Is gluten really that bad and is it found in rye?

A balanced and healthy diet is the basis for longevity. Scientists are receiving more and more data on what to eat, how to eat it, and what to exclude from the menu completely. Gluten is included in the list of controversial products along with starch, sugar and soy protein.

Not everyone knows what gluten is and what it contains. The standard diet of a Russian resident includes rye bread: 1-3 pieces of bread are eaten at one meal. Is there gluten in rye or not? How healthy is it to eat rye products? You will receive detailed answers to all these questions in the article.

Chemical composition of rye

Depending on the growing conditions and variety, rye grains contain varying amounts of nutrients, biologically active components and microelements.

Average nutrient content of rye grains:

• starch (53-63%);
• mucous carbohydrates – gum sugars (2.5-5%), levulezans (up to 3%);
• sucrose (4.3-6.6%);
• fiber (2.04-3.32%);
• vegetable fats (1.7-2%);
• vegetable protein (8.09-19.13%).

Rye protein is a mixture of albumin, gliadin, secalin, globulin and glutelin.

Reference. Gluten is a group of proteins. Of the gluten proteins, rye contains gliadin, secalin and glutelin.

Mineral components of rye grains:

• potassium compounds;
• sodium salts;
• calcium;
• magnesium;
• phosphorus;
• sulfur;
• silicon;
• chloride salts.

Grain germs and mature grains differ in vitamin content.The germ contains B vitamins, vitamin E and vitamin A. 1 kg of unsprouted grain contains:

• vitamin B1 – 2-7.8 mg;
• vitamin B2 – 1.5-2.9 mg;
• vitamin PP – 4.1-13.4 mg;
• vitamin B5 – 10.4 mg.

During the cooking process, the heat treatment of rye grains changes their carbohydrate and protein composition, and the amount of vitamins and microelements decreases.

Nutrient content of rye products per 100 g:

When asked whether rye contains gluten, the answer is a clear yes. Moreover, not only whole grains are rich in gluten, but also products based on rye cereals.

The more protein a product contains, the more gluten it contains. Gluten is slightly broken down into amino acids when heated, unlike other cereal proteins. Compared to rye products, which are cooked without prolonged heating, breads, crispbreads and cereals contain more gluten.

Gluten containing products

Gluten, called gluten in the scientific community (from the Latin “gluten” - glue), is found in the seeds of cereal crops. Various types of bread, pasta, and baked goods contain gluten in an amount of 10-15% of the dry weight.

Gluten is added to ice cream, ketchups and sauces in production to give the products a thick consistency. Gluten called seitan is included in vegetarian and vegan dishes and is used in oriental cooking.

Products containing gluten:

• cereals – wheat, rye, barley, oats, white uncooked rice;
• cereal porridges;
• baked goods and breaded products;
• pasta;
• sausages – sausage, frankfurters, cutlets;
• soy products;
• sauces – mayonnaise, ketchup, mustard;
• crab sticks;
• dressings and seasonings – bouillon cubes, all-purpose seasonings, confectionery powders;
• tomato paste and twists with tomato paste;
• yoghurts, fermented baked milk, snowballs, kefir and industrially produced curd mass;
• ice cream (except fruit ice);
• nectars made from concentrates;
• sports protein nutrition;
• a vegetable product that imitates condensed milk.

Traces of gluten were found in vegetable and fruit purees of baby food, spread (butter substitute), processed cheeses and industrially produced candied fruits. Gluten is artificially added to these products to improve the appearance of the products.

Gluten content in cereals cultures:

• wheat (up to 80%);
• barley (up to 23%);
• rye (up to 16%).

Processed foods will have different readings.

Average gluten content per 100 g of products:

• wheat flour – 3-5 g;
• rye flour – 2-2.5 g;
• pearl barley – 2.2-2.8 g;
• oatmeal – 2-2.25 g;
• white bread – 1.62 g;
• rye bread – 1.05 g;
• tomato ketchup – 0.2-0.25 g;
• dry pasta – 10-11.5g;
• semolina (dry) – 45-50 g.

Gluten content in rye

Rye and products containing this grain contain gluten proteins, like all grains. Mature dry grains contain up to 16% gluten. Rye flour – 2-2.5%, rye bread – about 1%.

To reduce the gluten content in products, rye is washed with hot water before cooking. Water dissolves gluten and washes it out of the grains.

Nothing can be done with bread, crispbreads, bran and cereals. These products are simply excluded from the menu if you are gluten intolerant.

The benefits and harms of gluten

If you are a healthy person, there is no need to be afraid of gluten. On the contrary, gluten is useful for the prevention of many diseases of the gastrointestinal tract and metabolic disorders.

