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Gluten-free: mistake, good idea or real necessity?

Le gluten - CLEAN EATING - WE ARE CLEAN

Gluten is the subject of much discussion!

The question is: is excluding gluten beneficial or not? For people who really have a proven allergy to gluten, the answer is yes. But for others, is it a fad or a clean and smart diet ? The answers from a dietician expert.

People with gluten allergies are called celiacs.

Gluten intolerant, they suffer from a chronic and autoimmune intestinal disease . For them, only a gluten-free diet is therapeutic. For others, it is more of a fashion issue that also arouses a lot of curiosity among foodies and other hype chefs . When it is useful, it is just great. When it is not, we can wonder if it is really legitimate. To see clearly, the point with Sarah Marin-Maire, dietician and co-founder of the site Make Me Healthy .

Why Sarah?

Make me Healthy - CLEAN EATING - WE ARE CLEAN

Sarah Marin-Maire, a dietician, created Make Me Healthy in 2016 with a friend, Colette, to offer ethical food rebalancing as they would have liked to find them in the jungle of healthy nutrition. With a real goal: to dust off the dietician profession. Success is there! Make Me Healthy is a team of qualified dieticians who offer consultations by phone and via their application (Apple Store and Google Play). Foodies from all walks of life, rejoice, because the experts offer more than 650 recipes on the app!

Is gluten-free a health and nutrition topic that concerns you?

Everything related to nutrition interests me and the subject of "gluten-free" is particularly close to my heart. As a dietician, our role is to support consumers. And I use the term "consumers" deliberately because gluten-free products have developed enormously in recent years, leading to a drop in their cost. It is possible to find them in organic stores, in specialist stores and also in supermarkets, at more affordable prices than ten years ago. This is a positive point! However, they were originally created for people suffering from celiac disease and today they are marketed to everyone! The communication around these products unfortunately makes people believe that even if you do not suffer from any pathology, it is better to avoid gluten for your health. Consumers therefore need to be guided, advised and supported in this area.

And so we find ourselves tempted to exclude gluten even though we don't need it?

Yes, this leads to dietary restrictions for no reason. Especially since consumers are increasingly asking questions about their diet and want answers. Unless there is a pathological case, it is better to avoid industrial and processed products rather than running away from gluten!

In your opinion, who is gluten-free for and why?

Almond flour - CLEAN EATING - WE ARE CLEAN

A gluten-free diet is intended for people suffering from gluten intolerance. This is a pathology that must be diagnosed by a doctor. Celiac disease is a real pathology that causes pain, complications, and above all, lifelong treatment. This chronic autoimmune inflammatory disease is caused by a food antigen (gluten gliadin), from which patients suffer for life and which therefore requires lifelong treatment/diet. The disease manifests itself by atrophy of the villi of the intestinal wall which leads to hyperpermeability of the wall and causes digestive malabsorption. The symptoms of celiac disease appear as soon as even minimal ingestion of gluten occurs: diarrhea, fatigue, weight loss (break in the weight curve and rickets in children), anemia, coagulation disorder (vitamin K deficiency). Added to this list of symptoms is that of the complications of the disease: osteopenia, osteomalacia, osteoporosis, deficiencies, malnutrition, small intestinal lymphoma, growth retardation, etc. People who suffer from celiac disease do not choose a gluten-free diet for "comfort". The latter is essential and these patients cannot, under any circumstances, allow themselves to deviate.

So there is a big difference between people who are coeliac and those who choose gluten-free for comfort? What advice do you give to both?

Yes, and our role is to support, advise and reassure patients who suffer from celiac disease. When the diagnosis is made, they find themselves helpless because they lose all their bearings in their eating routine. We must offer them an adapted diet, tell them which foods to avoid completely, which ones are recommended and adapt their diet until we find the one that suits them best.

For patients who choose a gluten-free diet for comfort, even if we respect their choice, we remind them that this diet corresponds to a real pathology and that eliminating gluten entails many restrictions, since gluten is everywhere. This diet also impacts social life: going out to restaurants, dinners with family, friends, etc. We see many patients who follow a gluten-free diet, not for comfort, but simply because it is a current topic. Since this gluten-free diet is recommended everywhere, at the slightest harm, people think they are doing the right thing by adopting it.

