Amal Al-Sibai

Saudi Gazette

 

The trends in diets and weight loss regimens seem to be as fast changing as fashion trends these days, which can be a little confusing.



You may have heard of a friend on a strict gluten-free diet or you saw a product in the store with a bright label written on it: No Gluten.



What is gluten and who should be avoiding it? Could going on a gluten-free diet help me lose weight?

The number one rule when it comes to a sound nutritional program is that there is no ‘one size fits all’ diet. A gluten-free diet is very beneficial for some, but it is not right for everyone.



Gluten can be harmful to some people who have a specific disease and also to those who have a certain food intolerance.



Gluten is a food protein found in the grains: wheat, barley, and rye. Gluten is divided into two categories: gliadins and glutenins. Gluten is the component that gives dough its elasticity and allows the dough to rise to make breads and baked goods; giving bread a light, airy, and fluffy texture, and the signature taste that has most of us hooked. Baking without gluten can be challenging.



It is the gliadin in gluten that can be problematic, as it triggers an autoimmune reaction in people with celiac disease and it causes digestive difficulties in those who have gluten intolerance.



If you are diagnosed with celiac disease or if you suffer from digestive disturbances when you eat wheat and its products, avoiding gluten is not just an optional dietary trend. In this case, avoiding gluten is essential to restore your health and heal your body from the damage the disease has already caused.



What is celiac disease?



Celiac disease is a chronic and permanent sensitivity to the food protein, gluten. It is an auto-immune disorder, which means that every time gluten is eaten, the body orchestrates an attack on the gluten and also on itself, on the small intestines in particular.



In a healthy person, the tiny, microscopic, finger-like projections called villi in the small intestines allow absorption of nutrients into the bloodstream and block other, larger molecules.



In a person with celiac disease, the villi are abnormal and they allow larger molecules like gluten to pass into the bloodstream. This leakage through the intestines causes an immune reaction and inflammation aimed at .the gluten, and the small intestines as well. The body attacks the small intestines every time gluten is eaten. The villi become so damaged that the small intestines are unable to absorb any nutrients from food, and severe malnourishment can result, with slow growth seen in children with this disease. Picture a child with celiac disease as pouring water into a bag with holes in it.



Those with gluten intolerance but not celiac disease experience milder symptoms, and they do not have damage to their intestinal walls.



The damage, called villous atrophy, causes long-term health problems and is responsible for so many symptoms: anemia, bloating, gas, chronic diarrhea, fatigue, headaches, hair loss, muscle cramps, osteoporosis, shortness of breath, behavioral changes like depression and irritability, acne and other skink problems, irregular heartbeat, fluctuations in weight, infertility, and miscarriages. If you suspect you may have celiac disease, discuss it with your doctor and ask for some tests. What is important to note is that even if you have the above symptoms, the only way to confirm celiac disease is if you have villous atrophy. The doctor can determine the existence of villous atrophy with blood tests and by conducting a biopsy on tissue taken from the small intestines during an endoscopy. The only relief; the only treatment for celiac disease, is to adhere to a gluten-free diet, for life.



To prescribe a gluten-free diet for everyone would be spreading a false, food fad, and it is a waste of money to buy expensive gluten-free products. And, no- it is not a fast way to lose weight.



If you have celiac disease or experience digestive upset when you eat wheat, rye, or barley, then following a gluten-free diet could put an end multiple health problems that you may have endured for many years. By completely avoiding gluten, gradually the damaged villi start to heal.



The list of foods containing gluten include: wheat, spelt, rye, barley, durum, semolina, bulgur, wheat germ, couscous, and farina. That means no pizza, bread, cake, cookies, muffins, croissants, pie, hamburger buns, pasta, most breakfast cereals, some soups and sauces, and all battered, deep-fried foods. 



So, what can a person with celiac disease eat?



Plenty. Naturally gluten-free foods are: butter, olive oil and vegetable oils, corn, oats, cheese, eggs, milk, yogurt, chicken, beef, lamb, fish and shellfish, nuts, seeds, lentils, beans, honey, sugar, soy, tapioca, rice, and all fruits and vegetables.



More and more, gluten-free food products are becoming available on the market, such as pancake mixes, brownie mix, cake mix, bread mix, cereals, and pasta. They are expensive, but at least there is an alternative and you can make the foods you love at home, without the gluten.



The following is a sample one-day menu with recipes to make delicious meals if you have celiac disease. They are so tasty; you might want to try them even if you do not have celiac disease.



Breakfast



Herbed Potato-Egg Scramble



2 teaspoons canola oil



1 medium red potato, cut into half-inch pieces



3 tablespoons water



6 eggs



Half teaspoon dried basil, salt



1 red bell pepper, chopped



2 tablespoons shredded Parmesan cheese



1. In a large skillet, heat oil over medium-high heat. Add potato, sprinkle with salt. Cook 1 to 2 minutes, stirring frequently. Add water; cover and reduce heat to low. Cook 5 to 7 minutes. Add red bell pepper and stir for 3 minutes.



2. In medium bowl, beat eggs and basil and salt.



3. Pour eggs over potato in skillet. Cook over medium-low heat 3 to 5 minutes, or until eggs are set. Sprinkle with cheese.



Lunch



Garden Fresh Greek Salad



Greek Dressing:



3 tablespoons fresh lemon juice



1 teaspoon dried oregano leaves



Half teaspoon each of salt, sugar, mustard



One-fourth teaspoon pepper



1 clove garlic, crushed



Salad



1 bunch romaine lettuce, chopped

2 cucumbers, chopped



1 small red onion, sliced



One-fourth cup sliced kalamata olives



2 medium tomatoes, chopped



One-fourth cup feta cheese



1. In small bowl, beat all dressing ingredients with whisk.



2. In large bowl, toss salad ingredients except cheese. Stir in dressing until salad is well coated. Sprinkle with cheese.



Dinner



Chickpea and Tomato Curry



1 tablespoon olive oil



1 medium onion, chopped



3 cloves garlic, crushed



1 tablespoon finely grated gingerroot



1 tablespoon curry powder



2 cans diced tomato, undrained



2 cups chickpeas, drained, rinsed



Half cup finely chopped fresh cilantro



1 tablespoon fresh lemon juice



1 teaspoon salt



Hot cooked rice and plain yogurt to serve



1. In a saucepan, heat oil over medium heat. Add onion, garlic, gingerroot, and curry powder; cook 2 minutes, stirring frequently, until onion is tender.



2. Stir in chickpeas and tomatoes. Heat to boiling. Reduce heat, simmer uncovered 15 minutes, stirring occasionally. Stir in cilantro, lemon juice, and salt.



3. Serve with rice and yogurt.