should we avoid gluten or not

Gluten: avoid it or not?

For some of us avoiding gluten is a kind of a trend, others do it to stay healthy and fit, the rest just don’t care. Seems like we need a scientists’ opinion and a proper guide!

What is gluten?

It is a mixture of elastic proteins that form a stretchy complex. They are present mostly in wheat, but also in barley, oat, and rye. It means that most breads, noodles and pastas, even beers contain it. To be true, it is gluten that makes bread so tasty.

Well, is it good or bad?

For most of us, it’s harmless.

About 1% of Americans, however, suffer from celiac disorder. It leads to gastrointestinal symptoms like bloating and diarrhea, and may even cause such serious problems as intestinal cancer and diabetes.

Up to 5% of the population suffer from “non-celiac wheat sensitivity.” It causes celiac-like symptoms like stomachaches and diarrhea.

About 30% of Americans are trying to be gluten-free now.

I decided to avoid it, so what should I eat?

For those suffering from gluten allergy, intolerance, or sensitivity, not-to-eat list is:

  • bread;
  • pasta;
  • couscous;
  • barley;
  • bulgur;
  • oats;
  • rye;
  • some seasonings and spice mixes.

Anyway, always read labels! In most cases gluten-free products are marked.

What to eat instead:

  • fruits and vegetables;
  • potatoes;
  • beans;
  • seeds;
  • legumes;
  • corn;
  • nuts;
  • eggs and dairy;
  • fish and meat.

There are even some grains are similar foods that a g-free:

  • rice;
  • buckwheat;
  • quinoa;
  • soy;
  • tapioca;
  • amaranth.

So, it is quite easy! More information is here.

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