the “g” word
I am ready for the next stage of nutrition evolution. People who have interacted with me for any length of time know what the “g” word is. I’ve been waiting to unveil it here in my blog while I redo this website. I cannot hold back any longer, the time has come for me to talk about GLUTEN! What is gluten and why does it have me so concerned?
Gluten is the protein found in wheat, barley, rye, spelt, semolina, Kamut, Farina, faro, and couscous. People have been eating gluten for thousands of years, so why is it suddenly an issue? It used to be that people throughout the world ate species of grains native to their region, and at that time there were many varieties of wheat all over the planet. In the last 100 years humans began altering the food supply through farming practices that led to the use of monocropping (planting the same crop in an area over and over) and an intentional increase of the gluten content of wheat through hybridization. These practices now affect the majority of wheat available since it is a massively subsidized crop. Partly due to wheat subsidies gluten is now used is used as a filler, flavoring, and emulsifier in most processed foods.
So even if someone does not eat very much bread, they may still be eating gluten in their soy sauce, packaged soup mixes, salad dressings, yogurt, lunchmeats, meat substitutes, and sausages. This is a problem because the body can’t recognize the protein sequences in such altered food, resulting in the live and immune system reacting each time gluten is eaten. This is made worse by the excess gluten in much of the food people eat daily. This situation causes both the liver and the immune system to become overtaxed leading to allergies, inflammation, and autoimmune disorders.
Most people do not quickly accept that they have a problem with gluten. One reason is that it works on the opioid receptors, which is the same part of the brain that heroin affects. So gluten can have a drug-like effect on the brain leading to people craving and overeating it. It is a very socially acceptable addiction that most do not recognize as an addiction. Some people actually go through withdrawal symptoms when eliminating gluten. The proof is in the elimination. To learn if you have a problem with gluten, I recommend that it be completely eliminated for one-two months. Then reintroduce it. I have found that most people’s health improves before their elimination is over, and they don’t even want to go back to eating gluten.
Here are some clues as to whether you might benefit from a gluten free diet. First, if you consume bread, pasta, cereal, and other processed food on a daily basis, you may crave them when you don’t get them. If you suffer from anxiety, brain fog, mood swings, joint pain, rashes, skin conditions, seasonal allergies, insomnia, and digestive troubles then a gluten elimination may be very helpful.
The most common concern people have with trying a gluten free diet is that they may starve or won’t be able to go out to dinners with friends. This simply is not the case. In fact in the years since I kicked gluten, my diet has been widely expanded. There is a bounty of gluten free whole grains (quinoa, buckwheat, brown rice, amaranth, and millet) and starchy vegetables that can satisfy the need for carbohydrates while nourishing the body. It is also possible to simply replace your normal gluten-containing foods with gluten free alternatives, but labels must be read. Not all gluten free products are created equal, some are simply starches and not much better for you than any other processed foods.
As for dining out, even in and Italian restaurant there are gluten free options. Try the fish or roasted chicken and veggies for example. Most restaurants are aware of food allergies and are willing to adapt their menu to accommodate customers with special diets.
There is much more to the gluten story, and soon my website will be packed with information. Not surprisingly, every recipe that I have posted has been 100% gluten free and simple. If you are curious, try a few of them, I’d love to hear your feedback. In the meantime, please enjoy this recipe for a very popular and normally a gluten-containing treat, PIZZA! You will be amazed at how delicious and simple cooking without gluten can be.
simple pesto polenta veggie pizza
3 cups filtered water
1.5 cups cornmeal, coarsely ground
1 tsp salt
1 cup fresh basil leaves
1/3 cup cold pressed olive oil
1-4 cloves garlic, crushed
1/3 cup pine nuts or walnuts
salt and pepper, to taste
directions: For cornmeal crust: Bring water to a boil in a saucepan. Once it’s boiling slowly add the cornmeal and mix constantly until combined, then lower heat to a simmer and whisk to remove lumps. Add the teaspoon of salt and mix for 2 minutes, or until thick. Pour mixture into a well-greased baking pan and set aside to allow the polenta to firm up.
