Be careful, gluten: is it found in rice?

Today, the word “gluten” is increasingly used in a negative context. Nutritionists recommend a gluten-free diet, and the number of products labeled “gluten-free” on store shelves is rapidly increasing. However, it is found in a third of all foods consumed by humans, including the cereals that we eat daily.

Let's figure out what gluten is, whether it is found in red and white rice, buckwheat, corn, and what the consequences of consuming them are.

Chemical composition, trace elements and beneficial properties of rice

Rice porridge ranks second in terms of production worldwide. The chemical composition of rice differs depending on the variety, region and growing conditions.

On average, dry, uncooked cereal contains:

• 68% starch;
• 7-10% nitrogen;
• 1.8-2.5 fat;
• 10-12% fiber;
• 2-3% pentosans;
• 1.5-2.5 sugar;
• 5-6% minerals;
• 360 kcal;
• 0.58 g fat;
• 6.61 g protein;
• 79.34 g carbohydrates;
• 12.89 g water;
• 0.58 g ash.

Macro- and microelements included in 100 g of rice:

• calcium - 0.9%;
• magnesium - 8.8%;
• iron - 8%;
• phosphorus - 15.4%;
• potassium - 1.8%;
• sodium - 0.1%;
• zinc - 10.5%;
• copper - 12.2%;
• manganese - 47.8%.

Rice is also rich in B vitamins:

• B1 - 5.8%;
• B2 - 3.7%;
• B3 - 10%;
• B5 - 26.8%;
• B6 - 11.2%;
• B9 - 2.3%.

Rice has a number useful properties:

• has a beneficial effect on the nervous system;
• reduces the risk of cancer;
• improves brain function;
• supports the functioning of the cardiovascular system;
• normalizes the activity of the gastrointestinal tract;
• improves the appearance of skin, nails and hair;
• energizes;
• slows down the aging process of the body.

What foods contain gluten?

Buckwheat does not contain gluten, so it is safely recommended not only for adults, but also for very young children. This cereal is the most nutritious, it is rich in proteins, B vitamins, iron, zinc, potassium, magnesium, and copper.

Corn porridge, like buckwheat, does not contain gluten. But it contains a lot of vitamin E and iron, and it also contains starch.

Does rice contain gluten?

White rice is the most common in cooking. It contains a lot of starch, but not enough vitamins and minerals, which is due to the deep processing of the grain. It does not contain gluten.

Brown rice undergoes minimal processing, so it is considered the most healthy. Due to this, many nutrients and vitamins remain in it. It also contains no gluten.

Red rice is known for its nutty flavor and health benefits. It also has no gluten.

Thus, the gluten content in any rice is zero.

Why is gluten harmful and what are its benefits?

Gluten has a number of beneficial properties:

• participates in tissue regeneration;
• strengthens the immune system and bone tissue;
• normalizes hemoglobin levels;
• helps the body recover after injuries and operations;
• saturates the body with vitamins and minerals.

The harmful effects of gluten on the body are associated with the risk of:

• allergic reactions and intolerance;
• intoxication;
• functional disorders of the gastrointestinal tract;
• inflammatory diseases of the stomach and intestines.

Why is celiac disease dangerous?

A disease characterized by gluten intolerance is called celiac disease.. This is a digestive disorder in the small intestine that occurs as a result of an autoimmune reaction to gluten.

The small intestine is covered with tiny villi that help digest protein and fat. In people with celiac disease, these villi are damaged, causing nutrient absorption problems and indigestion.

According to statistics, about 1% of the world's population suffers from celiac disease. It was previously mistakenly believed that this disease was specific to children, but recent research has shown that adults also suffer from gluten intolerance.

This is a very serious disease, and if left untreated, problems with the thyroid gland and bones will begin over time. In addition, celiac disease increases the risk of developing cancer.

Symptoms of gluten intolerance:

• bloating;
• diarrhea;
• weight loss;
• headache;
• anemia;
• skin rash;
• fatigue, etc.

What experts say about gluten

Gluten is a sticky protein that comes in powder form. It is found mainly in cereals such as rye, wheat and barley.

Contrary to popular belief, gluten is not the only substance. It combines two proteins:

• gliadin, which makes gluten elastic;
• glutenin, which gives it strength.

Gluten is called gluten because when diluted with water it forms a thick sticky mass. Due to this, it has become so popular in the food industry, especially in the preparation of baked goods and meat dishes. Thanks to gluten they last longer are stored, do not lose their shape and have an airy consistency when baking.

Gluten is included in baked goods, candies, ice cream, dairy products, sausages, various semi-finished products, mayonnaise, ketchup, and cereal-based drinks (beer, vodka, whiskey).

Gluten-free products are vegetables, fruits, poultry, seafood, and cereals. There is no gluten in rice, buckwheat, corn.

Attention! For people who do not suffer from celiac disease, eating gluten is allowed, and even recommended in reasonable quantities. For example, gluten is found in wheat, and this grain is a storehouse of many vitamins and nutrients, so you can’t give it up completely.

Determining whether a product contains gluten is very simple. Just look at the label.

Gluten is hidden under the following names:

• textured vegetable protein;
• modified food starch;
• hydrolyzed vegetable protein.

How to Know If You Have Gluten Intolerance

Gluten intolerance is most often transmitted genetically. If one of your relatives suffered from this disease, the risk of getting sick increases significantly.

Intolerance develops, as a rule, under the influence of stressful situations: operations, viral infections, pregnancy, etc. About 80% of people suffering from celiac disease do not know about their disease.

You can find out if you have gluten intolerance at home. To do this, eliminate all gluten-containing foods from your diet and follow this diet for about two weeks. Then return to your normal diet again. Based on the symptoms that appear, it will be clear whether you have gluten intolerance or not.

However, it is very difficult to diagnose celiac disease yourself, since the symptoms of this disease are nonspecific and may indicate completely different problems.

To detect celiac disease, a blood test is done for specific antibodies and an endoscopy is performed with a biopsy of the affected intestine.

Conclusion

Rice, buckwheat and corn cereals do not contain gluten, so they are allowed to be consumed not only by adults, but also by children.

Avoiding gluten in the modern world is very difficult. It is found in candies, bread, dairy products, sausages, and some cereals. Therefore, if you experience the symptoms mentioned above, do not self-medicate, but consult a specialist.