Gluten Vs. Carbs - Understanding the Difference
Understanding language around the "gluten-free" craze
It has come to my attention in the past several years since being gluten-free, that many don’t actually understand what that even means.
Well, that all changes today! … or at least I hope it does after you read this here newsletter.
To begin, we must first define the two topics at the heart of this: gluten and carbohydrates.
These words often strike intense reactions from most people due to the misinformation campaigns of years past. Mainly things like “CARBS ARE BAD” “BREAD MAKES YOU FAT” “CUT CARBS FOR A HOT BOD”. And let me be crystal clear, food has no moral value and cannot be good or bad. Being fat is not a crime, nor is it a bad thing, or something to be judged for. (This post is about none of that, so if you are looking for diet help or cutting carb info, please look elsewhere.)
However, did you know that Carbohydrates are the main energy source for the body? If not, let’s get into ittttttt.
Defining Carbohydrates
At a biochemical level, carbohydrates are organic compounds that are comprised of carbon, hydrogen, and oxygen atoms. They are naturally occurring, and come from plants like wheat, for example.
Carbohydrates are often referred to as sugar molecules because the body breaks down carbohydrates into sugar when digested. *put a pin in this part because we’ll get back to it in a minute.*
They include sugar, starches, and fiber.
Some common examples of carbohydrates are:
bread
pasta
rice
beans
certain fruits like apples and bananas
Now, here is where the misconceptions often come in. Just because a food is a carbohydrate does not mean it contains gluten. For example, out of the foods I just listed, only two out of the six I mentioned have gluten (bread and pasta).
Defining Gluten
Gluten is a protein, specifically one that is often found in wheat, rye, and barley. It often acts a binding agent to help give food shape and texture.
Gluten is most commonly found in breads and pasta, but often can sneak up on people due to its common use in sauces, roux, or due to cross-contamination.
Why does gluten bother people?
Gluten, like all things we eat, has to be processed in the body. Digestive Enyzmes help with this process. Gluten can be a bit harder for the body to break down and when the body cannot break it down at all, this can lead to damage of the small intestine.
The majority of people can handle small amounts of undigested gluten with no problem. However, in instances like Celiac Disease, an autoimmune disorder, the body begins to attack the small intestine as a result of the presence of gluten. People who are gluten intolerant or sensitive usually do not have a full autoimmune response, but do experience stomach discomfort or adverse stomach issues due to undigested gluten.
Understanding the Difference and Demystifying the Shame around Carbohydrates
So, let’s recap. Carbs are your body’s main and preferred source of energy. They include sugar, starches and fiber, and are all broken down into sugar when processed through the body. Gluten is a protein found in wheat, rye, and barley, and can sometimes be hard for the body to digest.
TL;DR - All Carbohydrates do not contain gluten, and gluten itself is not a carb. It is a protein.
Why the Diet Craze?
Unfortunately, Gluten-Free diets and Low-Carb diets have been put on a pedestal simply because people have decided carbs are the enemy. Let me state clearly for the record: YOUR BODY NEEDS CARBS, PLEASE PLEASE PLEASE EAT THEM! ALSO IF SOMEONE TELLS YOU THEY ARE GLUTEN-FREE DO NOT ASSUME IT IS FOR WEIGHT LOSS!
*and now we are coming back to carb into sugar breakdown*
Carbohydrates are vital for brain functioning, as carbs are broken down into glucose (the simple sugar). Glucose, is the preferred source of energy for your brain. Therefore, depriving yourself of the main source of energy for your brain feels…. not very smart. I think when people hear sugar, they automatically think it’s “bad”, and considering that carbohydrates break down into sugars, a natural diet culture response would be to cut them out completely.
This is not necessary, nor is it good for you health long-term. Your body needs all macronutrients, including carbohydrates. It cannot and will not function properly without them.
Is gluten-free actually “healthier”?
Like all things with diet culture, the research and actual science of carbohydrates has been deeply clouded by trends and quick fix articles on “how to heal your gut” and “how to lose 10 lbs. in a week”.
It’s very easy to just say, “don’t have gluten and your gut will be healed”, due to the science around gluten causing damage to small intestines, especially for those with Celiac. The truth is that some people may have issues with gluten, but the majority of people will be okay, and it’s not detrimental.
The demonization of carbohydrates makes it very easy to hate on gluten products, and I do think that people often get on their high horse if they are choosing to be gluten-free. And often think it could lead to weight loss. In reality, the most gluten-free goods I see are often sweet treats, such as cookies or brownies. So no, there is no inherent uptick of “healthy” products when you drop gluten.
Gluten-free products also tend to be more expensive, and often in the “health” or “organic” section, once again, making people feel like they are doing something good for their health. Or the idea that more expensive = better. (…spoiler alert, that’s not true).
If I could eat wheat flour products, trust I would be the first in line. For the past 3 years, I have been gluten-free, not for weight loss, but because I noticed how my digestion changed after I dramatically decreased my gluten intake. (I am but an IBS girlie, please see here).
This does not mean I do not eat carbs, I can probably eat as much rice as the day is long, it just means I’ve gotten more creative with my carbohydrate intake, and gotten quite fond of gluten free bakeries in every city I travel too.
What I will say, is if you are like me, and you have found it has helped your gut, by all means give it a go. Work with a doctor or a dietitian if you can to make sure the transition is smooth, but ultimately do what works for you!
The Takeaway
Carbohydrates = main source of energy
Gluten = protein in wheat, barley and rye
Carbohydrates and gluten are not inherently bad.
Never assume why someone has cut gluten out of their diet.
Carbohydrates are absolutely necessary for your diet.
Do what works for you!
Be easy on yourself and thanks for reading <3
Sources:
https://www.britannica.com/science/carbohydrate
https://celiac.org/about-celiac-disease/what-is-celiac-disease/
https://www.hopkinsmedicine.org/health/wellness-and-prevention/what-is-gluten-and-what-does-it-do