Is Gluten Bad for You?

By Dr Jorge Metri (PhD) | Reviewed by Dr Anny Manrich (PhD)
Page last updated: 24/04/2023 | Next review date: 24/04/2025
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The contents of this article are fact-based except otherwise stated within the article.

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Author bio

Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.

Dr Jorge Metri’s highlights:

  • Invited Reviewer of two international scientific Journals
  • PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
  • Diploma in Artificial Intelligence at Universidad Anáhuac, México
  • Bachelor’s degree in Nutrition at the Universidad Latino

“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.

Professional experience:

Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.

Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.

In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.

Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.

Education:

  • 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
  • 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
  • 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.

Main publications of Jorge Metri:

Conference papers:

You can view some of Dr Metri’s work below and links to his professional profiles:

LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/ 

Research Gate:  https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2 

Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es 

ORCID: https://orcid.org/0000-0002-7333-3688 


Dr Jorge Metri (PhD)
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Reviewer bio

Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.

Dr Anny Manrich’s Highlights: 

  • Research and Technology at the Brazilian Agricultural Research Corporation
  • PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
  • Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany

 

“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.

Professional Experience: 

Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate, 

 

Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow. 

 

Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed. 

Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.

 

Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity. 

 

In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies. 

Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.

Education:

  • 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
  • 1999 One year scholarship at the Technical University of Munich
  • 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2010 One year scholarship at the Technical University of Munich

The main publications of Dr. Anny Manrich are:

Articles

Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.

Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.

Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.

Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.

Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.

Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..

Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.

Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.

Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..

Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.

Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.

Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..

Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.

 

Book Chapter

Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.

 

Conference Papers

Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.

Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658. 

Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.

 

Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.

 

You can view some of Dr Anny’s work below and links to her professional profile. 

 

Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2  

 

Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100  

 

Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ  

 

Linkedin: https://br.linkedin.com/in/anny-manrich-20693129

 


Dr Anny Manrich (PhD)
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In this brief guide, we will address the query: “Is Gluten Bad for You?” Additionally, we will explain when and why it should be considered to avoid Gluten. At the end of the guide, it will be presented some recommendations on what Gluten sources prefer if you are not avoiding Gluten in your diet.

Is Gluten Bad for You?

Gluten is completely safe and it does not represent any concern to your health (1) if  you do not have any diagnosis of celiac disease or gluten sensitivity (2).

What is Gluten and Where is it Found?

Gluten is the major protein used as energy storage by several grass-related grains, for example, wheat (the most common source of gluten), barley, and rye (3). It is formed by two minor proteins: gliadin and glutenin (2). 

In foods, Gluten is the main component responsible to form a dough, useful for making breads, cookies, pasta, among other bakery products (3). However, Gluten is not digestible in the human intestine, since this is a protein, a susceptible organism could recognize it as hazardous, triggering immune reactions (1).

When should you avoid Gluten?

You are suggested to avoid gluten if you are (or were) diagnosed with Celiac Disease or Gluten sensitivity (2,3). 

Celiac Disease is considered as an autoimmune disease. Although there is no single cause for Celiac Disease, there are many factors involved in its occurrence. For example, the genetic predisposition of the person combined with the consumption of Gluten (2,3).

The immune response triggered can affect your small intestinal cells, the main symptoms, after Gluten consumption (2,3), are:

  • Diarrhea
  • Abdominal pain
  • Steatorrhea

Celiac Disease is present in approximately 1 % of the population worldwide and is diagnosed by biopsy and immunology tests. The treatment for this disease is a Gluten-free diet or using enzymes to digest Gluten (4).

Gluten sensitivity refers to an allergic reaction to Gluten consumption (but with absence of Celiac Disease) (3). In this case, the symptoms include:

  • Abdominal pain
  • Bloating
  • Diarrhea
  • Constipation

Gluten sensitivity symptoms disappear after avoiding Gluten in diet; it is diagnosed by an expert physician with a placebo-controlled trial (3).

If you are experiencing some of these symptoms after Gluten consumption, you should look for a medical opinion (5).

What are the benefits of eating Gluten?

The consumption of Gluten products has some benefits (6), mainly by its content in fiber and vitamins, for instance: 

  • Helps you maintain a healthy weight
  • Promotes your intestinal health
  • Could helps to reduce your blood cholesterol levels, reducing the risk of cardiovascular diseases

What can I consume if I must avoid Gluten in my diet?

