Gluten: so... what is it exactly?

With the gluten-free diet rising in popularity, many of us may find ourselves asking what gluten actually is. I'm here to provide you with the breakdown, along with other related information you ought to know.

As noted by Tamara Freuman, gluten is a storage protein found in wheat, barley, and rye, and also in the lesser known grains of spelt, triticale, kamut, farro, and einkorn. People tend to mix rice into the gluten family, but it actually doesn't contain any. Oats don't contain gluten either, but due to the way they're traditionally processed in the U.S., they often become contaminated by gluten; therefore, when on a gluten-free diet, one should opt for gluten-free oats.

Walking through the grocery store, you may notice of a number of products boasting the gluten-free label, yet they're void of the grains listed above. Many of these foods are naturally gluten-free, but as Freuman points out, companies may choose to use the label as a marketing tactic to make their product appear healthier than their competition. That being said, gluten can also be used to thicken foods, so many unassuming products can in fact be sneaky sources of it. Gluten can appear anywhere, from ketchup to soup, so be weary and check nutrition labels if you're looking to avoid it.

If you're switching over to a gluten-free diet due to Celiac disease (in which gluten damages the small intestine) or because of a gluten-sensitivity (in which gluten may cause discomfort, but does not damage the intestine), there are food swaps that can be implemented for a smooth transition. Freuman suggests incorporating gluten-free oats, brown and wild rice, millet, buckwheat, and quinoa into your diet to replace whole-grains derived from wheat. When baking, wheat-based flour can be substituted for flours made of beans, lentils, chickpeas, or nuts (Bob's Red Mill offers a vast array of gluten-free flours, baking-mixes, and other products). Additionally, gluten-free cereals, sweets, and beyond are becoming more widely available in supermarkets all over, so these foods don't have to be nixed from your diet!

On the other hand, if you don't suffer from a gluten-related illness, buying gluten-free products isn't going to do you any favors; just because they're made without gluten doesn't mean they're healthier than the foods they replicate. In many cases, gluten-free goods contain more sugar and fat than their wheat-based originals to keep the ingredients bound together. Bottom line: if your body tolerates gluten, there's no need to stock up on the made-to-be-gluten-free foods.

If you think you may have a gluten-related illness, be sure to get tested by your doctor before altering your grocery list!