Gluten is a protein that holds baked good together. Three-quarters of all the protein in wheat is gluten.
# Gluten Damage #
For people with celiac disease, eating gluten damages the small intestines. After the small intestines are damaged, they can’t extract nutrients from food as well. This is different than an allergy. A wheat allergy triggers a typical allergic reaction within hours of eating: hives, itching, wheezing, etc.
# Sensitive to Gluten #
Some people have a gluten sensitively. They either get an upset stomach or headaches, feel tired or have joint or muscle pain.
# Gluten-Free Diet? #
Some people require a gluten-free diet, others swear by them for general health. For people with celiac or allergy, the choice is clear. For others with gluten sensitivity, avoiding gluten makes life better.
# Try It #
The best way to know if gluten is your problem is to test it out for yourself. Eat gluten-free for two weeks. If your symptoms markedly improve, stick to it. If your symptoms aren’t too severe, once a year, you should try gluten for two weeks to see if your symptoms reappear.
# Gluten-Free, Package-Free #
In a gluten-free diet, don’t rely on packaged food. There is a lot of packaged gluten-free food at the store, but the best option is to make your own or to avoid most baked goods. Most of us could use less cake and cookies.
# Secrets of Gluten #
Bread flour is high in protein and therefore high in gluten, which helps bread stand up. Low gluten flour makes softer baked goods, like cake and biscuits. Flour in different regions of the country tends to have different amounts of gluten. For example, flour in the Southeastern US tends to have lower gluten, which makes it great for biscuits, a Southern specialty.
# Flour Grounds #
All-purpose flour is midway between bread flour and cake flour. Different regions of the country have different amounts of gluten.
Cake flour is lower in gluten and has a smaller grind to make lighter baked goods.
Whole grain flour is similar to all-purpose but with bran. It makes denser bread as the bran weakens the gluten glue.
Multigrain flour has mixed grains. Usually, it has more whole grain so it contains more healthy nutrients and fibre.
Barley flour made from barley also contains gluten. Also, rye flour contains gluten.
# Gluten-Free Flours #
Gluten-free flours are available, but they don’t always substitute for wheat flour. You need special recipes to use them.
Almond flour is a common gluten-free option. As an added benefit, it is also low carb. See recipe in the back for a bread recipe using almond flour.
Coconut, oats, rice, and even quinoa (pronounced KEEN wah) can be used to make flour. Commercial blends of gluten-free flour often include rice flour, potato starch, peas, and xantham gum. Xanthan gum replaces the gluten to give baked goods structure.
# The Gluten Challenge #
Gluten is a protein, but some people have problems digesting it. Try some gluten-free recipes to see if, after two weeks of avoiding gluten you feel better. If you feel better, avoid gluten. If not, don’t worry about gluten. Life is too short to feel bad.
