What is gluten-free? Benefits and precautions explained
Gluten-free basics
What is gluten?
Gluten is a protein found in grains such as wheat, barley, and rye . When flour is mixed with water and kneaded, gluten is formed. This gluten is what gives foods like bread and pasta their chewy texture and stickiness . However, gluten is also difficult to digest and can cause health problems for some people.
Definition of gluten-free
Gluten-free literally refers to a diet that does not contain gluten or that eliminates gluten as much as possible . More precisely, the standard is that the gluten content in food should be 20 mg or less per kg. Gluten-free diets were originally devised as a therapeutic diet for people with celiac disease, a type of wheat allergy. However, in recent years, with the rise in health consciousness, it has become popular with a wider range of people.
Typical foods that contain gluten
Gluten is found in many foods, including:
[ Foods that contain a lot of gluten
·bread
·pasta
·pizza
・Sweets such as cakes and cookies
・Beer ・Soy sauce
These foods are rich in gluten because they are made from wheat flour, barley, and rye. Gluten is also found in some processed foods, such as the following:
[ Gluten used in processed foods
・Binding agent for processed meat products such as ham and sausage
-Binder for cereal and granola
・The secret ingredient in curry roux and stew
Many foods that are essential to our diet contain gluten. To go gluten-free, you need to avoid these foods and choose alternatives.
Why is gluten-free so popular now?
Influence of foreign celebrities
The reason why gluten-free has started to attract attention is due to the influence of foreign celebrities . Many Hollywood stars and athletes are known to adopt gluten-free diets to maintain their health and lose weight.
For example, tennis player Novak Djokovic has said that going gluten-free has improved his performance and helped him rise to world number one. Such examples of celebrities' gluten-free diets have been widely covered in the media, raising interest in gluten-free diets .
Increasing health consciousness
In recent years, growing health awareness has also been a driving force behind the gluten-free boom. In modern society, various health problems, such as lifestyle-related diseases and allergies, are on the rise. As a result, more and more people are reassessing their eating habits and striving to eat healthier meals. Gluten-free is an attractive option not only for people with wheat allergies or gluten intolerances, but also for health-conscious people.
Increasing wheat intake and health concerns
Traditionally, rice has been the staple food in Japan. However, due to the influence of Westernization, consumption of wheat products such as bread and pasta has increased . According to a survey by the Ministry of Agriculture, Forestry and Fisheries, per capita wheat consumption in Japan has roughly doubled over the past 50 years. Gluten, which is contained in wheat, has become an essential part of the modern diet.
On the other hand, it has been pointed out that excessive wheat intake may increase the risk of obesity and lifestyle-related diseases . There is also a theory that gluten disrupts the intestinal environment and may cause autoimmune diseases and chronic illnesses. Due to these health concerns, an increasing number of people are thinking about avoiding gluten. For these reasons, gluten-free is currently attracting a great deal of attention. For modern people seeking a healthy and safe diet, gluten-free is an attractive option.
The benefits of gluten-free
Alleviating allergies and intolerance symptoms
The biggest benefit of a gluten-free diet is that it can improve symptoms for people with wheat allergies or gluten intolerance . For diseases such as celiac disease, which are triggered by an autoimmune reaction to gluten, avoiding gluten is considered the only treatment.
Additionally, many people with gluten intolerance, which is not as severe as celiac disease, still feel unwell when they ingest gluten. For these people, a gluten-free diet can be a great help in improving their symptoms . In fact, there are many reports of people who have switched to a gluten-free diet and seen improvements in symptoms such as stomach pain, diarrhea, and headaches.
Relieves digestive upset
Gluten is a component that is difficult to digest , so consuming a lot of it puts a strain on the digestive system. In particular, with the increasing consumption of wheat processed products in modern diets, it is not uncommon for people to unknowingly consume excessive amounts of gluten.
As a result, an increasing number of people are experiencing digestive problems such as an upset stomach, constipation, and diarrhea. A gluten-free diet can help alleviate these digestive problems. Avoiding gluten reduces the burden on the digestive organs and promotes comfortable digestion.
Expectations for diet effects
It is said that going gluten-free can also have a positive effect on weight loss . One reason for this is that many foods that contain a lot of gluten are high in calories. Wheat-based processed foods such as bread, pasta, and pizza are rich in carbohydrates, and eating too many can lead to excessive calories. A gluten-free diet naturally leads to calorie restriction , as it involves avoiding these foods.
Gluten is also said to have the effect of increasing appetite, so some say that avoiding gluten can help prevent overeating. However, it's important to remember that going gluten-free doesn't directly translate to dieting, and calorie restriction and exercise are essential.
Improves rough skin
Going gluten-free is also thought to have a positive effect on skin health . Gluten can cause inflammation in the body, which can affect the skin. In fact, many people report that their skin problems have improved after going gluten-free.
For those with inflammatory skin problems such as atopic dermatitis or psoriasis, a gluten-free diet may be worth trying. Avoiding gluten may also help prevent skin aging. Inflammation destroys collagen in the skin, causing wrinkles and sagging, so reducing inflammation through a gluten-free diet is important for maintaining youthful skin .
