What the Heck is Gluten Anyway?

What the Heck is Gluten Anyway?

gluten-free
gluten-free

As you might or might not know, the gluten-free trend is very much now a thing. Not only is it a thing, however it is a thing that is here to stay. Increasingly more individuals are deciding to cut gluten from their diets, and they are enjoying the rewards as an outcome. There is however, a lot of unpredictability behind why people cut gluten from their diet plans in the first location, and surrounding what gluten actually is.

We’ve all become aware of gluten, and gluten-free diets, but do we understand the heck gluten actually is? The answer for much of us is no. After reading today’s post nevertheless, all will become clear. Today we’re going to be looking at what gluten really is, where it originates from, and why some people choose not to consume it.

Celiac

Starting as we mean to go on, we’ll start by taking a look at what gluten really is. Gluten is a protein found in particular grains. In truth, gluten is a cumulative term utilized to explain a series of proteins discovered within certain grains. Gluten is accountable for offering particular baked items like bread and bagels, their elastic and elastic texture. All grains originate from plants. In truth, the grains are the reproductive seeds of the plants, so technically, all of these plants come from grains. The seeds consist of three individual parts:

– The endosperm (the interior).
– The bran (the outside shell).
– The bacterium (the core).

Now, the gluten is found within the endosperm, which means it is discovered inside the seed. When we consume wholegrains, this implies that we are taking in all 3 private parts of the seed. When we consume improved grains, this indicates that we are eating the endosperm as the bran and the bacterium have now been gotten rid of. So, fine-tuned grains are primarily where gluten is found. You’ll find gluten in a variety of grains, including wheat, rye, and barley.

Gluten-Free

The science behind gluten totally free grains– Now we’re going to get a bit more technical and take a look at gluten in more detail. Gluten in fact consists of 2 individual proteins. These are glutelin proteins and prolamin proteins. You’ll find these proteins in most grains, although it is wheat, rye, and barley that normally occur when defining gluten.

You can buy gluten-free grains, which still include these glutelin proteins and prolamin proteins, so how come they do not cause gastrointestinal problems? Well, they have special amino acid chains which are different to the gluten-containing grains. As proteins are broken down into amino acids they do not cause the same ill-effects as gluten-containing grains. Basically, the various amino acid chains assist render these grains safe.

Celiac illness and gluten sensitivity– Till fairly-recently, medical professionals thought that all gluten-related problems were connected to Celiac illness. This is an autoimmune condition which causes inflammation inside and outside the intestinal wall when gluten is consumed. Nevertheless, professionals now know that there are a series of other gluten-related issues, which although really comparable to Celiac illness, are really still different and special in some methods. Gluten sensitivity is a prime example as it means we do not synthesize antibodies for our own tissues, nor do we experience the exact same levels of intestinal tract distress. The other symptoms nevertheless, are practically identical.

Top Home

Choosing nutritious foods

Choosing nutritious foods

nutritious foods
nutritious foods

Everyday we have lots of choices about what to eat and drink. Discretionary foods are higher in saturated fat, added salt, added sugar and kilojoules. nutritious foods. The Australian Dietary Guidelines, recommend that we choose widely from the Five Food Groups and limit discretionary foods that are higher in saturated fat, added salt and added sugars.

Discretionary foods have become easier, cheaper and more attractive choices than ever before. Recent surveys of Australian eating patterns tell us that we are choosing discretionary foods and drinks too often and this means we are also getting too many kilojoules and missing out on getting enough nutritious foods from the Five Food Groups.
An image of someone shopping to illustrate content about choosing nutritious foods.
Where are you now?

The first step to ensuring a balanced healthy diet and to control your weight, is to take a look at how you’re going now. Use the tables above to find out how many serves you need from the five food groups for your age and sex.

The ‘Are you eating for health?’ quiz in the Dietary Guidelines Summary book will also give you useful clues about where to direct your efforts for best effect.
Too many discretionary foods and drinks

Swap discretionary snacks for snacks from the five food groups.

Choose desserts based on fruit and low fat milk or yogurts.

Instead of takeaway or instant meals for lunch take leftovers from dinner either the night before or out of the freezer.
How to limit foods and drinks high in saturated fat, added salt, added sugars and alcohol

The Australian Dietary Guidelines recommend that we limit how much saturated fat, added salt, added sugars and alcohol we eat and drink.

Swapping discretionary foods for foods from the Five Food Groups will reduce how much saturated fat, added salt and added sugars you eat and give you more fibre. It will also help you limit your kilojoules and lose weight.

Reading labels to compare products is also a great way to limit saturated fat, added sugars, added salt and kilojoules.

It can also be useful to plan ahead for eating out.

Another strategy to limit discretionary foods and drinks and avoid extra kilojoules when you’re trying to lose weight is to be selective, focus on smaller portion sizes and eat more ‘mindfully’.

Most people have their favourites amongst discretionary foods and drinks. Some people have a sweet tooth and might love chocolate, others prefer savoury. Some people enjoy a glass of good wine more than anything else. This first step to reducing discretionary foods is to be selective, only have the discretionary choices you enjoy most and buy the best quality you can afford.

Think about how small a portion we could have and still enjoy it. We still enjoy a smaller portion. Being able to have small tastes of more discretionary foods, more often can be better than a large serve only very occasionally.

But the key to enjoying smaller portions is to eat ‘mindfully’. This means removing other distractions or waiting until they go away, focussing on just eating and using all your senses to enjoy the food. Eat slowly, thinking about how a food looks, smells, tastes and feels in our mouth.

Discretionary foods are higher in saturated fat, added salt, added sugar and kilojoules. The Australian Dietary Guidelines, recommend that we choose widely from the Five Food Groups and limit discretionary foods that are higher in saturated fat, added salt and added sugars.

Most people have their favourites amongst discretionary foods and drinks. Being able to have small tastes of more discretionary foods, more often can be better than a large serve only very occasionally.

Eat slowly, thinking about how a food looks, smells, tastes and feels in our mouth.

TOP

HOME

Other resources: BBCBest health magazine