If you’re confused about the difference between wheat and gluten, you are not alone! In order to clear up this confusion, allow me to offer a brief explanation:
In a nutshell, gluten is a protein that is found in wheat, barley, rye, and spelt. A variety of foods that can contain gluten include breads, baked goods, pizza, French fries, pasta, soups and various sauces. Wheat is a type of grain that is often used to make bread, pasta, and flour. While all wheat contains gluten, not all gluten contains wheat.
Wheat allergy vs. Gluten intolerance:
A wheat-free diet is usually due to an allergic reaction or irritation to wheat. People who have a wheat allergy may experience symptoms such as hives, itchy skin, nausea, bloating or inability to lose weight. In a severe and rare situation, an anaphylactic reaction to wheat can occur. If you have a specific wheat allergy (not gluten) you may be able to consume some wheat-free grains that do have gluten, such as rye and barley. Ingredients that contain wheat are wheat, wheat bran, whole wheat, couscous, bulgur, semolina, durum, spelt and kamut.
A gluten intolerance occurs in individuals who have an inability to digest the protein gluten found in wheat, barley and rye. A gluten intolerance can range in severity from a sensitivity which causes fatigue, bloating, migraines, and joint pain, to full blown Celiac disease. Celiac disease is an auto-immune digestive disorder that results in inflammation in the digestive tract due to fragments of undigested gluten. Malnutrition, weight loss, iron deficiency, liver dysfunction and intense fatigue are among the symptoms that can occur. The only treatment for Celiac disease is a strict adherence to a gluten-free diet.
What types of grains should I buy?
Gluten and wheat-free grains include:
- Amaranth
- Buckwheat
- Corn
- Millet
- Coconut flour (preferred)
- Almond flour (preferred)
- Rice
- Oats
Please note: Oats are gluten-free, but can be contaminated with wheat during the growing or processing of the oats. The safest way to buy oats if you have Celiac disease, is to look for the gluten-free label. Bob’s Red Mill oats are listed as gluten-free, uncontaminated oats.
When purchasing gluten-free foods, buyer beware! In order to get rid of the wheat and gluten, most gluten-free foods are made with foods that increase blood sugar such as rice flour, cornstarch, tapioca starch and potato flour. These flours are high on the glycemic index and bounce blood sugar, thereby promoting weight gain, fatigue and a “food fog”. Instead of using these flours, I highly recommend testing out healthier lower glycemic grain-free options, such as coconut flour or almond flour.
Other grains that contain wheat and/or gluten and that may have to be avoided:
Spelt is a close relative to wheat and not suitable for those who need to be gluten-free. Some people with a wheat allergy can still tolerate spelt.
Kamut is an ancient grain that is also a relative to wheat. Must be avoided for those on a gluten-free diet
Triticale is a hybrid of rye and wheat and bred for its higher protein content. Must be avoided for those on a wheat-free and gluten-free diet.
Barley is a grain commonly used for baking or is the main ingredient in beer. Barley is considered wheat-free but not gluten-free.
Rye is closely related to wheat and is not considered to be gluten-free.
Take home point: Gluten-free will be wheat-free BUT wheat-free will not be gluten-free, unless it is labeled gluten-free.
For a delicious almond flour recipe that is gluten-free and wheat-free, click here!
Courtesy of www.drjoey.com
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