As mentioned above, going gluten-free has many benefits. For those with gluten-related health issues, going gluten-free can be a diet that directly improves symptoms. It's also an option worth trying for those who suffer from digestive problems or skin problems.
Disadvantages and precautions of gluten-free diets
Risk of nutritional imbalance
A gluten-free diet avoids grains containing gluten, such as wheat and barley , and therefore tends to lack the nutrients found in these grains. Wheat, in particular, is a source of important nutrients such as protein, dietary fiber, B vitamins, and iron. A lack of these nutrients can lead to problems such as anemia, fatigue, and decreased physical strength .
Additionally, some gluten-free foods use refined ingredients with low nutritional value. Therefore, when practicing a gluten-free diet, it is important to supplement the nutrients that tend to be lacking with other foods . Specifically, try to get protein from meat, fish, and beans, dietary fiber from vegetables and fruits, and vitamins and minerals from a variety of foods.
Costly and time-consuming
The downside of continuing a gluten-free diet is that it is costly and time-consuming . Gluten-free foods tend to be more expensive than regular foods. Gluten-free processed foods and restaurant menus in particular tend to be more expensive due to the special ingredients and manufacturing processes involved. Even if you cook gluten-free meals at home, you will need to purchase special ingredients, which can be expensive.
Furthermore, when preparing gluten-free meals, great care must be taken to avoid contamination with gluten . Even more care must be taken than usual when cleaning cooking utensils and surfaces, and storing ingredients. When eating out, it takes more effort than the average person to check the menu and explain things to the staff. These costs and hassle can be barriers to continuing a gluten-free diet for the long term.
Stress from eating out and dietary restrictions
Few gluten-free restaurants
When practicing a gluten-free diet, stress when eating out can be a major problem . In Japan, restaurants that offer gluten-free menus are still in the minority. Gluten-free options are particularly limited at fast food restaurants and family restaurants.
This can limit opportunities to eat out and make it difficult to choose a menu. Using specialized apps and websites is an effective way to find gluten-free restaurants, but sometimes the information is insufficient, making it difficult to find a restaurant that you can feel comfortable using .
Mental burden due to restrictions
Furthermore, gluten-free dietary restrictions can also be a mental burden . For people who love bread, pasta, cake, and other foods, giving up these foods can be particularly stressful. Narrowing your food options can take away the joy of eating.
Additionally, having to order or bring a special menu when dining with others can be a source of stress. Feelings such as "I feel bad for making everyone feel uncomfortable" or "I can't eat the same food as everyone else" can make you feel isolated and left out . This mental burden can be a major barrier to continuing a gluten-free diet. To reduce the stress caused by restrictions, it's important to find your own way of dealing with stress. As mentioned above, there are also disadvantages and things to be aware of when going gluten-free.
There are many barriers to going gluten-free, including issues with nutritional balance, increased costs and effort, and the stress of eating out. When starting a gluten-free diet, it is important to fully understand these points and take measures. Furthermore, whether or not you need to go gluten-free depends on your individual health condition. It is important to avoid starting a gluten-free diet for superficial reasons and to consult with a doctor or nutritionist to find a diet that suits you .
How to Choose Gluten-Free Foods
Check the ingredient list
If you're starting a gluten-free diet, it's important to carefully check food labels . In particular, when purchasing processed foods, check the ingredients list to see if they contain gluten-containing grains such as wheat, barley, and rye. However, even if a product is labeled "wheat-free" or "wheat flour-free," it's still possible that other gluten-containing grains may be used, so don't be complacent.
It's safest to choose products that are clearly labeled "gluten-free." Also, when looking at the label, be sure to check the allergy information section. For people with wheat allergies, the product may clearly state that wheat is used . Also, be sure to look out for warnings such as "There is a possibility of wheat contamination during the manufacturing process." People with gluten intolerances can react to even small amounts of gluten, so this information is important to keep in mind.
Use of gluten-free grains such as oats
In a gluten-free diet, it is recommended to use gluten-free grains such as oats, rice, and quinoa instead of wheat. Oats, in particular, are rich in dietary fiber and protein and are a great ally for gluten-free diets. Products that use oats include cereal, cookies, and pancake mixes.
However, because oats are sometimes processed on the same manufacturing line as wheat, there is still a risk of gluten contamination . When using oats, be sure to choose products that are labeled "gluten-free." Also, when cooking at home, it's a good idea to actively incorporate other gluten-free grains, such as rice, quinoa, and amaranth. These grains can be used to create alternatives to wheat dishes, such as bread, noodles, and pizza.
Use of rice flour and multigrain flour
For gluten-free meals, we recommend using rice flour or multigrain flour instead of wheat flour when making dishes . Rice flour can be used in a wide variety of cooking and baking, just like wheat flour. There is an increasing number of products being sold as substitutes for wheat flour products, such as rice flour bread, cakes, and cookies. When making food at home, you can enjoy gluten-free dishes by using rice flour instead of wheat flour.
