Gluten is at the heart of media debates at a time when so-called “civilization” diseases are constantly on the rise. This protein, which is found mainly in wheat flour, is the cause of intolerances, especially at the digestive level. We also note that more and more people have decided to reduce or even eliminate gluten from their diet.
Is it really necessary to avoid gluten in your diet? What are the benefits of following a gluten-free diet? And what are gluten-free foods?
What is gluten?
Gluten comes from the Latin gluten which means “glue”: this name is linked to the fact that when we extract the starch from cereals that contain gluten, we obtain a viscous and elastic mass.
dr schar gluten free products is a group of proteins, present at 80% in cereals. It is itself composed of two subgroups of proteins: gluten INS, which are insoluble in alcohol, and proclaims, which are soluble in alcohol. These polyamines are toxic molecules for the body and there are different kinds for each cereal: gliadins for wheat, sealing for rye, horde INS for barley and evening for oats.
Gluten is formed when flour is mixed with water, playing a binding, texturizing and stabilizing role, so popular in our modern kitchen.
What is gluten used for?
Gluten is therefore the protein that gives dough its elasticity, cohesion and allows it to rise.
Indeed, during the kneading of the dough, a network of gluten is formed and its properties give it the ability to bind water to hydrate the flours and give the dough a less sticky texture. This gluten network also has the ability to retain gas, allowing the bread to take on more volume and form an elastic and therefore less fragile crust. Finally, gluten makes it possible to obtain a crumb that is both airy and soft.
Gluten therefore meets all the criteria for obtaining good leavened bread, but it is also found in many products, such as meats, cold meats or prepared dishes, to bind, thicken and give texture to industrial preparations.
This is why wheat flour is used so much in cooking: not only is it inexpensive, but it gives culinary preparations a perfect consistency.
Cereals, flours and starches
Cereals and their derivatives (starch, flour, starch, cream, semolina or flakes) without gluten are: corn, rice, soya, buckwheat, cassava, quinoa, millet, potato starch, corn starch.
Grain products to avoid are all products made from wheat, barley, oats, and rye: breads, pasta, pastries, biscuits, pizzas, quiches, pie crusts, breadcrumbs, etc.
Legumes
Gluten-free legumes are: lentils, chickpeas, dried beans, kidney beans, beans, etc. Chestnuts and their derivatives (flour, cream, flakes, etc.) are also gluten-free.
Seeds and oilseeds
The seeds and oilseeds are all gluten-free but they must be eaten plain, not dry-roasted, salted or spiced: walnuts, hazelnuts, almonds, pistachios, sesame, flax, etc.
Meats and poultry
All natural meats and poultry are gluten-free, eaten fresh or frozen. “Pure beef” minced steaks and plain offal are also gluten-free.
Cooked meats
Gluten-free cold cuts are: white ham, raw ham, bacon, salted breast, smoked or not, plain sausage meat.
Cold cuts to avoid are pâté and breaded cold cuts.
The fish
Gluten-free fish are natural fish, whether fresh, salted, smoked or frozen. Fish canned in nature and in oil, seafood, crustaceans and mollusks are also gluten-free.
Is the gluten-free diet safe?
Gluten is not an essential protein for health.
When a gluten-free diet is started, the consumption of starchy foods is often greatly reduced, which is not necessarily ideal. Starchy foods contain complex carbohydrates, fiber and B vitamins. Starches should therefore not be totally banned and it is important to ensure an adequate intake of complex carbohydrates, fiber and B vitamins in parallel.
Starches can be replaced by starches that do not contain gluten for the supply of complex carbohydrates. Fiber can be provided by fruits, vegetables, legumes, fruits and oilseeds. Group B vitamins can be provided by gluten-free cereals, legumes, poultry, fish, eggs, green leafy vegetables...
Thus, it is therefore advisable to vary and diversify your diet by choosing products of good nutritional quality from organic and/or sustainable agriculture. Buy now!
