Gluten & Gluten-Free

Gluten is a substance present in cereal grains, especially wheat, that is responsible for the elastic texture of dough. A
mixture of two proteins, it causes illness in people with Celiac disease.

Gluten refers to the proteins found in wheat endosperm (a type of tissue produced in seeds that's ground to make flour).
Gluten both nourishes plant embryos during germination and later affects the elasticity of dough, which in turn affects
the chewiness of baked wheat products.

Gluten is actually composed of two different proteins: gliadin (a prolamin protein) and glutenin (a glutelin protein).
Though "true gluten" is sometimes defined as being specific to wheat, gluten is often said to be part of other cereal
grains — including rye, barley and various crossbreeds — because these grains also contain protein composites made
from prolamins and glutelins.

Why is gluten bad? Gluten isn't necessarily bad, but some people are gluten-intolerant, meaning their bodies produce
an abnormal immune response when it breaks down gluten from wheat and related grains during digestion. The most
well-known form of gluten intolerance is celiac disease, which affects one in every 141 people in the United States,
according to the National Institutes of Health. When someone with celiac disease consumes gluten, it triggers an
immune response that damages their intestines, preventing them from absorbing vital nutrients.

In cases of gluten intolerance, doctors typically recommend a gluten-free diet. Patients must avoid eating any foods and
ingredients that contains gluten, including bread, beer, french fries, pasta, salad dressing, soy sauce and even some
soups (unless otherwise marked as "gluten-free").

What Foods Have Gluten?

Gluten is found in wheat, rye, barley and any foods made with these grains.
Avoiding wheat can be especially hard because this means you should avoid all wheat-based flours and ingredients.
These include but are not limited to: White Flour, Whole Wheat Flour, Durum Wheat, Graham Flour, Triticale, Kamut,
Semolina, Spelt, Wheat Germ, Wheat Bran

Common foods that are usually made with wheat include: Pasta, Couscous, Bread, Flour Tortillas, Cookies, Cakes,
Muffins, Pastries, Cereal, Crackers, Beer, Oats (see the section on oats below), Gravy, Dressings, Sauces
This may seem like a long list, but there are still plenty of gluten-free foods out there! Choose from many fresh, healthy
foods like fruits, vegetables, beans, dairy, nuts and gluten-free grains like quinoa or rice. There are also gluten-free
versions of many of the foods above available in most grocery stores. You just have to look for them!

Gluten – Free foods:

Healthy fat: extra virgin olive oil, sesame oil, coconut oil, grass-fed tallow and organic or pasture-fed butter, ghee,
almond milk, avocados, coconuts, olives, nuts and nut butters, cheese (except for blue cheeses), and seeds (flaxseed,
sunflower seeds, pumpkin seeds, sesame seeds, chia seeds).

Protein: whole eggs; wild fish (salmon, black cod, mahi mahi, grouper,herring, trout, sardines); shellfish and molluscs
(shrimp, crab, lobster, mussels, clams, oysters); grass-fed meat, fowl, poultry, and pork (beef, lamb, liver, bison,
chicken, turkey, duck, ostrich, veal); wild game.
Vegetables: leafy greens and lettuces, collards, spinach, broccoli, kale, chard, cabbage, onions, mushrooms,
cauliflower, Brussels sprouts, sauerkraut, artichoke, alfalfa sprouts, green beans, celery, bok choy, radishes, watercress,
turnip, asparagus, garlic, leek, fennel, shallots, scallions, ginger, jicama, parsley, water chestnuts.
Low-sugar Fruit: avocado, bell peppers, cucumber, tomato, zucchini, squash, pumpkin, eggplant, lemons, limes.

Herbs, Seasonings, and Condiments: You can go wild here as long as you watch labels. Kiss ketchup and chutney
goodbye but enjoy mustard, horseradish, tapenade, and salsa if they are free of gluten, wheat, soy, and sugar. There are
virtually no restrictions on herbs and seasonings; be mindful of packaged products, however, that were made at plants
that process wheat and soy. The following can be used in moderation (“moderation” means eating small amounts of
these ingredients once a day or, ideally, just a couple times weekly):

Non-gluten grains: amaranth, buckwheat, rice (brown, white, wild), millet, quinoa, sorghum, teff. (A note about oats:
although oats do not naturally contain gluten, they are frequently contaminated with gluten because they are processed
at mills that also handle wheat; avoid them unless they come with a guarantee that they are gluten-free.) When non-
gluten grains are processed for human consumption (e.g., milling whole oats and preparing rice for packaging), their
physical structure changes, and this increases the risk of an inflammatory reaction. For this reason, we limit these foods.

Whole sweet fruit: berries are best; be extra cautious of sugary fruits such as apricots, mangos, melons, papaya, prunes,
and pineapple.

Cow’s milk and cream: use sparingly in recipes, coffee, and tea.

Cottage cheese, yogurt, and kefir: use sparingly in recipes or as a topping.

Sweeteners: natural stevia and chocolate (choose dark chocolate that’s at least 70 percent or more cocoa).

Wine: one glass a day if you so choose, preferably red.

Questions:

1.) What is Gluten?

2.) Why is Gluten bad or why does do cause bad health?
3.) Which types of food contain gluten?
4.) What types of food are gluten-free?
5.) Which fruits are best?

Glossary:

Elastic texture of dough: Textura eléástica de masa

Chewiness: Densidade e textura da comida
Crossbreeds: Raça cruzada
Gluten-intolerant: Intolerança de Gluten
Celiac Disease: Doença que habilita uma resposta imunológica danificando os intestinos, proibindo a asorbção de
nutrientes