The great gluten debate: Should you ditch it or not?

Gluten is a much-debated protein. Here is all you need to know about the merits and demerits of this essential component of wheat. Read on to decide whether or not you should include it in your meals.

Gluten is a protein found in wheat, rye, barley, and other grains, is known as the main culprit behind celiac disease. In this condition, consumption of this protein triggers an immune response in your small intestine, damaging the lining of this organ over time. There is an array of research associating gluten with various other diseases and conditions. Adding to this, a new study published in the journal, The BMJ today, has revealed that increased gluten intake by mothers during pregnancy is linked to an increased risk of their child developing type 1 diabetes. With these studies linking gluten with a plethora of diseases, various weight-loss benefits of gluten-free diet touted by celebrities, and new aisles in fancy departmental stores tempting us towards gluten-free foods, it is but natural for us to write off gluten altogether. But hold your horses before ditching gluten altogether. We take you through the 'good' and 'bad' of this protein to help you make an informed choice.

The 'good' of gluten

An essential component of health-friendly wheat and other grains, gluten acts as a probiotic, feeding the good bacteria in the body. Moreover, being a protein itself, gluten can be a building block for you. Additionally, gluten-rich foods are high in essential nutrients like fibre and iron. If you go gluten-free, your fibre intake will take a dip leading to gastrointestinal conditions like irritable bowel syndrome, inflammation in the gut, stomach cramping, etc. So, if you are sensitive to gluten, go for gluten-free fibre sources including vegetables, beans, legumes, and brown rice. Your iron intake will also go down if you exclude wheat and other sources of this protein from your meals. 100g of wheat contains 3 to 4 mg of iron. So cutting back on this grain may put you at a greater risk for anaemia.

The 'bad' of gluten

"No human body really digests gluten completely. There is always some remnant which is not digested. In some, it causes allergies, and in others it can lead to severe damage of the intestine or other parts of the body, says Ishi Khosla, clinical nutritionist at the Centre For Dietary Counseling, Delhi. Gluten has always been linked with the following diseases apart from celiac disease.

• Autism: According to Khosla, People who are gluten-sensitive, develop inflammation in their gut flora leading to a leakage. This allows the passage of poisons that cause systemic inflammation in some parts of the brain cutting off their oxygen supply. This is the reason behind the autistic traits of gluten-sensitive According to a study published in the PLOS One journal, autistic children are more sensitive to gluten. During the research, it was found that the levels of IgG gliadin antibody (a class of protein found in gluten) was higher in children with autism than their siblings or unrelated healthy participants.
• Depression: Most of the neurotransmitters like dopamine and serotine are secreted more in our gut than brain. So, once your gut gets inflamed due to gluten sensitivity, the hormones get compromised. This imbalance of hormones in the body leads to depression, says Khosla. Various studies have shown link between celiac disease and depression because the former causes changes in the brain due to intestinal damage which hinders the absorption of nutrients significant for brain functioning. In fact, anxiety, attention-deficit hyperactivity disorder, and schizophrenia have been blamed on celiac disease by various studies. The possible link could be this: People with celiac disease generally lack vitamin B6 and folic acid that play a role in regulating your brain's neurotransmitters which affect your mood. Also, those who are sensitive to gluten but not have celiac disease are prone to develop depression. Though scientists could not find the reason behind it, they just suspect that malnutrition resulting from malabsorption of nutrients play a major role in it.
• Type 1 diabetes: A study conducted at the American Diabetes Association (ADA) has suggested the possibility of a genetic link between celiac disease and type 1 diabetes. This is because there are certain biomarkers in your blood that increases your probability of suffering from celiac disease. The same biomarkers can also increase your risk of developing type 1 diabetes. Moreover, gluten is mainly found in grain-based foods which are rich in carbohydrate. And, carbohydrate is responsible for increased blood sugar levels.

The inference:

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Though gluten intake has been linked to the risks of developing various serious diseases and conditions, whether to ditch it or not should be decided by your doctor. If you are gluten sensitive, let your doctor tell you what to have and what not to. In case you want to go gluten-free even if you are not suffering from gluten allergy or sensitivity, then consult a nutritionist to ensure that you don't suffer from the deficiency of nutrients contained in gluten-rich foods. She can suggest you the ideal alternative sources of those nutrients.