The Good, The Bad and The Gluten

I've been trying to cut gluten out of my diet. I haven't been very successful with this, but I am getting better. It is definitely a gradual process. If only it didn't taste so good. I decided to look up some facts on gluten to encourage me in my quest for clean eating. Here are some things I have found:

 Gluten comes from the Latin word glue, and it is these adhesive properties that allow for bread and cakes to hold together. It is also those same properties that cause gluten to interfere with the breakdown and absorption of nutrients. Not just from the bread products we are eating with our meal, but from the whole meal.

 Wheat, even whole wheat products contain starches that spike blood sugar rapidly, and can promote diabetes as well as causing people to age faster. Gluten proteins are extremely hard to digest, and because of this the immune system triggers an attack on the small intestine. There is a long list of symptoms associated with this sensitivity and you would be surprised at some of the things on this list:

- the obvious bloating, pain, gas, constipation, or diarrhea
- aching joints
- eczema
- headaches
- fatigue
- infertility, irregular menstrual cycle, and miscarriage
- cramps, tingling and numbness
- skin rash
- depression
- reflux
- endometriosis
- weight problems

I bet the majority of people experience at least some of these problems. It is hard to eliminate gluten completely as it is in so many of our foods, including soy sauce and salad dressing and beer.

 I think we can assume that there were always these sensitivities to wheat. Our modern wheat has been genetically engineered and is not the same wheat used by people hundreds of years ago, and is a implication as a major cause in obesity. Not a huge surprise there.

 Our wheat today has more proteins that cause celiac-associated problems for people, even those who don't have celiac disease. I read that up to 40% of the population has genes that pre-dispose them to gluten sensitivity. This is my whole family I am sure.

 Another very interesting thing about wheat is that it breaks down into polypeptides that can cross the blood brain barrier and act like opiates in the brain, causing some people to have a wheat addiction. Crazy, I know but it makes sense. Even in normal people, wheat promotes an increase in gut permeability. Don't know exactly what that means, but it is bad.

 Here's something else that may make a lot of sense to people, especially those who have issues with milk sensitivity. Also common in my family. There is a possible reactivity between gluten and proteins in milk. Meaning that many gluten sensitive people would also be better off avoiding dairy. This is true in my case and my Lilli's.

 Gluten is in more then just wheat. It's in barley, rye, spelt, msg, maltodextrin, beer, hydrolyzed vegetable protein and a slew of other grains. I have read that it is a mistake to dive into the gluten free products that we find on the grocery store shelves. most contain tapioca, corn, white rice and potato starch. All of these things also spike blood sugar and contribute to obesity.

So you are thinking, what can I eat then. Eat less carbs, and use sweet potatoes, beets, carrots, turnips, quinoa, beans, and brown rice. There is also millet, amaranth, buckwheat and other grains I have never heard of.

 I don't think a person needs to be completely strict with this unless they have celiac disease, but if you want to make some small, simple changes in your diet, cut back gradually and cut out the major culprits. Stop eating bread, and pasta. Chris and I have cut wheat flour out of our diets vastly. We do eat pasta once a month maybe, and on occasion eat homemade bread, but we always feel bloated and awful after. If you were to see me after a big bowl of pasta you would think I was five months pregnant. It is amazing how much better and less gassy you will feel if you cut wheat out even for just one week. There are many different types of quinoa you can eat, and I use the same recipes with quinoa  I would for pasta and rice, even lasagna. There is a great variety of brown rice out there as well. I get an awesome wild rice mix from Costco, although it does contain barley so isn't completely gluten free.

 I have a couple recipes I have adapted to make gluten free, and they are really good and used a lot in our home. The first is for a thin crust pizza:

1.5 cups warm water, divided
1 tbls active dry yeast, although i'm not sure how necessary this is in a gluten free version
1 tsp maple syrup
2 cups oat flour. I buy my own oats and grind them in a coffee grinder. Not quick oats
1 cup buckwheat flour. I also grind my own but you can get at a health food store.
3/4 tsp of coarse salt
2tsp olive oil

1. put 1/2 cup of warm water in a glass measuring cup, add yeast and maple syrup; sit until foamy
2. Mix flours and salt until combined. Pour in yeast mixture, rest of water and oil, and mix well
3. transfer dough to floured surface and let rise for 20 minutes. It will be more sticky then regular dough which has gluten to make it elastic.
4. divide in half and flatten out onto lightly floured pans. Should make two pizza crusts. i have to admit I've used a couple tbls of rye flour to help it stck together. It is definitely more of a challenge stretching it out then regular bread dough, but be patient, it will work.

Now you can add the toppings of your choice and bake at 450 for 20 minutes or less. maybe start with a lower oven temp first, and keep your eye on it. Since we're already being healthy might as well go easy on the cheese and not undo all your hard work.

I have to go to my Tabata class now so I will save the other recipe for later.