For pesto: Combine basil, olive oil, pine nuts, garlic, lemon juice, salt and pepper in a food processor or blender. Add a tbsp of water or olive oil as needed to make a smooth but thick sauce.Spread pesto evenly over polenta crust and top with your favorite seasonal veggies (You can sauté or roast the veggies first). Bake for approximately 15 minutes at 350°F.
enjoy!
Feel free to email me with any questions at kale@nutritionevolution.net
Lauren O'Connor, MS, RD responded on 02 Aug 2010 at 4:55 pm #
Thanks for the informative article. I have a friend who is gluten- intolerant and she is doing so much better now that she’s eliminated that from her diet. I will look forward to checking out your recipes and reading more posts.
Cheers!
Lauren O’Connor : )
BTW: Nice looking, colorful masthead
Mikki responded on 02 Aug 2010 at 5:39 pm #
Thank you for the information. I look forward to checking out some recipes now that I know I have a gluten sensitivity. However, isn’t corn (as in the cornmeal crust for this pizza) another GMO ingredient that has flooded our food supply?
sho responded on 02 Aug 2010 at 6:47 pm #
Mikki, I agree with you about corn, and I thought about this as I posted the recipe. Corn is also a GMO ingredient found in many foods. But, I have found that people seem to do better with whole organic corn than with organic wheat. I do have a few clients that can’t eat corn, but many seem to tolerate it (non gmo). I don’t want to discourage people, as many already feel they won’t have anything to eat on a GF diet. I do include corn when I have people eliminate gluten, and I encourage people to listen to their body. If you have symptoms from a particular food, then avoid it!
Kathleen Maxwell responded on 08 Aug 2010 at 12:33 pm #
You blog is really great. I must admit that I am one of those people who worries that if I eliminate gluten I won’t have anything to eat. I do try to keep bread products to a minimum. But as you point out gluten is used in so many things.
I have been using rice noodles to substitute for wheat pasta as well as rice as a side dish rather than bread and it helps me to feel better.
Kathleen Maxwell
http://www.lifeline4.me
LifeLine is a drug-free technique for eliminating pain and anxiety
kathyn responded on 09 Aug 2010 at 11:52 am #
Thanks for sharing!! I have a neighbor who has to have gluten free diet now and became very allergic to gluten and was in the hospital for six weeks!! I had never heard of being allergic to gluten until she was sick
I look to your recipe posts
Heidi Alberti & Atticus responded on 09 Aug 2010 at 12:18 pm #
Excellent post! I’ve really cut back on my gluten, although have not eliminated completely. (Atticus adds that he will give up absolutely no foods, or food-like substances!)
A dear friend with Lyme disease, has developed a severe allergy to gluten, and it’s taken her awhile to adjust. A fabulous gluten-free bakery just opened near her home, and she is now in heaven, and not missing it at all. I’m going to forward her the link to your site.
Your recipe sounds divine — I’m definitely going to make it. As a vegetarian, I use a lot of polenta and quinoa in my cooking— delicious & nutritious!
Thanks for the great post
Jennifer Bourn responded on 09 Aug 2010 at 12:29 pm #
It’s a wonderful thing that the health issues surrounding Gluten are finally being talked about. I have a few friends who have suffered from symptoms of a gluten allergy for years and they were never diagnosed until their mid to late 30s and eliminating Gluten from their diet changed their life. I’ll share your site with my friends… I’m sure they will appreciate the info too! I’m not allergic myself, but your recipe sounds delicious and I think I am going to try it this week!
Darcie Newton responded on 09 Aug 2010 at 12:47 pm #
Great article…thanks for the explanation about why we have become more sensitive to gluten. I have several friends that have made the gluten free choice and they are much healthier and happier. I will forward them your blog so they can make your scrumptious sounding pizza. I’ll be back for more inspiration.
Coach Cassandra Rae responded on 09 Aug 2010 at 12:51 pm #
Wow! Lots of great info. Thanks for posting about gluten. I’ve heard so much about it lately and had been wondering about it. Do you think it could also lead to sinus congestion?
