We regularly hear that we need to limit consumption of gluten. But who is this information for? What are the benefits of eating gluten-free and which foods are gluten-free?

Why limit your gluten intake?

For health reasons, some people have to avoid gluten altogether. These include people with celiac disease (less than 1% of the population) and those allergic to gluten.

However, the numerous hybridizations and genetic modifications of wheat, to make it more resistant, more productive, easier to work with, ... have resulted in modern wheat containing two new proteins that our bodies find very difficult to assimilate: prolamine and glutenine, more commonly known as " glutenin". gluten ". These are not transformed by digestion and arrive directly in our intestines, causing pain, inflammation, vomiting, etc. in some more sensitive people.

And once past the intestinal barrier, these proteins spread into our bloodstream, triggering autoimmune diseases and increasing the risk of cancer.

More and more people are developing hyper-sensitivity to gluten, which manifests itself in the form of the following symptoms: diarrhea, bloating, gas, stomach aches, joint pain, lowered immunity, reduced energy...

What are the benefits of a gluten-free (or low-gluten) diet?

By reducing or even eliminating gluten consumption, we protect our gut by limiting the production of pro-inflammatory cytokines, responsible for heart disease and certain cancers .

What's more, we limit the risk of incurable chronic illnesses such as autoimmune diseases.

It is important to distinguish between "gluten-free" products made from wheat from which the gluten has been removed, which are low in fibre, vitamins and minerals, and which can lead to the following problems des carencesand products made from cereals or pseudocereals that are naturally gluten-free. The latter are more interesting because they are rich in nutrients.

What is gluten found in?

As mentioned above, gluten is made up of two proteins found in modern wheat. It is therefore present in all products made from this wheat : flour, bread, cakes, pastries, pasta, pizzas, couscous, beer, etc.

But it is also used as a binder in a large number of industrial products, such as ready-to-eat meals viandes et charcuteries, …

Which cereals are gluten-free?

Rice

Easily available, easily digestible and nourishing, it is a frequent alternative to gluten. Its flour can be used to replace wheat flour in breads, pastas and cookies. What's more, a number of derived products are readily available: rice cakes, puffed rice, rice pudding, etc.

A source of fiber, vitamins and minerals, rice is highly satiating and helps regulate the digestive system.

It's best to eat brown, wild or basmati rice.

Corn

Native to America, it is the cereal richest in antioxidants, making it an ally against cancer and cardiovascular disease. It also contains proteins, carbohydrates, fiber, minerals (phosphorus, magnesium, iron, zinc, manganese, copper) and vitamins (B1, B2, B3, B5 and B9).  

It slows thyroid function, which is useful in cases of hyperthyroidism. This cereal can be eaten in a variety of forms, from chewy ears of corn to whole grains. corn soufflés, via flour.

The sarrasin

Rich in protein (10-12%) and easy to digest, it remains one of the main wheat "substitutes" in many recipes. Although regularly referred to as "buckwheat", it is gluten-free. It's a pseudo-cereal because it's not a grass, but rather a cousin of rhubarb and sorrel.

Its rich nutrient content makes it versatile: thanks to its medium glycemic index, it is good for diabetics antioxidant, it helps prevent the risk of certain cancers.

As it doesn't rise, you'll need to combine it with another flour if you want to use it to make bread, but it's excellent for making the famous galettes bretonnes! It can also be eaten in grains, as a vegetable accompaniment or in salads.

Quinoa

Also a pseudo-cereal, it is rich in protein (around 15%), essential amino acids and iron. Quinoa provides vitamins (B1, B2, B3, B6, C and E) and polyunsaturated fatty acids (linoleic and alpha-linolenic acid), rarely found in cereals.

Available as whole grains, flakes or flour, it can be eaten as a savory accompaniment to your meals, or sweetened with a little brown sugar and cinnamon. It's important to rinse it well before cooking to eliminate the saponins present in the seeds.

Amaranth

Less well known, this cereal originates from South America. It contains high-quality protein (around 15%) and is rich in iron and calcium. As iron from plant sources is less well assimilated by the body than iron from animal sources, it's a good idea to combine amaranth with foods rich in iron. vitamin C (lemon juice, cabbage, parsley) to enhance its assimilation.

It's eaten in kernel or flour form, toasted and puffed (a great breakfast alternative to rolled oats). You can also pop them like popcorn, covered, in a frying pan.

Millet

A cereal native to Africa and Asia, it has the advantage of raising good blood cholesterol levels. Thanks to its composition of proteins, carbohydrates, fiber, antioxidant vitamins and minerals, millet is nutritious and revitalizing. It is useful, among other things, to combat physical and mental fatigue, during pregnancy or convalescence.

Easily digestible, millet regulates constipation and diarrhea, and has numerous anti-inflammatory and draining properties. It can be eaten in grain form as a side dish, as a base for vegetarian burgers or as porridge for young children.

Le sorgho

Rich in protein and starch, this cereal is grown in Africa. It's still little-known here, but it's still the fifth most widely grown cereal in the world. From a nutritional point of view, it is quite similar to quinoa. It also has a preventive role against various gastrointestinal pathologies (ulcers, colitis, diarrhea, etc.).

It can be eaten like rice or ground into flour to make breads, cakes and cookies.

Le fonio

A cereal rich in minerals and amino acids, it contains less protein than other cereals. Consumed as a whole grain, it has a positive impact on the risk of cardiovascular disease , type 2 diabetes, constipation, overweight and certain cancers such as colorectal cancer.

It has a nutty flavor and can be used as grains in couscous or salads. In flour form, it can be incorporated into recipes for cakes, breads and cookies.

Teff

Native to Ethiopia, it contains 6 to 9 times more calcium than wheat. It is richer in fiber than most cereals, making it an ally against colon cancer, bad cholesterol and excess weight .

It's also richer in iron than other cereals, playing an essential role in oxygen transport and the manufacture of cells, hormones and neurotransmitters. As with amaranth, it should be accompanied by foods rich in vitamin C, to promote the assimilation of this non-heme iron. It can be eaten as grains or used in flour.

Soya beans only

Used more as a meat substitute than as a starch, thanks to its essential amino acid content, soy remains a cereal. It is eaten in a variety of forms: tofu, roasted soybeans, tempeh, fermented, miso, etc.

Beware, however, as soy is often genetically modified and the presence of phytoestrogens means that many people should avoid consuming it, especially young girls and women who have had hormone-dependent cancer.

Rice, corn, buckwheat, millet, quinoa, amaranth and teff can also be eaten sprouted, ideal for filling up on nutrients!

As you can see, there's no shortage of alternatives! The key is to take a little time to discover these cereals and how they are prepared. As well as being gluten-free, these cereals provide many more essential nutrients than modern varieties of wheat.

Why not give it a try?