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 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 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 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 Copyright ©2013 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.