Written by: Amanda Golebiewski
Wheat has been a staple in the human diet since mankind began farming in approximately 12,000 BC. Eventually, humans began milling wheat into flour and with that breads, rolls, and other baked goods were born. Wheat is intertwined with our history, cultures, and tradition. Whether it be breaking bread during dinner or a religious ceremony, wheat has been and remains an essential food across the globe. Recently, breads and other baked goods made with non-traditional flour have grown in popularity. Gluten-free items have sprung up on restaurant menus and in supermarket aisles. This may lead you to wonder, “Why is this happening now?” Are gluten-free products better than traditional bread products? Why are more people avoiding gluten?
What is Celiac’s?
Celiac’s disease was originally diagnosed using the process of elimination in the 20th century. Now, it only requires a blood test for the presence of transglutaminase and a subsequent intestinal biopsy. Celiac’s disease is slightly more common in men than women. It has been found from as little to 0.33% of a population to upwards of 2.5% of a population. Scientists estimate that 80% of cases remain undiagnosed for a variety of reasons: milder symptoms, asymptomatic, or unfamiliarity of Celiac’s disease.
Celiac’s disease is only one of three gluten/wheat-related disorders. It is an autoimmune disease that is triggered with the presence of gluten. In some cases, the amount of gluten found in one small crouton is enough to cause gastrointestinal stress! Intestinal inflammation, diarrhea, or vomiting are some symptoms that can occur after consuming gluten with Celiac’s. Another reason to be gluten-free is if you have a wheat allergy. A wheat allergy differs from Celiac’s disease for a variety of reasons with the main being there is no intestinal inflammation after gluten consumption. A person suffering from a wheat allergy has an immunoglobulin E reaction to gliadin. It can cause itching, swelling, skin rashes, or anaphylactic shock. It is only found in 0.4% of the world’s population and is most common with children. Luckily, children typically grow out of it. The third type of gluten/wheat-related disorder is non-Celiac gluten sensitivity. It is the rarest of the three with more research needed.
Traditional Flour vs. Gluten-Free Flour
The three most typical gluten-containing flours are wheat, barley, and rye. We’re going to focus on wheat because it is the most understood and familiar. About 85-90% of the protein found in wheat kernels are gluten. Gluten is comprised of hundreds of proteins with the two primary proteins being gliadin and glutenin. Different wheats have different ratios of gliadin and glutenin. Gluten is what gives them their characteristic texture. Gliadin gives the dough its viscosity and extensibility while glutenin contributes to the dough’s strength and elasticity
Gluten-free flours vary from plant to plant; some can absorb more water than traditional flour while others require more leavening to get the same level of rise. All flours are made by drying the plant material and grinding into a fine powder. Particle size depends on the plant itself. These are the some of the most popular gluten-free flours: almond, coconut, rice, and chickpea. As a whole, gluten-free flours are not used one for one. Most require some sort of flour combination and addition of gums such as guar or xanthan to produce a comparable texture. Almond flour is made by removing the dark brown skin and grinding the blanched almonds into a fine powder. It can be substituted for traditional flour 1:1 but it will require an extra egg. Its commonly used for breadcrumbs – if used in breads it will make a thicker product. Coconut flour is dried coconut meat that is ground into a fine powder. It absorbs more moisture than traditional flour and has a mild coconut flavor. However, it can make comparable baked goods. Rice flour needs to be used in combination with another gluten-free flour such as potato. Chickpea flour is made using dried chickpeas or garbanzo beans. It is used mostly in Middle Eastern or Indian cuisines in foods such as falafel and hummus. Overall, the best gluten-free products require a blend of gluten-free flours. It all depends on the use.
Health Benefits
Gluten-free products can be misleading to the average consumer. A lot of consumers give gluten-free products a “health halo”. In other words, people believe that because it doesn’t have gluten it must be better for you than traditional gluten-containing products. In reality, this is not the case. A lot of the gluten-free flours are more calorie-dense and none are fortified like wheat flour. If you switch to gluten-free products, you may develop B vitamin deficiencies. It is estimated that 3 million Americans suffer from Celiac’s disease but much more switch to gluten-free diets because they believe it is healthier for them. It is said that it can help you lose weight, reduce inflammation, and boost your energy levels and your mood. Gliadin has a high amount of proline and glutamine which may lead to inflammation, spur an immune response, or cause epithelial tissue damage. Nevertheless, there is not enough evidence to substantiate any of these claims. It may help you feel better but it is highly recommended you speak with your primary care physician and a dietician before making any drastic changes.
Final Thoughts
All in all, gluten-free flours are very helpful for those with Celiac’s disease or some sort of wheat allergy. It can give them a comparable taste of what they cannot have. Overall, gluten is the largest contributor to baked goods’ distinctive texture. Gluten-free flours do not have similar proteins so they usually need to be used as a blend accordingly. They have different nutritional profiles and can produce different textures. Which one you use all depends on what you want to make. If you think you have Celiac’s disease or a wheat allergy, you should speak with your doctor before making any choices. Becoming gluten-free may not necessarily be better for you but expanding your diet is never a bad thing!
Resources
- https://wyldsson.com/coeliac-disease-discovered/
- https://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916
- https://onlinelibrary.wiley.com/doi/full/10.1111/jgh.13703
- https://www.healthline.com/nutrition/gluten-free-flours#section1
- https://www.webmd.com/digestive-disorders/celiac-disease/features/gluten-free-flours#1