Is gluten-free diet meaningless for Japanese people? Explaining its effects and precautions
What is gluten-free?
Definition and characteristics of gluten
Gluten is a type of protein found in grains such as wheat, barley, and rye. Gluten is formed when flour is kneaded with water. At this time, two types of proteins, glutenin and gliadin, combine to create gluten. Gluten has the property of giving foods their stickiness and elasticity. For this reason, it is used in a variety of dishes, including bread, pasta, pizza, and cakes. However, some people have sensitivity or intolerance to gluten.
The meaning and background of gluten-free
Gluten-free refers to a diet that avoids foods containing gluten . Originally, gluten-free was a dietary therapy designed for patients with celiac disease, a type of gluten intolerance.
Celiac disease is an autoimmune disease in which the ingestion of gluten triggers an immune response that damages the mucous membrane of the small intestine. There are many celiac disease patients in Europe and the United States, and the demand for gluten-free foods is on the rise. In recent years, with the rise in health consciousness, even people without celiac disease are starting to practice gluten-free diets. More and more people are avoiding gluten in the hope of improving their skin condition and helping with their diet.
Differences between gluten situations overseas and Japan
Overseas, especially in Western countries, wheat products such as bread and noodles are widely consumed as staple foods, and as a result, the incidence of gluten intolerance and celiac disease is relatively high.
[ Celiac disease prevalence in major countries
- United States: 1%
- Italy: 0.7%
- Germany: 0.3%
- United Kingdom: 0.1%
On the other hand, rice has traditionally been the staple food in Japan. Wheat consumption is not as high as in Western countries, so the incidence of celiac disease is thought to be lower in Japan than in Western countries . However, in recent years, the Japanese diet has become more Westernized, and wheat consumption has been on the rise.
As a result, the number of people suffering from gluten-related health problems is also increasing. As mentioned above, the situation regarding gluten-free diets differs significantly between Japan and other countries. While gluten-free diets are becoming established as a way to deal with gluten intolerance in Europe and the United States, it can be said that awareness of gluten-free diets is still low in Japan.
Why Japanese people say gluten-free is pointless
Japanese people consume less wheat than Westerners
It is said that Japanese people consume less wheat than Western countries. According to a survey by the Ministry of Agriculture, Forestry and Fisheries, the average annual wheat consumption per person in Japan is about 32 kg. In contrast, the average consumption in the United States is about 80 kg, and in Italy it is about 150 kg, more than twice that of Japan.
This is thought to be because rice is the staple food in Japan, and the proportion of dishes using wheat is not as high as in Europe and the United States . In Japan, meals centered around rice are more common than bread or noodles. Therefore, the amount of wheat consumed by Japanese people naturally tends to be lower than in Europe and the United States.
Gluten sensitivity is common in Europe and the United States
Celiac disease, a typical gluten intolerance, is known to have a high incidence in Europe and the United States. It is estimated that approximately 1% of the population in the United States and 0.5-1% of people in Europe suffer from celiac disease. However, the prevalence of celiac disease in Japan is said to be extremely low at around 0.05%.
This difference is thought to be related to genetic factors and differences in dietary habits. Specific genotypes (HLA-DQ2 or HLA-DQ8) are involved in the development of celiac disease. The frequency of these genotypes is known to be high in Westerners and low in Japanese. Additionally, as mentioned above, the low wheat consumption in the Japanese diet is also thought to be one of the reasons for the low incidence of celiac disease.
A diet centered on Japanese food reduces gluten intake
Washoku, the traditional Japanese diet, has a relatively low gluten intake. The basics of washoku consist of rice, miso soup, and side dishes of fish or vegetables. These ingredients either do not contain gluten or, if they do, only small amounts.
[Characteristics of Japanese cuisine]
- Rice is the staple food
- Use seasonal ingredients
- Use dashi wisely
- Incorporate fermented foods
- Use lots of vegetables
In this way, Japanese cuisine can be said to be a style of eating that naturally reduces gluten intake. However, modern Japanese cuisine also includes many dishes that use wheat, such as ramen, bread, and noodles. Consumption of these foods is on the rise, especially among younger generations. As a result, even if you follow a diet centered on Japanese cuisine, your gluten intake may still be high.
When practicing a gluten-free diet, it is important to review your diet and control your gluten intake. As mentioned above, Japanese people tend to consume less gluten than people in the West, so it is sometimes said that there is less need for a gluten-free diet. However, as Japan's diet becomes increasingly Westernized, the number of people with gluten intolerance is increasing. It is important to adopt a gluten-free diet that suits your constitution and eating habits.
Characteristics of people for whom gluten-free makes sense
People with gluten intolerances or allergies
A gluten-free diet is most effective for people with gluten sensitivity or allergies. Gluten sensitivity, typified by celiac disease, is an autoimmune disease in which the lining of the small intestine is damaged when gluten is ingested. For people with this disease, avoiding gluten can lead to an improvement in their symptoms.