However, because rice flour has different properties from wheat flour, you will need to be creative with your recipes . Adjust the amount of water, heat, mixing method, etc. to find a cooking method that suits rice flour. In addition to rice flour, there are also various other grain flours such as buckwheat flour, millet flour, and foxtail millet flour. Using these alone or combining them with rice flour will expand the variety of gluten-free dishes you can make . For example, buckwheat flour is suitable for making pasta and noodles.
Millet flour and foxtail millet flour can be used to make pancakes, cookies, and other sweets. Multigrain flour has a distinctive taste and texture, making it a useful accent for dishes. When choosing gluten-free foods, it is important to carefully check the ingredient label. Also, by making good use of gluten-free grains such as oats, rice, and quinoa, as well as rice flour and multigrain flour, you can enjoy a gluten-free diet to the fullest. Find the gluten-free foods that suit you and aim to eat a varied diet .
Introducing Komeko's Palette's gluten-free menu
Gluten-free rice flour bread
Komeko's Palette offers bread made with 100% rice flour, which does not contain any wheat . It has the chewy texture unique to rice flour and a gentle sweetness not found in wheat bread. This product is recommended not only for those who want to avoid gluten, but also for health-conscious people . We are also committed to being completely additive-free, and are mindful of safety and security. People with wheat allergies or those who require a gluten-free diet can also enjoy our delicious bread .
Gluten-free rice flour bagels
Gluten-free bagels made with rice flour are also a popular item. They have a unique chewy texture and a wide variety of flavors, from plain to fruit. They are also delicious as bagel sandwiches, providing a satisfying and satisfying meal . Palette's bagels are made with beet sugar instead of refined sugar, resulting in a refined sweetness. Be sure to try these new and innovative bagels , which are both healthy and delicious .
Gluten-free rice flour dumplings
Komeko's Palette also sells gluten-free gyoza. The dough, made with rice flour, has a chewier texture than gyoza skins made with wheat flour. The skin has a gentle flavor that brings out the umami of the filling. Gluten-free gyoza are hard to find commercially. With Palette's rice flour gyoza skins, you can enjoy gyoza without worrying about gluten . They're also the perfect product for making homemade gyoza at home.
Gluten-free rice flour dumplings
Palette's gluten-free dumplings, made with rice flour, are also popular. They have a chewy texture and gentle sweetness that only rice flour can provide.
This is a recommended item for those who want to enjoy a healthy snack time.It can also be safely enjoyed by those with wheat allergies or those avoiding gluten.
Gluten-free rice flour menus are available for purchase online at "Komeko's Palette"
Choosing delicious and safe foods is essential to maintaining a gluten-free diet. In this context, Komeko's Palette, an online store selling gluten-free rice flour menu items, is gaining attention.
Komeko's Palette offers a wide range of products made with rice flour, including bread, bagels, gyoza, and dumplings. All of the products are made without any additives, wheat, or refined sugar, so they are safe and secure to eat .
This site is recommended not only for those with wheat allergies or gluten intolerances, but also for those aiming for a healthy diet. Komeko's Palette products are appealing because of the chewy texture and gentle flavor that only rice flour can provide . Their bread and bagels offer a new and delicious taste that is a little different from those made with wheat flour. Their gyoza are gluten-free, which is hard to find commercially available. They're perfect for enjoying homemade gyoza at home.
Another popular item is rice flour dumplings, which offer a traditional taste. Komeko's Palette will add a fun touch to your everyday dining table, even if you're gluten-free.
As it is an online shopping site, you can order from anywhere in the country. It's great to be able to get delicious, healthy gluten-free foods from the comfort of your own home. They also offer a subscription service, so you can receive specific products every month. Why not try Komeko's Palette to find the foods you need for your gluten-free diet? We're sure your meals will be more enjoyable and healthier.
Order healthy gluten-free rice flour bread online at "Komeko's Palette"
Order healthy gluten-free rice flour bagels online at Komeko's Palette
summary
A gluten-free diet involves avoiding grains such as wheat and barley that contain gluten, and instead focusing on rice and other grains.It is an important dietary therapy for people with wheat allergies or gluten intolerances, and is also gaining attention from the general public due to growing health consciousness.
Going gluten-free is said to have many benefits, including improving allergy symptoms, easing digestive problems, and improving rough skin. However, it's important to understand that there are also disadvantages, such as the risk of losing your nutritional balance and limiting your dietary options. When choosing gluten-free foods, it's important to check the ingredient label and choose products made with gluten-free grains or rice or multigrain flour.
Another way to live a safe and secure gluten-free lifestyle is to use a specialized online shopping site like Komeko's Palette. It's important to incorporate gluten-free foods into your diet to a reasonable extent, in line with your constitution and health condition. Consult with a doctor or nutritionist to find a gluten-free style that's right for you. We hope that delicious, healthy gluten-free meals will support your healthy and fulfilling diet.
