The Gluten
Free Choice:
Is It For Me?
GLUTEN FREE OBJECTIVES:
To provide food consumers with evidence-based
information about gluten, foods containing gluten
and guidance on gluten free diets
 To give consumers guidance on wisely spending
food dollars to meet their dietary goals
 To provide evidence-based information about the
nutrient profile and cost of gluten free products

WHAT IS GLUTEN?
Gluten is a protein found in wheat, barley and
rye.
 Gluten gives baked goods their fluffiness

WHERE IS GLUTEN FOUND?
Gluten is found in most cereals, breads, pasta
and bakery items
 Gluten can also be found in salad dressings,
canned foods, sauces, seasonings and soups
 Malted alcohol contains gluten ─ beer, porter,
stout and pilsner

WHO SHOULD BE
People who have celiac disease or non-celiac
gluten intolerance cannot tolerate even the
smallest amount of gluten.
 A small percentage of the population exhibits
symptoms indicating they are sensitive to
gluten.
 Gluten sensitivities are often under diagnosed.

WHAT IS CELIAC DISEASE?
Celiac disease is an
autoimmune disorder
 It causes the GI tract
to react negatively
towards gluten
 One percent of the
population has been
diagnosed with celiac
disease

Women are 2.5 to 3
times more likely to
have celiac disease
 Gluten free diet is the
only current treatment
 30 percent of the
population carry the
genetic marker

CELIAC DISEASE
People with celiac disease are unable to digest
gluten
 Gluten can destroy GI lining, along the way
through the body
 Nutrient absorption can be hindered without a
healthy lining

SYMPTOMS OF CELIAC DISEASE
Symptoms can change
with age
 Symptoms can include
diarrhea, bloating,
fatigue, malnutrition,
cramping, vomiting
and constipation

The longer someone is
left undiagnosed, the
more problems he or
she may develop
 Celiac disease can lead
to anemia, reduced
bone mineral density
and infertility

CELIAC DISEASE SYMPTOMS
Symptoms can be reversed
 When properly diagnosed,
with the help of gluten free
diets, people can overturn
symptoms and find relief
 Gluten free diets can help
the deficiencies of celiac
disease improve

WHO SHOULD BE GLUTEN FREE?
gluten free has recently been added to the list
of current “fad diets”
 Many people believe gluten is a bad thing
 Gluten free diets are specifically for people who
cannot digest gluten

THE GLUTEN FREE DIET
Gluten free foods often contain more fat, sugar
and higher calories than foods containing
gluten.
 A gluten free diet is often low in carbohydrates,
fiber, iron, folate, niacin, thiamine, riboflavin,
calcium, vitamin B12, phosphorus and zinc

GLUTEN FREE AND WEIGHT LOSS
Most celiac disease patients find themselves
gaining weight in response to the increased fat
in gluten free foods
 Foods containing gluten tend to be
carbohydrate dense
 Weight loss is seen in those who completely cut
the carbohydrate dense foods out of their diet

GLUTEN FREE MARKETPLACE
The gluten free fad has led to an increase in
the gluten free marketplace
 10 percent of the people purchasing gluten
free products do so as a necessity
 90 percent purchase gluten free products
under the impression that they are healthier
 There are no FDA regulations on gluten free
labeling

GLUTEN FREE VS. GLUTEN CONTAINING
Gluten free grains, flours and
starches

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Amaranth
Bean flours
Buckwheat
Corn
Fava
Flax seed
Hominy
Oats
Potato flour
Rice
Millet
Sago
Sorghum flour
Soy flour
Gluten containing grains, flours and
starches

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Barley
Sugar
Cereal binding
Couscous
Farro
Orzo
Oats (commercial)
Rye
Wheat
Graham flour
Dinkel
Semolina
Durum
Matzoh
CONCLUSION
The gluten free diet is meant for people with a
gluten sensitivity.
 Gluten is a harmless protein found in wheat,
barley and rye.
 Those concerned with gluten sensitivity should
seek the guidance of a doctor and dietician.

SOURCES
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Steinmetz, Katy. Bad-Mouthing Gluten. Time. 2011 May 23;
177(21):64.
Niewinski, Mary M. Advances in Celiac Disease and Gluten-Free Diet.
Journal of the American Dietetic Assocation. 2008;108:661-672.
Thompson, Tricia.; Brown, Marlisa. Easy Gluten-Free. American
Dietetic Association. 2010, 1-53.
Mancini, Lee A. et al. Celiac Disease and the Athelete. Current Sports
Medicine Reports. Volume 10 (March/April 2011).
Malandrino, Noemi et al. Metabolic and Nutritional Features in Adult
Celiac Patients. Digestive Diseases. 2008;26:128-133
Allen, Jane E. Gluten-Free: The Low-Carb of This Decade? ABC
News/Health. May 2011.
Moran, Terry; Stuart, Elizabeth. “Gluten-Free:” FDA May be Closer to
Definiton. ABC News/Health. August 2, 2011.
Graphics: 123RF.com
Janet Mullins, Ph.D., R.D., L.D.
Extension Specialist for Food and Nutrition
January 2013
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