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Gluten - what it is and how it affects your health
You've probably heard more and more about gluten in recent years, whether it's gluten-free diets or products labeled "gluten-free." But what exactly is gluten and how can it affect your health? If you're passionate about fitness and a healthy lifestyle, it's important to understand the role of this protein in your diet. Let's explore together what gluten is, where you can find it, and how you can make informed choices for a balanced diet.
What is gluten and what foods is it found in?
Gluten is a complex protein found primarily in wheat, rye, barley, and triticale. This protein plays an essential role in the texture of many foods you probably eat every day. When you make bread or bake cookies, gluten is what gives the dough its elasticity and helps the products hold their shape during baking.
You'll find gluten naturally in foods like:
- Bread, rolls and bagels
- Pasta
- Biscuits and cakes
- Breakfast cereal
- Beer
But be careful, gluten can also hide in processed foods that you might not have thought of:
- Sauces and salad dressings
- Canned soups
- Sausages
- Flavored snacks
- Some types of ice cream
If you're a foodie or have a gluten sensitivity, it's important to read product labels carefully. Many processed foods may contain added gluten to improve texture or consistency.
Gluten intolerance - causes and symptoms
You may have heard of people saying they are "gluten intolerant." But what does that actually mean? Gluten intolerance , also called non-celiac gluten sensitivity, occurs when your body reacts negatively to consuming gluten without causing permanent damage to your small intestine (as happens with celiac disease).
The exact causes of gluten intolerance are not fully understood, but may include:
- Genetic predisposition
- Increased intestinal permeability
- Imbalances of the intestinal microbiota
- Previous gastrointestinal infections
- Sensitivity to certain carbohydrates in cereals (FODMAP)
If you are dealing with gluten intolerance , you may experience a variety of unpleasant symptoms after consuming foods containing this protein:
- Abdominal pain and bloating
- Diarrhea or constipation
- Fatigue and lack of energy
- Headaches
- Difficulty concentrating ("mental fog")
- Joint or muscle pain
- States of depression or anxiety
- Skin rashes
If you notice these symptoms after eating foods with gluten , it's important to talk to your doctor. Gluten intolerance is diagnosed by ruling out other conditions, such as celiac disease or a wheat allergy. Symptoms usually improve when you eliminate gluten from your diet and return when you reintroduce it.
The main treatment for gluten intolerance is to adopt a gluten- free diet, under the guidance of a nutritionist. You will need to be careful about what you eat and read food labels carefully to avoid hidden gluten in processed products.
Gluten-free and gluten-free foods - what to choose
If you want to reduce or eliminate gluten from your diet, it's important to know what you can eat and what you should avoid. Here is a list of the main foods that contain gluten :
- Bread, rolls, bagels
- Pasta
- Biscuits, cakes, pastries
- Breakfast cereal
- Beer
- Sauces and salad dressings
- Sausages and processed meats
Don't worry, there are plenty of delicious and nutritious gluten-free foods you can safely eat:
- Fresh fruits and vegetables
- Meat, fish and eggs
- Dairy
- Nuts and seeds
- Legumes (beans, lentils, chickpeas)
- Rice
- Corn
- Quinoa
- Buckwheat
Good news for rice lovers: it's gluten- free! You can include rice in your meals without any problems. However, be careful with processed rice products, which can be contaminated with gluten during production.
When choosing foods, read labels carefully. Opt for products that are certified gluten -free and avoid processed foods that may contain gluten additives. A balanced gluten- free diet can include a variety of nutritious foods. Focus on whole, unprocessed foods and explore alternatives like almond flour, coconut flour, or chickpea flour to replace wheat flour in recipes.
Rye and gluten - what you need to know
You may be wondering about rye, a grain often found in whole grain bread. It's important to know that rye contains gluten , just like wheat and barley. The gluten in rye is made up of two main proteins: secalin and glutenin.
Some important things to remember about rye and gluten :
- All rye products, such as bread or flakes, contain gluten.
- There is no naturally gluten-free rye flour
- If you have gluten intolerance or celiac disease, you should avoid consuming rye.
- You can replace rye in recipes with gluten- free flours, such as rice or corn.
Although rye contains gluten , it also has nutritional benefits, being rich in fiber and minerals. However, if you must avoid gluten , there are many healthy and tasty alternatives that you can include in your diet.
The impact of gluten on a healthy lifestyle
If you're passionate about fitness and a healthy lifestyle, you're probably wondering how gluten fits into this picture. For most people, moderate gluten consumption is not a problem. However, for those with gluten intolerance or celiac disease, eliminating this protein from their diet is essential for maintaining good health.
Here are some important points to remember:
- Barley has gluten , just like wheat and rye. If you are sensitive to gluten , you will also need to avoid beer or malt.
- Whole wheat flour has significant amounts of gluten . Although it is considered healthier than refined white flour due to its higher fiber and nutrient content, it is not suitable for a gluten- free diet.