Beneficial properties of gluten:

1. Gluten envelops the walls of the stomach and intestines, protecting against the aggressive action of acids, alkalis and other irritants, which is useful for the prevention and treatment of gastritis and peptic ulcers.
2. Gluten is a mixture of high-calorie proteins that help strengthen bones, tissue regeneration, increase hemoglobin levels in hyperchromic anemia, and maintain immunity.
3. In diabetes, gluten proteins provide quick and long-lasting satiety, which makes it easier to tolerate a reduction in carbohydrates in the diet.
4. Nutritious vegetable protein will restore liver function after damage and intoxication.
5. Gluten is a source of essential amino acids, the building material of muscles and enzymes of the body.

Gluten is only dangerous for people with genetic gluten intolerance, a disease called celiac disease. This disease is inherited. Patients with celiac disease are prescribed a gluten-free diet.

Another unpleasant property of gluten proteins is the ability to cause allergies in patients with unstable immune status. Allergy occurs, as a rule, only to one type of gluten protein: if you are allergic to wheat gluten, it does not manifest itself when consuming products made from rye, barley and other grains. Gluten allergy is temporary. More often it manifests itself in childhood in children with diathesis and stops after puberty and stabilization of the immune system.

The danger of celiac disease

Doctors distinguish between true celiac disease and celiac disease syndrome.True celiac disease is inherited in a dominant manner, that is, if one of the parents had gluten intolerance, all children will have it.

True celiac disease cannot be treated; patients are forced to follow a diet all their lives. Celiac disease syndrome develops in the absence of a genetic predisposition to this disease.

Causes of celiac disease syndrome:

• developmental abnormalities of the small intestine;
• intestinal infections;
• long-term use of antibiotics and chemotherapy drugs;
• small intestine cancer.

Celiac disease disappears after the underlying disease is cured and intestinal function is normalized.

In these diseases, the absorption of nutrients, vitamins and microelements consumed with food is impaired. This causes the development of concomitant pathologies:

• bone fragility, muscle dystrophy, including cardiac and vascular muscles;
• hypovitaminosis;
• dystrophy of nerve fibers, dysfunction of the brain and spinal cord;
• anemia;
• tooth loss, bleeding gums;
• hair loss, brittle nails, dry skin;
• decreased immunity, susceptibility to infections.

If a gluten-free diet is not followed, patients with celiac disease and celiac disease syndrome, after the development of concomitant diseases and dystrophy, die from severe infectious diseases, since the body without nutrients is unable to protect itself from pathogenic microorganisms.

How to determine gluten intolerance

If one of your parents has celiac disease, you also have the disease.

Attention! If you notice one or more symptoms of celiac disease, seek medical help to clarify the diagnosis.

Symptoms of gluten intolerance:

• increased urge to defecate;
• the stool is copious, foamy, light-colored, with a pungent odor;
• problems with stool do not disappear when taking medications that normalize intestinal functions;
• lethargy and pallor are observed;
• body weight decreases, appetite is lost;
• insomnia, neuroses, stress appear;
• symptoms of hypovitaminosis are observed - problems with skin, hair, bleeding gums, tooth loss;
• cases of infectious diseases are increasing;
• bone fragility increases.

Gluten intolerance can be of an allergic nature. In this case, allergy symptoms are observed after ingesting foods containing gluten.

Symptoms of gluten allergy:

• skin itching;
• redness, rash on the skin;
• increased salivation, nasal mucus;
• feeling of abdominal discomfort after eating gluten foods.

In case of allergies, normal stools are maintained, and signs of hypovitaminosis and weakened immunity do not occur. Gluten allergy, like other types of allergic diseases, can be controlled by taking antiallergic medications.

Attention! To clarify the type of allergy and prescribe adequate treatment, consult an immunologist.

Doctors' opinion about gluten

Experts do not recognize the dangers of consuming foods containing gluten for those who do not suffer from celiac disease or a gluten allergy.

Reilly N., pediatric gastroenterologist at Columbia University Medical Center in New York: “Complete elimination of gluten is only necessary for patients with celiac disease. For healthy people, gluten serves as food. Gluten-free diets for healthy people will cause obesity, deficiency of vitamins and microelements.”

Alexey P., gastroenterologist: “Gluten is not poison. The problems of ingesting gluten have been exaggerated.It is not capable of harming people without celiac disease or gluten allergies.”

Marina A, nutritionist, allergist-immunologist: “Unless there is a genetic disease - celiac disease, gluten intolerance in adults is temporary. After normalization of the gastrointestinal tract, there is no need to follow a diet.”

Read also:

What is Arborio rice and what dishes is it used in?

Beneficial properties of oats for the stomach.

What is triticale, what does it look like and where is it used.

Conclusion

Like all grains, rye contains gluten. But don't avoid rye products. Gluten provides health benefits to people without a diagnosis of celiac disease or gluten allergy.

The harm of gluten proteins has been exaggerated. Fear for health has given rise to myths and fables about this substance.

Without a medical examination, you should not diagnose yourself with “gluten intolerance,” nor should you go on a gluten-free diet unless you have received a doctor’s instructions. The diet must remain varied to maintain health.