Chronic stomach issues, diabetes, Alzheimer’s disease, and even schizophrenia-bread is being blamed for it all. Wheat and gluten, in particular, have become our primary foes. However, researchers believe the situation isn’t as dire as it seems. The World Gastroenterology Organization states that only 1% of the global population suffers from gluten intolerance (celiac disease), meaning gluten poses no threat to the vast majority. Let’s explore how harmful gluten really is and clear it of its main accusations
Myth: gluten harms the brain
Those who consume bread, pasta, or muesli should not be surprised if they experience concentration problems or even develop Alzheimer’s disease, claims David Perlmutter in his book Grain Brain.
In reality, the theory that wheat destroys the brain is based on false conclusions. While it is scientifically debated that diabetes can increase the risk of dementia, Perlmutter asserts that carbohydrate consumption, which the body converts to sugar, also leads to cognitive decline.
Of course, it’s wise to limit carbohydrate intake to avoid weight gain, which can increase the risk of diabetes, high blood pressure, and inflammation. However, the link between obesity and brain disorders remains contentious. For instance, obese individuals often suffer from depression more than those of normal weight. “But the reasons for this—whether due to inflammatory processes or psychological factors—are still unclear,” says Manfred Shedlowsky, who studies the effects of inflammation on the brain at the University Hospital of Essen.
Perlmutter also claims that the protein in wheat and other grains damages the brains of individuals with a supposed sensitivity to gluten, leading to diagnoses ranging from schizophrenia to autism. According to his hypothesis, “possibly every person” is sensitive to gluten. However, there is no evidence linking neurological disorders with gluten sensitivity.
Myth: gluten-containing products are unhealthy
In fact, gluten-containing products are some of the healthiest available. For example, grains like barley and rye provide valuable fiber, vitamins, and minerals. Gluten-free whole grains such as buckwheat, rice, quinoa, and oats—if not cross-contaminated during growth or production—offer similar benefits.
If you eliminate gluten in an attempt to create a healthier diet, it can lead to the opposite effect. One reason is that many products marketed as gluten-free contain more fat, sugar, and sodium than their gluten-containing counterparts, according to research. Moreover, gluten-free products may have lower levels of essential nutrients such as iron, niacin, riboflavin, and thiamine compared to gluten-containing products.
Myth: gluten harms the gut
Many people have started to believe that gluten is harmful to digestion due to the connections between sugar (which feeds “bad” bacteria in the gut) and the fact that gluten-containing products typically contain a lot of carbohydrates. However, many sweet products are gluten-free, so avoiding gluten will not solve all the problems caused by sugar. Additionally, there is no compelling evidence that individuals without celiac disease actually improve their digestion by excluding gluten from their diets. In fact, avoiding gluten may mean consuming much less fiber overall.
Myth: gluten deprives us of energy
Gluten opponents argue that once they cut grains from their diets, they immediately feel a surge of energy. This conclusion is based on the assumption that the body expends significant energy digesting gluten. However, according to the University of Wisconsin School of Public Health, there is no research to support this claim. In reality, many gluten-containing products, such as whole grain bread, are digested faster by the body than most animal proteins and healthy fats.
Myth: gluten causes cancer
While some foods have been linked to an increased risk of cancer in one or more studies, gluten is not among them. The only exception is for individuals with celiac disease, which makes sense. If you consistently consume something to which you are allergic, it is logical that your body will react poorly.
The American Institute for Cancer Research even warns against cutting out gluten to lower cancer risk. This is because gluten-containing foods, such as whole grains, provide vitamins and minerals that help protect the body as it ages. In fact, some foods that can reduce cancer risk actually contain gluten.