- Bulgur , a form of cracked wheat, contains gluten . You can replace bulgur with quinoa or brown rice for similar textures and nutritional benefits.
Adopting a gluten- free lifestyle requires paying attention to food labels and the ingredients used in food preparation. Gluten can be present in many unexpected foods, such as sauces, canned soups, and even some dairy products.
A gluten- free diet can be varied and nutritious if you focus on eating fruits, vegetables, lean meats, fish, eggs, nuts, and seeds. There are a growing number of gluten -free alternatives available, including breads, pastas, and baked goods specifically designed for people with gluten intolerance. If you're looking for quality gluten- free options, you can explore the wide range of gluten-free products available on the market.
Whether you choose to eliminate gluten from your diet completely or just want to be more aware of what you eat, information about gluten can help you make better choices for your health. Remember that a balanced and varied diet is the key to a healthy lifestyle.
If you suspect you have a gluten sensitivity, talk to your doctor before making any major dietary changes. For most people, moderate consumption of foods containing gluten can be part of a healthy, balanced diet.
Pay attention to your body, listen to its signals, and choose foods that make you feel good and energized. With the right information and a balanced approach, you can build a healthy lifestyle that suits your needs and fitness goals.
reference
1. Celiac Disease Foundation. (2021). What is Gluten?
2. Harvard TH Chan School of Public Health. (2022). Gluten: A Dr. Jekyll and Mr. Hyde Protein?
3. Mayo Clinic. (2021). Gluten-free diet.
4. National Institute of Diabetes and Digestive and Kidney Diseases. (2020). Definition & Facts for Celiac Disease.
5. Biesiekierski, JR (2017). What is gluten? Journal of Gastroenterology and Hepatology, 32, 78-81.
Photo source: Shutterstock.
100% Plant protein powder, 900g, USN
100% Plant protein powder, 900g, USN - Detalii produs
*Ingredients and nutritional information may vary depending on flavor.
-
No added sugar: Ideal for maintaining a balanced diet without adding extra calories from sugars
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Soy-free: Perfect for those who are allergic or want to avoid soy for health reasons or personal preference
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Easy to digest: Specially designed formula to be easy to absorb, making it suitable even for sensitive digestive systems
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Easy to mix & great taste: Mixes easily with liquids, providing a smooth texture and pleasant taste, making each serving not only nutritious, but also delicious
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Free of common allergens: Contains no gluten, artificial colors or flavors, making it safe for those with common allergies
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25g of protein per serving: The protein is obtained from pure plant sources, such as pea, pumpkin and melon seeds, ensuring superior quality and maximum effectiveness
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No artificial ingredients: Completely natural, this product is free from any artificial additives, offering only the best of nature
USN 100% Plant Protein is a plant-based protein supplement formulated to provide a consistent protein intake, essential for maintaining and developing muscle mass. The product is ideal for anyone following a plant-based diet or for those looking for alternatives to traditional proteins.
USN 100% Plant Protein is the ideal choice for those looking for a healthy and delicious alternative to animal proteins. This dietary supplement is designed to meet the needs of athletes and active people, offering a complete formula, based exclusively on ingredients of plant origin.
USN 100% Plant Protein is more than a dietary supplement, it is a trusted partner for any athlete or active person who wants to support their healthy lifestyle with superior quality products.
ingredients
Vegan protein blend [pea protein isolate, rice protein concentrate, hemp protein], fat-reduced cocoa powder, carbohydrate blend [oat bran, quinoa, amaranth, buckwheat, millet], thickener (xanthan gum), flavor, sodium chloride, sweeteners (sucralose, steviol glycosides), ferrous fumarate 7mg, maltodextrin, cyanocobalamin 2.5μg.
Nutritional information
|
Information per serving |
Per 100g |
Per serving (30g) |
|
Energy (kJ) |
1517kJ |
455kJ |
|
Energy (kcal) |
363kcal |
109kcal |
|
fats |
8.3g |
2.5g |
|
- of which saturated fatty acids |
2.6g |
0.78g |
|
CARBOHYDRATE |
6.1g |
1.8g |
|
- of which sugars |
0.34g |
0.1g |
|
fiber |
9.7g |
2.9g |
|
PROTEIN |
73g |
22g |
|
Salt |
3.2g |
1g |
|
Vitamin B12 |
8.3μg |
2.5μg |
|
Iron |
23mg |
7mg |
Serving: 1 scoop (30g), Servings per package: 30
Recommendation for use
Mix 1 scoop (30g) with 250-300ml of cold water. Consume 1 to 5 servings per day depending on protein needs.
Careful
Store in a cool, dry place, away from sunlight. Please do not exceed the recommended daily dose. Nutritional supplements should be combined with a healthy and balanced diet. Store the product out of reach of children. This product is not intended for children, pregnant or breastfeeding women. Best before: see packaging. Manufactured by USN Nutrition® in the UK. Distributed by SC NUTRILAND SPORT SRL.
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