74 VEGAN FOOD & LIVING M AY
Nutrition SOS
Gluten science
Intolerance is another word
for dietary allergy, resulting
in an often delayed negative
reaction internally. Dietary
intolerances are far more
common than you may fi rst
think. There are a variety of
diff erent degrees of allergic
reaction to food-based
allergens such as soya and dairy, all of which emanate
from the body’s rejection of certain protein complexes in
common foods. The most common culprit besides lactose
(not an issue for us plant-mylk drinkers) is gluten. Let’s get
molecular for a second...
Gluten is a complex protein compound found inside
certain grains, including wheat, oats, spelt, rye and barley.
Gluten (from the Latin, meaning glue) constitutes two
protein complexes; gliadin and glutenin, which combine
together to store carbon and nitrogen for later use in the
plant. When these proteins associate during cooking and
processes involving water, a stretchy and globular texture
is created, which will maintain structure when heated and
cooled. This is why gluten-containing fl our is used in baking
products, as pockets of air can be held within the structure
of the gluten proteins, maintaining the light texture we
attribute to cakes and breads.
The reason why gluten becomes
so bothersome is due to the high
allergenic nature of gluten. The
protein complex is very diffi cult
to digest and break down, and so
can irritate the intestinal tract in
certain individuals whom may
have a predisposition to digestive
sensitivity (but it’s not known why
some people are more likely to
develop a sensitivity than others).
The intestinal villi (small fi nger-
like protrusions of the intestine
that help us achieve optimal
digestion) respond with an allergic
response in the presence of gluten. Triggering the body’s
immune system, white blood cells and lymphocytes go into
overdrive in an attempt to protect you from potential harm.
Much as when we experience a cut or burn, there’s a rush
of immune cells to the area, which induces the symptoms
of gluten-intolerance. What’s more, the digestive system
tries to rid itself of the gluten as soon as possible, which
may result in diarrhoea and sickness. Some even report skin
rashes from gluten ingestion – dermatitis herpetiformis
(DH) is a small, red and blotchy skin rash that results from
the consumption of gluten as a result of infl ammation and
auto-immune reactions. DH is estimated to aff ect 15-25%
of those with coeliac disease (National Institute of Health,
2017), and can be prevented by abstaining from gluten.
Shop around
Thanks to current consumer lifestyle
focus on health and wellness, consumer
demand for alternative products that
cater for everyone’s diets are on the rise.
Supermarkets are in a head-on race to
colonise the ever-growing free-from slice
of the market, with a huge boom in the size
and variety of free-from foods available
in every leading supermarket to date. The
most on-board supermarket I have found
is Tesco, with their own free-from range
growing by the week – the free-from cheesy
fl avour nachos are possibly my favourite
Saturday night pick-me-up. No...they are my favourite.
One of my favourite places to widen my dietary product
range is by checking out vegan festivals and fairs. VegFest
and The Allergy and FreeFrom Show are two of the best,
and largest exhibiting festivals that you will experience. If
the free samples weren’t enough to draw you in, there’s the
promise of discovering exciting new products at an often
discounted price. You will be surprised at the variety of
breads that can be made from brown rice and buckwheat
fl our. Mind blowing!
If your current supermarket just isn’t giving you what
you need, don’t be afraid to shop around and see what other
shops can off er you. Independent vegan and vegetarian
shops will always be ready to help you fi nd suitable products,
and a quick search on Ocado will reveal a whole range of
free-from products by independent and smaller-scale gluten-
free companies (such as Dee’s and Amisa). Last resort? I
tend to bulk buy gluten-free staples, such as red lentil fl our
pasta and rice cakes, online, usually via Amazon, for a cheap
and easy one-stop supermarket without leaving the house.How to have your (GF) cake
If you think you are gluten-intolerant, or
perhaps you already have been diagnosed
and are looking for some light at the end
of the tunnel of frustration, allow me to be
your lighthouse.
There’s no need to panic or fret. You
will eat cake. You can have your bread.
You can even eat out at restaurants with
no loss of friendships. I’ve developed a few
coping strategies over the years, to ensure
a fail-safe successful navigation through
the gluten-free and vegan oceans in front
of you, without sacrifi cing the enjoyment
in your journey along the way...Gluten is a complex protein found in grains,
including wheat, oats, spelt, rye and barley