An increasing number of people are interested in a gluten-free diet, including those without a celiac diagnosis. The result of this consumer behavior is the emergence of literature in recent years accusing gluten-containing products of causing various metabolic disorders that deviate us from well-being. While there is accumulating evidence in the medical literature suggesting the presence of new allergens in wheat-based products, such as amylase and trypsin inhibitors, this needs to be confronted with the historical consumption of wheat products dating back to prehistoric times. The wheat-based dietary pattern has been fundamental to the success of our civilization, and researchers are called upon to explain why, suddenly, we are seeing a multitude of idiosyncrasies in the general population related to the consumption of these foods. Is this a mere statistical artifact? Does it simply result from an increase in the number of individuals sensitive to wheat due to population growth coupled with the power of social networks to disseminate information? Or are we facing a completely new phenomenon where our traditional foods are beginning to harm us, similar to triggering autoimmune diseases later in life? We do not yet know! What we do know is that gluten-free foods are, in reality, highly processed foods based on recipes that combine ingredients we have not encountered in our consumption history. Gluten-free bakery products must solve a multitude of technical and technological problems to resemble conventional bakery products, and this means, first and foremost, introducing a significantly higher number of additives into recipes compared to traditional products: various types of modified starch, emulsifiers, humectants, antioxidants, etc. A meta-analysis of data from the specialized literature aimed to analyze the glycemic index of bakery products tested in various studies published in scientific literature. The results showed that 60.7% of the samples exhibited high glycemic indices, highlighting a high glycemic profile for gluten-free bread. Only 18.2% of the bread samples presented in studies were classified as having a low GI. Lower GIs were found in formulations based on Colocasia esculenta (elephant ear) flour or enriched with fibers, yogurt and cheese, dough, psyllium, hydrocolloids, enzymes, fructans, and resistant starch, highlighting the effectiveness of these ingredients in reducing the glycemic index of gluten-free breads. The study concludes that a diet based on gluten-free bread tends to be characterized by a high glycemic index, influencing the development of chronic diseases when consumed.
Some information related to the glycemic index:
The glycemic index is a measure of how a food affects blood glucose levels after consumption. Foods with a higher glycemic index cause a faster increase in blood sugar levels, while foods with a lower glycemic index result in a slower and more stable increase in blood sugar levels. This is relevant to the risk of developing diabetes in consumers of these products.
How is the glycemic index calculated?
The glycemic index is calculated by comparing the increase in blood glucose levels after consuming a standard amount of the tested food with the increase caused by consuming the same amount of glucose (which has a reference glycemic index of 100). The result is expressed as a percentage or numerical value.
Interpretation of the glycemic index:
High GI (70 and above): Foods with a high GI cause a rapid increase in blood sugar levels. These typically include processed foods, white bread, sweets, and sugary drinks. Medium GI (56-69): Foods with a medium GI cause a moderate increase in blood sugar levels. These include foods such as brown rice, potatoes, and some types of whole-grain bread. Low GI (55 and below): Foods with a low GI cause a slow and steady increase in blood sugar levels. These include vegetables, fruits, beans, and whole grains. Importance of the glycemic index:
Blood sugar control: People with diabetes can benefit from monitoring the glycemic index to choose foods that do not cause abrupt fluctuations in blood sugar. Weight management: Low-GI foods can contribute to weight management as they provide a longer-lasting feeling of fullness. Sports performance: Athletes can use the glycemic index to select foods that provide sustainable energy during training and competitions. Cardiovascular health: Frequent consumption of high-GI foods may be associated with an increased risk of cardiovascular diseases. Energy management: Low-GI foods can offer a consistent source of energy, avoiding sharp peaks and crashes.