If you must avoid Gluten in your diet, you are still able to consume a wide variety of foods; all meats, vegetables, fruits, nuts, fishes, eggs, and milk products are gluten-free! (7) 

If you want to eat bread, cookies, or pasta, make sure that those products are made with corn, rice, sorghum, amaranth, quinoa, or buckwheat, because those are gluten-free cereals (or pseudocereals) (7).

Should you avoid Gluten in your diet?

No, you should not avoid Gluten iIf you are a healthy person without any diagnosis of gluten sensitivity or celiac disease (3). 

According to different studies (8,9,10), gluten-free diets without professional supervision could increase cardiovascular risk, nutritional deficiency, or obesity. Sometimes gluten-free products are high in fats, sugars, and/or salt to mimic the taste or texture properties of non-gluten free products.

What sources of Gluten are better to consume in your diet?

The best Gluten sources to consume in your diet are whole-grain bread, corn tortillas, and whole-grain pita bread instead of refined flours (white bread, cookies, among others) (12) because they are rich in fiber, minerals,antioxidants, and vitamins (11).

For further information about a healthy diet guideline, you can check this USDA/DGA guideline.

Conclusion

In this brief guide, we addressed the query: “Is Gluten Bad for You?” Also, we explored when and why should be considered to avoid Gluten, finally, we also explored some recommendations on what Gluten sources prefer if you are not avoiding Gluten in your diet.

References

(1).  Behrendt I, Fasshauer M, Eichner G. Gluten intake and metabolic health: conflicting findings from the UK Biobank. Eur J Nutr, 2021, 60(3), 1547–59.

(2).  Pultz IS, Hill M, Vitanza JM, Wolf C, Saaby L, Liu T, et al. Gluten degradation, pharmacokinetics, safety, and tolerability of TAK-062, an engineered enzyme to treat celiac disease. Gastroenterology, 2021, 161(1), 81-93.e3.

(3).  Diez-Sampedro A, Olenick M, Maltseva T, Flowers M. A gluten-free diet, not an appropriate choice without a medical diagnosis. J Nutr Metab, 2019, 2438934.

(4).  Gujral N, Freeman HJ, Thomson AB. Celiac disease: prevalence, diagnosis, pathogenesis and treatment. World J Gastroenterol, 2012, 14, 18(42), 6036-59. doi: 10.3748/wjg.v18.i42.6036.

(5). National Institute of Diabetes and Digestive and Kidney Diseases. Celiac Disease [Internet]. [cited on 18 April 2023]. Available in: https://www.niddk.nih.gov/health-information/digestive-diseases/celiac-disease

(6). Jonnalagadda SS, Harnack L, Hai Liu R, McKeown N, Seal C, Liu S, Fahey GC. Putting the whole grain puzzle together: health benefits associated with whole grains—summary of American Society for Nutrition 2010 Satellite Symposium.  J Nutr, 2011, 141(5), 1011S-1022S.

(7).  Wieser H, Segura V, Ruiz-Carnicer Á, Sousa C, Comino I. Food safety and cross-contamination of gluten-free products: A narrative review. Nutrients, 2021, 13(7), 2244.

(8).  Makovicky P, Makovicky P, Caja F, Rimarova K, Samasca G, Vannucci L. Celiac disease and gluten-free diet: past, present, and future. Gastroenterol Hepatol Bed Bench, 2020, 13(1):1–7.

(9).  Zingone F, Bartalini C, Siniscalchi M, Ruotolo M, Bucci C, Morra I, et al. Alterations in diets of patients with nonceliac gluten sensitivity compared with healthy individuals. Clin Gastroenterol Hepatol,. 2017, 15(1):63-68.e2.

(10).  Vici G, Belli L, Biondi M, Polzonetti V. Gluten free diet and nutrient deficiencies: A review. Clin Nutr, 2016, 35(6), 1236–41.

(11).  Seal CJ, Courtin CM, Venema K, de Vries J. Health benefits of whole grain: effects on dietary carbohydrate quality, the gut microbiome, and consequences of processing. Compr Rev Food Sci Food Saf, 2021, 20(3), 2742–68.

(12) USDA/GDA. Start Simple [Internet]. Dietaryguidelines.gov. [cited on 18 april 2023]. Available in: https://www.dietaryguidelines.gov/sites/default/files/2021-03/DGA_2020-2025_StartSimple_withMyPlate_English_color.pdf

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