Additionally, people with gluten allergies experience allergic symptoms when they ingest gluten. Specifically, symptoms such as skin rashes, difficulty breathing, abdominal pain, and diarrhea may appear. For people with gluten allergies, a gluten-free diet is essential to prevent these symptoms. It is important for people with these conditions to practice a strict gluten-free diet under the guidance of a doctor. It is not enough to just reduce gluten intake; it is necessary to completely eliminate gluten.
People with high wheat intake
Some Japanese people have a very high wheat intake. Those who eat wheat-based foods such as bread, noodles, and sweets on a daily basis may be unknowingly consuming large amounts of gluten.
In particular, people who frequently eat out or rely on ready-made meals can find it difficult to grasp how much gluten they are consuming. People who consume a lot of wheat may feel their health improve by going gluten-free. In some cases , reducing gluten intake can improve symptoms such as digestive problems, rough skin, and fatigue.
However, if you are a high wheat consumer and are starting a gluten -free diet, it is important to maintain a balanced diet. You need to be careful not to become deficient in other nutrients by avoiding wheat too much.
[Points to note when starting gluten-free]
- Consider the intake balance of protein, dietary fiber, vitamins, minerals, etc.
- Learn how to choose gluten-free foods
- Be careful when choosing your menu when eating out
People who are concerned about rough skin or dieting
In recent years, gluten-free diets have been gaining attention among people who are conscious about their beauty and health. Some people who suffer from rough skin or diet problems believe that gluten may be the cause and have begun to practice gluten-free diets. In fact, there are cases where gluten is actually causing rough skin or interfering with dieting. Gluten can cause inflammation in the body, so it is thought to be one of the factors that lead to skin problems.
Additionally, foods containing gluten are often high in calories and can be detrimental to weight management. However, if you are struggling with skin problems or dieting, it's important not to expect excessive results when starting a gluten-free diet. This is because there are also cases of skin problems and diet failures that are not caused by gluten. It would be wise to view gluten-free dieting as merely one way to improve skin problems and achieve successful dieting.
At the same time, it's important to take a comprehensive approach, including a balanced diet and moderate exercise. As mentioned above, people for whom a gluten-free diet would be beneficial include those with gluten intolerances or allergies, those who consume a lot of wheat, and those who have skin problems or are struggling with dieting. Whether or not you can benefit from a gluten-free diet varies greatly from person to person. When starting a gluten-free diet, it's important to carefully assess your constitution and eating habits and practice it within your limits.
The benefits of gluten-free eating for Japanese people
Improves rough skin
Eating a gluten-free diet may improve rough skin. Gluten is thought to be one of the factors that cause inflammation in the body. When inflammation becomes chronic, the skin's barrier function weakens, making it more susceptible to external stimuli. As a result, skin problems such as acne, eczema, and atopic dermatitis become more likely to occur.
In some cases, going gluten-free can reduce inflammation in the body and improve skin conditions. In fact, many people report that their rough skin improved after switching to a gluten-free diet. However, the causes of rough skin vary from person to person, so going gluten-free may not be effective for everyone. If you're concerned about rough skin, it's a good idea to first review your skin type and lifestyle habits, and then try going gluten-free if necessary.
Diet effect
Going gluten-free can sometimes be effective for weight loss. However, foods containing gluten are often high in calories and can hinder weight management. For example, wheat products such as bread, pasta, and pizza are high in carbohydrates, and eating too many can lead to excessive calories.
Gluten is also said to have the effect of stimulating appetite. By going gluten-free, you may naturally reduce your calorie intake, making weight management easier. Furthermore, gluten-free diets tend to include a lot of vegetables, fruits, and protein. These foods tend to make you feel full and are suitable for dieting. However, some gluten-free foods contain a lot of carbohydrates and fats instead of wheat flour. When choosing gluten-free foods, it is important to carefully check the ingredient label and pay attention to the amount of calories and carbohydrates.
Improves intestinal environment
Practicing a gluten-free diet may improve your intestinal environment. Gluten is one of the components that is difficult to digest in the small intestine. If gluten is not digested properly, it ferments in the intestines and produces gas. This can result in digestive symptoms such as abdominal pain, diarrhea, and constipation.
It has also been pointed out that gluten may suppress the activity of good bacteria in the intestines and promote the growth of bad bacteria. A decrease in good bacteria in the intestines can lead to a weakened immune system, skin problems, obesity, and more. By practicing a gluten-free diet, the burden on the intestines is reduced, creating an environment that is conducive to the growth of good bacteria. As a result, you can expect improvements in digestive symptoms, improved immunity, and improved skin condition.
However, when practicing a gluten-free diet, it is important to actively incorporate foods that improve the intestinal environment, such as dietary fiber and fermented foods. Greater results can be achieved by not only avoiding gluten but also by focusing on a diet that nurtures the intestinal flora. As mentioned above, the benefits of a gluten-free diet for Japanese people include improved skin conditions, weight loss, and an improved intestinal environment.
