Gluten is a glue like substance found in grains like wheat, rye, spelt and barley.
It is a group of proteins.The two main proteins in gluten are glutenin and gliadin.
Why gluten is important
When water is mixed within the flour,the gluten proteins forms a sticky network that makes dough elastic.Actually gluten is very helpful in getting a desirable texture of many dishes like pasta,noodles and pizza which are so stretchy and in their proper shape due to gluten only.
How it effects on our body
Most people are fine with gluten but people having certain health issues may have problem to digest products made of flour with gluten.Consuming gluten triggers an immune response in gluten intolerant people because in our body white cells working for our immunity takes it as antigens (outer body).When we swallow a food antigens (here gluten) body acts in defensive way and by attacking on antigens they destroy it.
Health issues due to gluten
Health issues includes celiac disease,gluten sensitivity,wheat allergy,bowel syndrome etc.
Initially may be gluten intolerance not affects our body or symptoms may not be appears but our body give us alerts for any situation coming to us.In the case of gluten we can observe diarrhea,bloating,sudden weight loss or weight gain,malnutrition are some symptoms of intolerance of gluten.
For an intolerant person regular consumption of gluten may cause serious stomach issues.
What should do in case of gluten intolerance
Consult to a good doctor and try to be active so that our metabolic rate should be high.
Some grains like rice, buckwheat, teff, amaranth, quinoa, corn, millet doesn’t have gluten so try to keep in these to our diet.
7 Gluten Free Grains You Should Know About
1.Rice. Rice has a large variety like brown rice, red rice, black rice and wild rice found in various parts of the world. In a gluten free diet rice is a mother grain and can be used as is or used to make flour that can be used to make rotis, cakes and cookies.
Sorghum is a genus of plants in the grass family. In India it is called ‘Jawar’ or ‘Jowar’ and it is easily available at a local store. Jowar can be milled to make flour to make rotis and it is used as a blend in the gluten free flour to make cookies and all.
3. Millet
Millets are a group of highly variable small-seeded grasses. Millet is found in three varieties – Pearl Millet is called Bajra, Finger Millet is called Ragiand Proso Millet is called Barri in Hindi. Millets can be cooked in the grain form and can be milled to make excellent flour that is multipurpose in nature from rotis to patties, breads.
4. Amaranth
Most of the Amaranthan species are summer annual weeds and are commonly referred to as pigweed. In India, Amaranth seed is called ‘ramdana’. It is very easily available and is an excellent grain that can be substituted as starch in a gluten free cooking. Replace corn-starch with powdered amaranth.
5. Buckwheat Buckwheat is not a grass and is not related to ‘wheat’. It is also referred as a pseudo cereal. Buckwheat in India is known as ‘kuttu’ and is eaten during the Navaratri festival. Buckwheat is used to make gluten free beer. The ways of using buckwheat are many – from roti to pancakes, cakes and cookies
6. Corn or Maize Maize kernels are often used in cooking as starch. Corn is known as ‘Bhutta’ in India, it is easily available as fresh, dried and can be milled to make flour. Corn is the most popular grain in the world. I love corn in all its forms, from the fresh ones to the milled.
7. Quinoa is the common name for Chenopodium Quinoa of the flowering plant family Amaranthaceous. It is grown as a grain crop primarily for its edible seeds. It is a pseudo cereal rather than a true cereal, due to the fact that quinoa is not a grass. Quinoa is closely related to the edible plants beetroot, spinach and amaranth. Quinoa is found in Peru, Bolivia and Chile.
Being gluten free, the biggest challenge isn’t the shortage of grains. Once you begin to see life beyond ‘roti’, there are many healthy alternatives available.
