 to 2027 (source).

Conclusion

Understanding gluten and its role in food is essential, especially for those with gluten-related health issues. While gluten provides numerous benefits in cooking and baking, managing a gluten-free diet is crucial for those with celiac disease or gluten sensitivity. Fortunately, the increasing availability of gluten-free products makes it easier than ever to maintain a gluten-free lifestyle.

This article provides a comprehensive overview of gluten, its benefits, and the challenges of managing a gluten-free diet. For more information on celiac disease and gluten-free living, visit the Celiac Disease Foundation and the Autism Research Institute.