However, these benefits vary greatly from person to person and may not apply to everyone. When starting a gluten-free diet, it is important to practice within your limits, taking into account your constitution and goals. Also, when continuing a gluten-free diet, it is important to remember to eat a balanced diet and consume sufficient essential nutrients.
Gluten-free precautions
The importance of a nutritionally balanced diet
The most important thing when practicing gluten-free is to eat a nutritionally balanced diet. Avoiding gluten too much can result in a lack of necessary nutrients, making it difficult to maintain good health. Wheat products in particular contain important nutrients such as dietary fiber, B vitamins, and iron.
A deficiency in these nutrients can cause symptoms such as constipation, anemia, and fatigue. When practicing a gluten-free diet, it is important to actively incorporate other grains, vegetables, and proteins into your diet instead of wheat.
For example, you can create a balanced meal by combining rice, grains, beans, seafood, meat, etc. Also, don't forget to consume vegetables, fruits, and dairy products that are rich in vitamins and minerals.
[Examples of nutritionally balanced meals]
- Brown rice, grilled fish, simmered vegetables, tofu salad
- Quinoa salad, grilled chicken, soup, yogurt
- Buckwheat pancakes, fried eggs, vegetable juice
How to Choose Gluten-Free Foods
When choosing gluten-free foods, it is important to carefully check the ingredient label. Even foods that claim to be gluten-free may actually contain trace amounts of gluten. People with gluten allergies or intolerances should be especially careful, as even small amounts of gluten can cause symptoms.
Additionally, some gluten-free foods contain a lot of carbohydrates and fats instead of wheat flour. Eating too many of these foods can lead to excess calories and weight gain. When choosing gluten-free foods, it's important to pay attention to the amount of calories, carbohydrates, and fat. We recommend choosing foods made with as few ingredients as possible. For example, foods made with rice flour, multigrain flour, buckwheat flour, etc. are said to be relatively nutritionally balanced.
[Tips for choosing gluten-free foods]
- Check the ingredients carefully
- Be mindful of the amount of calories, carbohydrates, and fats
- Choose foods made with simple ingredients
Tips for eating out
For people on a gluten-free diet, eating out can be a big worry. This is because many restaurant and cafe menus contain foods that contain gluten. However, it is not realistic to completely avoid eating out. The important thing is to find a restaurant that suits you and order wisely.
Start by finding a restaurant that is gluten-free. Recently, the number of restaurants that offer gluten-free menus has been increasing. By researching in advance, you can enjoy eating out with peace of mind. Also, when ordering, we recommend asking the staff for details about the contents of the dish.
You can determine whether a dish contains gluten by checking the ingredients and cooking method used, and in some cases, you may be able to have gluten-containing ingredients removed.
[Tips for eating out]
- Find restaurants that cater to gluten-free needs
- Ask the staff for more details about the dishes
- Exclude gluten-containing ingredients
As mentioned above, when practicing gluten-free diets, it is important to pay attention to nutritionally balanced meals, how to choose gluten-free foods, and how to be creative when eating out. It is important to have the correct knowledge and practice gluten-free diets in a way that suits you. If you can continue to follow a gluten-free diet within your limits and have fun, you will be able to live a healthy 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 can be purchased online from "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 their 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.
summary
Gluten-free is a diet that has been gaining attention in recent years, but it is sometimes said that it is not necessarily necessary for Japanese people. The reasons for this include the fact that Japanese people consume less wheat than Westerners, and that there are many people in Western countries who are gluten sensitive. It has also been pointed out that if you follow a diet centered on Japanese food, your gluten intake will naturally be reduced. However, it is true that there are some Japanese people for whom gluten-free diets are effective.
People with gluten intolerances or allergies, people who consume a lot of wheat, and people who are concerned about skin problems or dieting may find it worth trying gluten-free. By going gluten-free, you can expect benefits such as improved skin, weight loss, and an improved intestinal environment. However, when starting a gluten-free diet, it is important to maintain a balanced nutritional diet and choose the right gluten-free foods.
Additionally, when eating out, it's important to be mindful of finding restaurants that are gluten-free and asking for more information about the contents of the dishes. The most important thing about going gluten-free is to have the right knowledge and practice it in a way that suits you. If you can continue to enjoy it within your limits, you should be able to live a healthy diet.
For Japanese people, going gluten-free is not a panacea, but it is certainly an option worth considering. If you can successfully incorporate a gluten-free diet into your body, eating habits, and goals, you may be able to live a healthier and more fulfilling life. If you're interested in going gluten-free, we recommend first reviewing your diet and gradually incorporating it into your life.
It's also important to find a gluten-free style that suits you. Gluten-free is a diet that has great potential. With the right knowledge and by practicing it in your own way, you may be able to achieve a healthier and more fulfilling life. If you're interested in gluten-free, why not give it a try?
