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Everyone wants to offer advice these days. Whether it is your friend or a popular blog, everyone has an opinion and “knows the answer.” People are drowning with information on diet and health. Topics ranging from “what food to eat every day” and “which foods are bad for you” abound. It can get confusing to decide what you should and should not do. This can be overwhelming. When you add in a health condition that is relatively unknown to many doctors. One that can only be treated through one’s diet. This overwhelming feeling increases. That is the world of gluten-related disorders. Celiac disease, dermatitis herpetiformis, and non-celiac gluten sensitivity seem confusing and overwhelming to the point where you may want to bury your head in the sand like an Ostrich and ignore the dangers. Gluten Free is not for everyone. While gluten-free foods were once confined to health-food stores, they are now showing up everywhere. Not only are grocery store aisles stocked with products labeled as “gluten-free”; but many restaurants also now proudly offer gluten-free menu options. Gluten can be found in wheat, rye, and barley. But this does not mean these foods have become “bad for you”. It has become trendy to go gluten-free. Without much evidence of gluten-related illnesses, people have been switching to gluten-free diets. They do it to treat a variety of health issues, including obesity, lack of energy, and autism. The reality is that this popular way of life will not benefit everyone. People with a gluten sensitivity are likely to feel better on a gluten-free diet. But most people will not get any significant benefits from this practice, and will end up wasting a lot of money on expensive foods. Regardless of gluten sensitivity, those that shift from a diet of the Pizza Hut menu to a gluten free diet will also see a marked improvement. A gluten free diet is generally healthy, shifting to a gluten free diet from an unhealthy diet will improve your health. But mainly because your diet improved. Not necessarily because of gluten. Who Should Go Gluten-Free Diet? People suffering from celiac disease and a gluten sensitivity need to be on a gluten-free diet. It is the only way for them to be healthy. Yet the diet is becoming more and more popular in the mainstream. This is due to people who do not understand the gluten intolerance lending a host of ills at the door of gluten. The truth is that for those who are not gluten intolerant, gluten is not that big of a thing. Let’s take a look at the science. What is gluten? How does it effect people, and what can we do about it? So, what is gluten? Gluten is a general name for the elastic protein that is found in barley, rye, and wheat. This protein holds together pasta and baked goods, helping foods maintain their shape. It acts as a glue that helps hold food together, which explains why the name comes from the Latin word glūten, meaning “glue.” Gluten can be found in a variety of foods, even some that would not be expected. The small intestine is lined with small tissues called villi, which create a large surface that absorbs necessary vitamins, sugars, and other nutrients from food. When a person with celiac disease eats gluten, the immune system responds, and these small tissues flatten out, damaging the lining of the small intestine. In turn, this decreases the space in the small intestine that can absorb nutrients. Sometimes, this inability to absorb nutrients can lead to malnourishment, stunt growth, and weaken bones. Without absorbing critical vitamins and minerals, one can develop further health problems such as anemia, osteoporosis, and growth delays. How to Break the Gluten Diet in Seven Steps Acceptance. It is not easy for everyone to accept the fact that they have celiac disease, a wheat allergy, or gluten intolerance. For the most part, it’s not so much the diagnosis as the perceived limitations to diet that it brings with it. If someone is used to going out to eat with friends often, or not looking at food labels, it is likely to seem daunting to have to track their diet so closely. It may even seem like an end of a certain way of life for some people, especially once they start doing research on what foods they have to avoid. Accepting the fact that you have to begin a gluten-free diet is the first step to becoming healthy. Accept this, because in order to get healthy, you likely have no other choice. While you may want to change the situation, your body simply is not able to tolerate gluten. This is your life and your body, so accepting your new reality is a must. If you are able to consciously make the decision that you are going to embrace your new way of life, you will feel better both physically and mentally. Focus on the foods that you CAN eat. A gluten-free diet is similar to a traditional healthy diet. You can still eat vegetables, fruits, beans, nuts, seeds, fish, and lean meat. You will not go hungry. You can still eat a rib-eye steak. A colorful and flavorful salad. Homemade guacamole. And even mashed potatoes and lamb kebabs. There are a lot of delicious foods that you do not have to go without. Instead of thinking about the foods that you can’t eat at first, think of the good foods you can eat. Many foods that you love that can still be a part of your diet. Focusing on the positive is always a good way to start any new habit. Start exploring new foods that are naturally free from gluten. There are a lot of gluten-free grains that you may not have heard of before. Since living gluten free closes the door to some grains, why not open the door to other grains. Figure out where gluten hides. The three grains that you need to avoid are wheat, rye, and barley. Avoid eating any kind of food, taking medicine, or using products (such as lipsticks, makeup, or shampoos) that may contain these. When it comes to fried foods, the foods themselves may be gluten-free, but they could be contaminated with gluten if they were fried in the same pan as gluten foods. And beware, many products advertise themselves as being “wheat-free,” but that does not mean that they are definitely gluten-free. Barley can also be sneaky because it hides in unexpected places, like beer and malt vinegar. Learn how to cook and bake gluten-free. It’s easy to focus on foods you can no longer eat, but fortunately, the Internet can provide you with a lot of gluten-free recipes