Some people need relief after your diagnosis?

Yes! Imagine the relief when a dietitian assures them that they can eat bread again, without risking their health!

Is there a solution to find a middle ground? A balance?

Following a gluten-free diet alternately (for example weekdays/weekends) is not really of interest. The body does not understand why it is deprived of it all of a sudden and over a certain period, while over another period, it intensively absorbs baguettes, pizza, cakes, pancakes, etc. Finally, we must explain that the problem is not gluten per se (when it comes to comfort) but the new gluten! Gluten is a protein mass composed of two groups, prolamins and glutenins. Prolamine is the toxic component for people suffering from celiac disease. It is found in wheat, barley, oats, rye and triticale (a cross between wheat and rye). Oats are sometimes tolerated by some people who are gluten intolerant, but tests must be carried out to be sure. The gluten that poses a problem and must be avoided is that of cereals developed by Man in recent years, via genetic manipulation. Agronomists have created "more efficient" cereals, with an optimized yield and production cost to facilitate their industrial use. Indeed, gluten is a binder that facilitates the manufacture of cereal-based products. Hence the selection of cereals very rich in gluten which have seen their structure profoundly modified. And it is these modifications that must be pointed out and avoided.

So how do you eat good gluten?

The ideal is to opt for ancient (or unprocessed) and whole grains such as einkorn, kamut, spelt, amaranth, millet, quinoa, rye, bulgur, from organic farming . Also consider their version in the form of flour for pancakes, cakes, waffles, pancakes, pie crusts, breads. This way, you avoid excess gluten in modified grains. Although these varieties have a lower yield, they have many advantages: tastier, agriculture without fertilizers or weeding, a rich nutritional density and a low quantity of gluten. If ancient varieties have a gluten described as weak or not very elastic, modern cereal varieties have a gluten that is strong or very elastic (more "practical" to work with). And it is precisely this characteristic
which causes gluten sensitivity or discomfort. Hence the role of a dietitian to help you ensure that your diet is balanced and allows your body to benefit from all the nutrients and energy it needs to be healthy.

Are there people for whom “gluten-free” is not recommended or at least useless?

Foods labeled "gluten-free" are useless for people who do not suffer from an intolerance. Sometimes even not recommended because when you suffer from celiac disease, it is better to eat cereals that are naturally gluten-free, rather than buying "gluten-free" products. Quite simply because gluten (which serves, among other things, as a binder) is replaced in these products by processed fats, other ingredients and additives that are not recommended for your health ! So indeed it may not be recommended for people who do not suffer from any pathology and consume almost exclusively this type of ultra-processed "gluten-free" products (breads, pasta, cakes, etc.). We also advise against these products for people who are gluten intolerant, but the latter are often much better informed, through their therapeutic monitoring, than an average consumer.

Is it easy to eat gluten-free?

At home, yes of course! It just requires knowing which cereals are naturally gluten-free. It's a little trickier at a restaurant or when you're a guest. So, in terms of cereals, you can eat whole rice, red rice, black rice, corn, buckwheat, cassava, amaranth, tapioca, millet, quinoa, sorghum, sweet potato, potato, yam and their version in the form of flours (breads, cakes, pasta, pie crusts, pancakes, crepes, etc.) or semolina and flakes. There is also the large family of legumes: chickpeas, red beans, white beans, split peas, coral lentils, blond lentils, etc. As with everyone else, the ideal is to select raw products, from organic farming, seasonal and local , which you will cook at home.

Do you have any easy gluten-free tips and recipes?

SABOT, the magic word! Just think of a unicorn and you will know which cereals contain gluten. Rye, Oats, Wheat, Barley, Triticale (cross between wheat and rye).

Find Sarah's recipes on MakeMeHeathy.com

We fell for the quinoa pizza, the green vegetable curry, the leek fondue with coconut milk and butternut squash, and for dessert, the no-bake hazelnut brownie or even the banana bread.

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