poojakaushal Lately I have been using millet flour in my cooking a lot more often. Every time I would knead the dough — jowar, bajra, ragi — I would find a very noticeable difference from wheat. The millet flour would not stick to my fingers and palm as the wheat flour. Soon realised that this was for the simple reason that wheat contains gluten which the millets lack. Millets are gluten-free and this fact leaves these poor things incapable of sticking on to my hands.
The word gluten comes from Latin which literally means ‘sticky substance.’ So true to its name, it sticks. The more you kneed it the stronger the bond becomes. Anyway, so wheat has gluten and its sticks. Millets don’t have gluten and they do not stick.
This made me think. Yes, I think sometimes. If this sticks to my hands, does this gluten also stick to my digestive tract? The question is worth a thought, and this further led me to consider eliminating gluten from my diet. If it is so sticky, surely must not be healthy for my gut. However, a little bit of digging is always called for. I am no expert and know nothing about how good or bad gluten is. I don’t even know for sure that gluten sticks to my digestive tract. Might just be a figment of my imagination.
So, I hopped on the internet wagon and started visiting places, more precisely websites. Preliminary searches would say it is a form of protein and this is substance that gives bread and baked goods their elastic property. This elastic property was the only good thing about it that kept coming up, link after link.
It took some more reading and hunting to understand and make a decision. I won’t say I am now an expert or know everything about gluten, but what I do understand is that elimination is not the answer.
Gluten, as I found out, comes primarily from wheat in our diet. While gluten in itself is neither good nor bad, whole wheat has a string of benefits that are not worth giving up. So, moderation is the path to take. Include whole wheat along with millets and other grains like rice, oats, quinoa etc. and enjoy a healthy and balanced meal, all day, every day.
My question and answer session with myself is given here:
About gluten
What is gluten?
A form of protein found in certain grains. In fact, is a mixture of proteins, lipids and carbohydrate and is formed when the flour is mixed with water. The more you knead, the stronger the bond. Must have seen bakers emphasise kneading when making bread.
It is the ingredient that gives foods the elastic and sticky property, making it a significant ingredient in baked goods.
Where do we find it?
In nature it is found in wheat, rye and barley. As food products, it is found in everything made from these grains and in processed foods like sauces, jams, mixes, batters.
Gluten is also an emulsifier and flavour carrier giving it the route to enter into ready meals and packaged foods.
Do I need it?
Not gluten. You need whole wheat which has its own set of qualities and that make it an essential part of our diet.
Is it good for me?
It’s not good, but it’s not bad either, for most people. It is bad for those who suffer from celiac disease, when it triggers a severe immune response. To know more about celiac disease, check the article on Celiac Disease. In a less severe case, some people experience gluten and wheat intolerance.
Does it have any drawbacks?
No benefits, no drawbacks.
How much is okay for me?
Too much of anything is bad. Same goes for gluten. Gluten is not easily digestible. Consumed as part of a normal diet, it does not cause any issues. Too much of it, which could mean overeating could cause bloating and gas.
Should I avoid it?
No reason to avoid it if there are no medical reasons to do so. Those with celiac disease, gluten and wheat intolerance should strictly avoid it.
If gluten is not good, why have gluten?
Gluten is found in wheat and whole wheat contains essential nutrients and fibre. Avoiding gluten would mean avoiding wheat. If there is no underlying medical condition, then it would be a good idea to include wheat in the diet.
Can gluten-free diet help with weight loss?
There are no conclusive studies to support this claim. It has become a fad and celebrities and influencers are endorsing this thought but scientifically it is not proven.
Can millets replace wheat?
Millets are a good source of many nutrients. Different grains of millets have different benefits. Including millets, with wheat, in the daily diet can help get all essential nutrients.
Are millets better than wheat?
There is no competition between the two categories. Each type of millet has it benefits and so does wheat.
A snapshot of which grain ranks high in which nutrient is given here:
To view the complete table, visit Organic Mandya.
Wheat in itself, when consumed as whole wheat (grain or flour) carries a host of benefits. It is a complex carbohydrate and provides energy, contains proteins and is an important source of minerals. Read more about the Health Benefits of Wheat.
What about oats, quinoa, and rice?
These are all gluten free by themselves and serve as wholesome, filling options. However, when they are part of a packed, ready-to-eat option, they could contain gluten. Again, not an issue if one does not have any gluten intolerance.
What is a gluten-free diet?
Just another fad diet. Anything new endorsed by celebrities, promoted by companies and popularized by influencers catches attention. One ingredient is demonized, in this case wheat, and people tend to latch on to the fact that this is the root cause of weight gain and other health problems.
Looked closely, many gluten-free products lack essential nutrients, have less fibre and increased amounts of sugar and fat.
However, if cooking from scratch with whole grains, these unhealthy options can be avoided. However, it is better to include whole wheat, and its gluten, in daily food to get the benefits.
So, what should it be, gluten or no gluten?
Rephrased, this would read as ‘wheat or no wheat’. The wise approach would be to include all grains in the diet — millets, wheat and forms of wheat (semolina, bulgar wheat, puffed wheat), rice, quinoa, oats, etc.
To be noted here, all-purpose flour or maida, is a form of wheat but it is highly processed and contains no nutritional value. Better to avoid it in the daily diet.
Bottomline: Include all grains and get the benefits of all.
Reference:
- Healthline – 8 Gluten-Free Grains That Are Super Healthy
- Healthline – What Exactly Is Gluten? Here’s Everything You Need to Know
- John Hopkins Medicine
- SABRİ ÜLKER FOUNDATION
- Organic Mandya
- Harvard Health Publishing School – Ditch the gluten, improve your health?
- Harvard Health Publishing School – Celiac disease
- Dr. Schär Institute
