The hidden disadvantages of wheat. More vitality through conscious renunciation?

Veröffentlicht am: November 04, 2024
Sarah Allen
Sarah Allen

Nutritionist and dietician

Imagine if you could alleviate various physical complaints, increase your energy levels and feel more vital overall by simply adjusting your diet. The culprit for some ailments could be in your bread basket! Wheat - a staple food that has been around for thousands of years. But more and more people are consciously deciding to give up wheat. Why? And how can a possible nutrient deficiency be compensated for?

Why giving up wheat can make sense!

  • Modern wheat varieties
    Decades of breeding have changed wheat considerably. For many people today, the grain is more difficult to digest, which leads to digestive problems.

  • Processing & additives
    Many wheat products undergo intensive processing. This often involves removing natural nutrients and replacing them with artificial ones. Furthermore, after intensive processing, the products contain numerous undesirable additives and preservatives that can be harmful to health.
  • Gluten
    Not only people with coeliac disease suffer from the consumption of wheat protein. Dr. Alessio Fasano, who became famous for his research on wheat, emphasizes that none of us can fully digest this wheat protein. More and more people are developing gluten sensitivity. This can lead to symptoms such as bloating, digestive problems, headaches and fatigue.

  • Inflammatory reactions
    Some studies suggest that wheat can lead to inflammatory reactions in the body, which in turn can promote chronic diseases. If you wish to continue consuming wheat, it may be useful to take omega-3 supplements, as they have anti-inflammatory properties and can therefore reduce potential inflammatory reactions.

  • High glycemic index
    Many wheat-based products lead to a rapid rise in blood sugar. This can increase the risk of diabetes and promote weight gain.

➤ With regard to a healthy diet, the focus should be on natural, unprocessed or minimally processed whole foods. In this way, unnecessary additives can be avoided.  

Avoid wheat

How can you compensate for possible nutrient deficiencies when avoiding wheat?

When avoiding wheat, care should be taken to obtain important nutrients from wheat-containing products from other sources. In some cases, this can be achieved through a balanced diet. In other cases, it may be useful to use certain food supplements. In particular, patients who suffer from coeliac disease and have to avoid wheat or gluten in their diet often have an undersupply of various B vitamins.

This is because unprocessed wheat is particularly rich in various B vitamins, such as B1, B2, B3, B5, B6, B7 (biotin) and B9 (folic acid). These B vitamins play a key role in energy production and other metabolic processes in the body. Our vitamin B complex capsules from Herbano contain all 8 of the important B vitamins and thus ensure a holistic all-round supply.

The grain also has a high content of fiber, iron, zinc and magnesium.

 

Sources (in English):

Hallert, H., Grant, C., Grehn, S., Grännö, C., Hultén, S., Midhagen, G., Ström, M., Svensson, H., Valdimarsson, T. (2002, July). Evidence of poor vitamin status in coeliac patients on a gluten-free diet for 10 years. Aliment Pharmacology and Therapeutics, 16(7):1333-9, doi: 10.1046/j.1365-2036.2002.01283.x.

Batifoulier, F., Verny, M.-A., Chanliaud, E., Rémésy, C., Demigné, C. (2006, August).  Variability of B vitamin concentrarions in wheat grain, milling fractions and bread products. European Journal of Agronomy, Volume 25, Issue 2, Pages 163 - 169, 1161-0301, doi.org/10.1016/j.eja.2006.04.009.

Haupt-Jorgensen, M., Holm, L.J., Josefsen, K., Buschard, K. (2018, November). Possible Prevention of Diabetes with a Gluten-Free Diet. Nutrients, 10(11):1746, doi: 10.3390/nu10111746.

Chirdo, F.G., Auricchio, S., Troncone, R., Barone, M.V. (2021). The gliadin p31-43 peptide: Inducer of mulitple proinflammatory effects. International Review of Cell and Molecular Biology, 2021;358:165-205. doi: 10.1016/bs.ircmb.2020.10.00

Palmierei, B., Vadala, M., Laurino, C. (2019, June). Gluten-free diet in non-celiac patients: beliefs, truths, advantages and disadvantages. Minerva Gastroenterol Dietology, 65(2):153-162. doi: 10.23736/S1121-421X.18.02519-9.

Leonard, M.M., Sapone, A., Catassi, C., Fasano, A. (2017, August). Celiac Disease and Nonceliac Gluten Sensitivity: A Review. JAMA, 318(7):647-656. doi: 10.1001/jama.2017.9730.