Is a Gluten-Free Diet Healthy?

For individuals with celiac disease, strict avoidance of gluten is essential. However, an increasing number of healthy people are also avoiding gluten-containing grains. But is this necessary, and could it have unintended health consequences?

Gluten is the protein that gives dough its elasticity and prevents baked goods from crumbling. It is typically found in bread and pastries, as well as in cereals, beer, and processed foods like spice mixes, sauces, ice cream, and ready-made meals. Grain extracts are widely used in the food industry as stabilizers and carriers. Grains such as wheat, spelt, rye, and others contain gluten within their kernels.

What Is Gluten?
Many people think of gluten as a specific substance found in some grains. However, it is actually a more complex concept: gluten is a generic term that refers to a mixture of two groups of plant proteins found in nearly all grains (cereal grasses) - including wheat and rye. These proteins differ slightly in structure, which is crucial for tolerability. The two groups of gluten proteins in all cereal plants are called prolamins and glutelins. According to current knowledge, the glutelins in all grains are considered harmless.

Only prolamins are responsible for allergies and intolerances, particularly those from wheat and its close botanical relatives such as spelt or einkorn. Wheat prolamins are called "gliadins". Rye and barley, which are closely related to wheat, can also cause problems for some people. Therefore, when people colloquially refer to "gluten-containing", they technically mean it contains potentially intolerable prolamins.

What Are Gluten-Containing Grains?
Most popular grains contain potentially intolerable prolamins, making them "gluten-containing":

• Wheat (durum wheat, soft wheat)
• Spelt
• Emmer
• Einkorn
• Rye
• Barley.

Conversely, products and flours made from the following are naturally "gluten-free":

• Millet
• Corn
• Rice
• Buckwheat
• Quinoa
• Amaranth
• Soy, chickpeas, lupins, or other legumes.

Buckwheat, quinoa, and amaranth are not technically grains but can be used similarly in cooking and are classified as pseudo-cereals. Increasingly, flours made from legumes (such as soy, lentils, chickpeas, etc.) are available on the market and can also be used to make dough.

Is Oatmeal Gluten-Free?
Oats are a special case among native grains: they can be sold as gluten-free under certain circumstances. While oats belong to the cereals and therefore contain gluten, their prolamins (called "avenins") are chemically significantly different from those of wheat, rye, and barley. Therefore, oats are generally well-tolerated by most gluten-sensitive individuals.

However, oats are not recommended for a strictly gluten-free diet in cases of celiac disease. This is partly because traces of gluten-containing grains can get into oats during production, such as during cultivation or in the grain mill. The "gluten-free" oats available on the market come from specially controlled production and are free from the intolerable prolamins of other cereal species.

Is Gluten Unhealthy?
In recent years, gluten has been generally stigmatized as harmful. Some people suffer from a proven gluten intolerance called celiac disease. This is an incurable condition where the body's immune cells recognize certain types of gluten as an enemy, causing inflammation in the intestine and attacking the villi. Affected individuals must strictly avoid even the smallest traces of gluten.

Even people without a proven gluten intolerance are increasingly opting for "gluten-free" diets. Wheat and gluten are suspected of promoting inflammation and certain autoimmune diseases. However, these connections are not yet fully understood or proven. The gluten-free diet is already a trend, but the benefits for healthy individuals are, according to experts, at least questionable.

Are Gluten-Free Products Expensive?
"Gluten-free" labeled foods often cost significantly more than corresponding gluten-containing products. The reason is the production process, which must avoid any contamination with gluten, as even traces of gluten can be harmful to people with celiac disease. Many companies maintain their own laboratories to ensure gluten-free production, making these products a financial burden.

Do "Gluten-Free" Products Contain Additives?
Another drawback is that while "gluten-free" products like bread and pastries do not contain potentially harmful gluten, they often include several additives. These are meant to optimize baking properties and improve the product's sensory quality, such as texture and consistency. Studies from the USA have also shown that "gluten-free" products often contain harmful heavy metals like arsenic (link to the study). This is because rice, commonly used as a gluten-free substitute grain, tends to be more contaminated with arsenic.

Do Gluten-Free Foods Contain Enough Vitamins and Fiber?
Gluten-free products often lack essential vitamins and fiber. For example, avoiding whole grain bread also means missing out on healthy fiber, which is important for intestinal health and has a positive effect on blood pressure. Similarly, obtaining sufficient magnesium or other nutrients like B vitamins can be more challenging when avoiding gluten-containing grains. Studies suggest an increased risk of developing type 2 diabetes on a gluten-free diet.

Does Eating Gluten-Free Require Preparation and Communication?
The social aspect should not be underestimated: adhering to a strict gluten-free diet requires permanent abstinence. This can be a real challenge, especially at social events, in restaurants, or when traveling. For people with celiac disease, it is crucial to inquire about food preparation and, if necessary, bring their own food - even at the risk of offending servers or sparking discussions with family or friends. Those with proven gluten-related symptoms, such as celiac disease, cannot "make an exception" and must strictly adhere to a "gluten-free" diet for life.

Who Benefits from a Gluten-Free Diet?
For healthy individuals, gluten-free products can bring unnecessary disadvantages, and a strict "gluten-free" diet offers no benefits for those without celiac disease. Those who avoid gluten should make an effort to eat a diverse diet, cooking fresh and naturally whenever possible.

Including gluten-free flours from legumes, buckwheat, and similar alternatives in the meal plan can be beneficial for everyone, as variety is good for the body. Additionally, reducing gluten intake can often be achieved by using fewer processed foods and cooking fresh more frequently.