that will not make you feel deprived. If you already love cooking, you will certainly be fine. While there may be a period of shock in the beginning as you find out some of your go-to ingredients contain gluten, you will learn how to work around it. Cooking is one of the best paths to healing when it comes to eating gluten-free. It might be hard for other people to cook for you if they are not well-educated on gluten. But once you are comfortable with speaking up for yourself, you can offer your loved ones some advice. In the beginning, just focus on cooking for yourself. You can also go to restaurants that offer gluten-free options, which many do. But the easiest and safest way to eat real food with high-quality ingredients is to prepare it yourself. Find and use gluten-free substitutes. There are a lot of gluten-free replacements for common foods sold these days that taste great. You don’t have to sacrifice flavor or texture like you may have had to 10 years ago if you are eating gluten-free. Plan ahead when eating out. Dining out with your friends and family is a fundamental part of a happy and fulfilling life. While it does present some challenges if you are on a gluten-free diet, nothing should keep you from enjoying going out to restaurants to eat. Many restaurants these days offer gluten-free menus or note the items on their menus that can be prepared without gluten. The most trustworthy restaurants when it comes to gluten have a certification through a celiac disease support group. If this is the case, you know the restaurant is well-versed about gluten-free dining. These restaurants make an effort to offer options using gluten-free ingredients and prepare their meals in a way that prevents cross-contamination. Do not be afraid to ask your server questions about the menu so you can make good choices. Always make sure to tell your server that you have celiac disease or are intolerant to gluten. So they understand your need to avoid anything that may contain gluten or have been cross-contaminated with it. If you choose to order a salad or another food that has toppings, make sure to tell your server that you cannot have croutons or other toppings made with bread. Find your community. Join a local gluten-free support group, or find some online support. You can meet some very helpful people, both virtually and in person, who are living the same situation that you are. It is great to be able to share ideas and recipes, and even get a sense of support if you are feeling frustrated or down. Top 9 Gluten Free Grains: -Sorghum -Polenta -Brown Rice -Amaranth -Quinoa -Millet -Teff -Buckwheat
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Autor: dipl. ing. Mirja Jošić, nutricionistkinja Prehrana bez glutena osvaja sve više poklonika diljem svijeta, a tomu su djelomično zaslužni i mnogi hollywoodski glumci koji ju promoviraju, ne nužno iz zdravstvenih razloga, već iz onih pomodarskih. Prehrana bez glutena često se doživljava kao zdrava prehrana, međutim, je li to zaista tako? Celijakija i intolerancija na gluten Gluten je protein koji se prirodno nalazi u pšenici, ječmu, raži i zobi. U proizvodima poput kruha igra ulogu ljepila i omogućuje im da zadrže svoj oblik. Gluten se može naći i u nekim neprehrambenim proizvodima poput balzama za usne ili ljepila za markice. Za osobe koje boluju od celijakije ovaj je protein izrazito štetan. Imunološki sustav osobe oboljele od celijakije u prisutstvu glutena u crijevima reagira burno, a reakcije ostavljaju trajne posljedice na sluznicu tankog crijeva. Oštećena sluznica neučinkovito apsorbira nutrijente dovodeći do različitih poremećaja u organizmu uključujući anemiju, usporeni razvoj, gubitak tjelesne mase pa čak i multiplu sklerozu, osteoporozu, neplodnost i neurološke probleme. Celijakija se liječi jedino doživotnom bezglutenskom prehranom. I minimalne količine glutena ostavljaju štetne posljedice stoga celijakičari moraju eliminirati iz prehrane većinu pekarskih proizvoda, piva, slatkiša, kolača, hrenovki i drugih procesiranih vrsta mesa te mnoge druge proizvode. S druge strane, postoje slučajevi intolerancije na gluten, a da se ne radi o celijakiji. Simptomi takve intolerancije su napuhavanje i vjetrovi, proljev, umor, glavobolja i kožni osip. Iako takva intolerancija nije univerzalno priznata kao poremećaj, iskustveno se pokazalo kako se kvaliteta života mnogim osobama značajno poboljša nakon eliminacije glutena iz prehrane. Što kažu istraživanja? Može se reći kako je gluten štetan samo za osobe koje pate od celijakije, a dok ostalima vjerojatno ne škodi. Barem je tako pokazala studija znanstvenika iz Australije iz 2013. godine koja nije uspjela dokazati da je gluten uzročnik simptoma intolerancije kod osoba koje smatraju da im gluten stvara probleme. Tim znanstvenika je zapravo došao do zaključka kako bi uzročnik simptoma mogli biti ugljikohidrati zvani FODMAP (fermentabilni oligo, di i monosaharidi i polioli). Kada je bezglutenska dijeta štetna? Mnogi stručnjaci smatraju kako bezglutenska dijeta može biti i štetna za osobe koje pate od celijakije, a da toga nisu svjesne. Simptomi celijakije mogu biti prikriveni stoga može se dogoditi da osoba misli da se radi o intoleranciji na gluten, a zapravo pati od nedijagnosticirane celijakije. Dok si osobe intolerantne na gluten mogu priuštiti gluten u tragovima, celijakičari nikako ne smiju, stoga će dugoročno gledano gluten u tragovima potiho raditi štetu u crijevima. Danas su na tržištu prisutni mnogi proizvodi s oznakom bez glutena poput slanih grickalica, keksa i slatkiša koji mogu biti jednako kalorični, masni, slani i slatki poput sličnih glutenskih proizvoda, međutim, stvaraju privid da se radi o nutritivno prihvatljivijim proizvodima. Ono što je pozitivno jest da je zajedno s pojavom intolerancije na gluten, svijest o celijakiji uvelike porasla i celijakičarima je sada hrana bez glutena dostupnija. Također, izbacimo li ili smanjimo gluten u prehrani primorani smo uvesti druge namirnice koje zamjenjuju pšenicu, ječam i raž, stoga ćemo se hraniti raznovrsnije što je jedan od osnovnih postulata pravilne prehrane. Razmislimo li malo, primjetit ćemo kako je pšenica jedina hrana koju jedemo svakodnevno više puta dnevno. Konačni savjet osobama koje pate od simptoma intolerancije na gluten glasi da prvo pretragama isključe mogućnost postojanja celijakije, a tek onda prigrle bezglutensku prehranu, pazeći pritom da je uravnotežena. Izvor: vitamini.hr