Louise Edington responded on 09 Aug 2010 at 1:56 pm #
Thanks for an interesting post about why more and more people have become gluten intolerant. I first became aware of gluten intolerance when I worked in a pharmacy for a while in the UK and many people were prescribed gluten free foods back then as there were were many less options for sale generally. Since then I have seen more and more of my friends become intolerant to it. I suspect I may be slightly so as I react badly to bread and think it would be good to try and eliminate it from my diet completely. Your recipe sounds great also. I shall give it a try.
Irene Turner responded on 09 Aug 2010 at 2:24 pm #
Great article…my daughter in law is gluten intolerant and has been diagnosed with celiac disease. First I am passing this on to her as I am sure she will love the recipe and another site to help her with her diet…and second, it is a clear definition of why gluten as become a long four letter word. I get it now. Thank you
Bill Browning responded on 10 Aug 2010 at 7:09 pm #
This very topic came up at dinner last weekend. We knew gluten was associated with wheat, but didn’t realize that it has become such a common additive.
Now I have a much better understanding. Thank you.
P.S. I like the color and lay out of your blog.
Candace C. Davenport responded on 10 Aug 2010 at 9:59 pm #
Sho-
Thanks for great informatioin about gluten. It really bothers me when food coporations manipulate ingredients in food- generally not for a good health benefit!
I have a question for you. You mentioned the gluten that is added to lots of food. If we want to do gluten free diet and are label readers, what do we look for? What is it called (other than gluten?), or is it straight forward? Thanks
Candace C. Davenport
Our Little Books
PS. I love your masthead. It looks very similar to the covers of our three little nutritional books by Jane Ross Potter that we published. Would you be interested in reviewing the books for Our Little Books?
Donna McCord responded on 10 Aug 2010 at 10:41 pm #
I am really interested in learning more about this…I have heard about gluten intolerance and gluten free products, but never really understood what all the hub bub was about. Your cooking class sounds intriguing; I look forward to hearing more about this in the future.
Judy Stone-Goldman responded on 11 Aug 2010 at 6:51 pm #
I have been gluten free for over 6 months now and have been striving for that for longer. It’s relief that more people are starting to understand this problem. Thanks for writing about it.
Brandy Mychals responded on 11 Aug 2010 at 10:51 pm #
I feel much better without gluten in my diet and it isn’t hard once you get started. For the most part you are just eating “real” food
Thank you for sharing the recipie!
Brandy Mychals
Jewelry for Your Target Market
amy donovan responded on 13 Aug 2010 at 11:05 am #
interesting post! there’s been so many information recently (it seems) about gluten + gluten-free diets, + have tried to reduce it in my diet, but not cut it out completely, especially as i don’t seem to have many effects from it (at least that i can tell). i LOVE polenta + this recipe looks great – will definitely try it! + for everyone who hasn’t tried quinoa, which you mentioned in your article, you must – it’s fantastic!
Jennifer Duchene responded on 13 Aug 2010 at 10:42 pm #
Congratulations on the team up and cooking class start up. Very exciting. It is great to get the low down on gluten, very enlightening. I will pay attention and see if I am over indulging and suffering from too much gluten. Fresh simple local food is what I love to eat.
sho responded on 14 Aug 2010 at 12:26 am #
Brandy, you are right! Since most processed foods contain gluten, once you eliminate it you end up eating more real food. I also agree that quitting is not as hard as people may think.
sho responded on 14 Aug 2010 at 12:32 am #
Candace,
Gluten is an ingredient in most processed foods. Some examples: natural flavors, hydrolyzed proteins, malt syrup (vinegar, flavoring), and barley syrup. These ingredients can be found in salad dressings, soup mixes, cereal, energy bars, chips, baked goods, sauces, and more.
I’m glad that you like my site. I would love to talk to you about reviewing books. Send me an email. kale@nutritionevolution.net
Shoshanna
Crystal responded on 20 Mar 2012 at 10:37 am #
What a great recipe. I am a huge fan on quinoa. In terms of getting rid of gluten, the main problem is all the processed foods that rely on wheat as a central component. Anything consumed disproportionately is harmful. I read an article about our general problem with over consumption in the US. Really interesting:
http://www.voicesofafrica.org/teetering-on-the-brink-world-health-disparities/15/lp