This plant-based protein gives bread and dough its stretchy texture. It is widely found in food and, contrary to popular belief, it is neither harmful nor does it cause weight gain. We reveal some of the biggest myths and truths about gluten.   

Much has been said and written about gluten in recent years. Fearing the effects it may have on the body, many people choose to go gluten-free. Is this fear real or unfounded?

Gluten is a plant-based protein complex found in wheat and cereals such as barley, rye and spelt. Generally speaking, everyone can tolerate gluten, except for people who suffer from coeliac disease or have specific intolerances. For these people, eating gluten can provoke inflammatory reactions, such as bloating, abdominal pain and diarrhoea.

For everyone else, this plant-based protein poses no threat. In fact, eliminating it from the diet is not necessarily healthier, because gluten-free products often contain more sugar, fat and salt than conventional products to imitate their texture and taste. Plus, gluten-containing foods often contain fibre, vitamins and minerals. 

Consequently, gluten is neither bad for everyone, nor does it cause weight gain, and it is no less healthy than other foods. It does pose a problem for people with coeliac disease, however, and in these cases it is advisable to check food labels, since gluten can be found in sauces, dressings, condiments and processed foods.

What matters most when it comes to physical and emotional well-being is to eat a healthy, balanced diet, rich in fruit, vegetables and pulses, and low in salt, sugar and saturated fats. Exercise and adequate sleep are also essential.

Sources:

Principales mitos que rodean al gluten. Infosalus. December 2023.

¿Es malo el gluten? 6 mitos sobre alimentación que debes conocer. Judith Vives. Planeta de libros. March 2023.

This post is also available in: Portuguese (Portugal)