The Truth About Gluten-Free Breads: What You Need to Know
Are you inadvertently harming your health by consuming gluten-free bread products?
If you have celiac disease or gluten intolerance, you've likely explored the gluten-free bread options lining supermarket shelves, perhaps incorporating them into your daily diet as a wheat bread alternative.
While I understand the desire to find substitutes for familiar foods, it's crucial to be mindful of the true healthfulness of these processed, gluten-free items.
Despite being free of gluten, many individuals still report adverse reactions after consuming them. By being aware of the ingredients, you can make informed choices about what you put into your body.
This begs the question: Are these heavily processed products, laden with additives and preservatives, truly suitable for those with compromised immune systems, gut issues, and autoimmune conditions?
In my research on leading gluten-free bread brands in the UK and supermarket "free from" ranges, I discovered that while some processing is necessary for palatability, modern manufacturing often incorporates excessive additives.
We must consider the potential health implications of regularly consuming these products, which could be classified as junk food rather than a nutritious component of a balanced diet.
Let’s see what the experts say!
What are E-numbers and additives?
Substances added to food to preserve or enhance its safety, freshness, taste, texture, or appearance are known as food additives.
While many of these additives were once derived from natural sources, most are now synthetically produced in laboratories due to the lower costs associated with this method. Each additive is assigned a unique E number for identification purposes.
My research into various bread products revealed a plethora of E numbers and additives, raising questions about their potential impact. Interestingly, according to Grand View Research, Inc., the food additives market is projected to reach a staggering $150.48 billion by 2028.
More specifically, the global food additives market was valued at $34.4 billion in 2020 and is expected to grow at a Compound Annual Growth Rate (CAGR) of 6.5%, reaching $47.1 billion by 2028.
The free-from market, which caters to consumers seeking products without specific ingredients like dairy, lactose, or gluten, is also experiencing significant growth.
In 2020, sales in the dairy-free and lactose-free segment alone reached an impressive £455 million out of the total £652 million free-from market. Furthermore, the global market for gluten-free food is projected to expand considerably, increasing from $5.6 billion in 2020 to $8.3 billion by 2025.
These figures highlight the lucrative opportunities available in the free-from and food additives markets, driven by consumer demand for specialised products and the ever-evolving food industry.
Questionable Additives & side Effects in Gluten-Free Bread
E150 – Caramel colour is known as 4 Methylimidazole (4-MeI)
Food colourings, in general, are extremely questionable, and some are banned in some countries and not in others. E150 is the widest used colouring globally and is in most bread I came across. It is a possible carcinogen, meaning it can cause cancer. Read more about this here.
The caramels E150a and E150b do not appear to have side effects on health. Still, at high doses the consumption of the additives E150c and E150d might induce cramps, decreased appetite and white blood cells (symptoms found in experiments with rats), and gastrointestinal disorders.
Eventually, the main recurring problem regarding the safety of caramels is the presence of 4-methylimidazole (an impurity produced upon ammonia processing), which leads to convulsions when fed to rats, mice, and chicks.
It was further reported that ammoniated caramels can also negatively affect the levels of leukocytes (especially lymphocytes) in animals, which inhibits the absorption of vitamin B6 in rabbits. mmmmmmmmm yum!
Please make up your own mind whether this is an additive you are happy to consume. You can read more about additives here.
E170 is calcium carbonate (chalk)
It is used to colour food, supplements, and medicine white. It also plays an essential role as a leavening agent and prevents acidity. It is an anti-caking agent, emulsifier, stabiliser, and colourant. For the food and pharmaceutical industry, it is usually obtained from marble.
Side effects with this dye are rather uncommon. Still, some people may encounter stomach pain, constipation, upset stomach, dry mouth, loss of appetite, increased urination, belching, vomiting, metallic taste, gas, and nausea. Read more here.
However, the dye may also contain aluminium without it being indicated on the label. The metal is suspected of promoting dementias such as Alzheimer's and Parkinson's disease. Read more here.
Preservatives
Preservatives
Make food last longer so that it doesn’t spoil, which means bread and processed goods can be kept on shelves for years and years. All preservatives are now synthetically mass-produced in a lab. (Ahem, that sounds delicious!)
One of the most harmful effects of preservatives on food is their ability to transform into carcinogens. Some food items consist of nitrosamines, a preservative with nitrites and nitrates, which mix with gastric acids and form cancer-causing agents. Preservatives can be found in nearly all processed foods.
E200 Sorbic acid can trigger pseudoallergies. A pseudoallergy is an intolerance that causes symptoms similar to those of an allergy. However, in contrast to an allergy, the body does not produce antibodies in a pseudoallergy. ( Although sorbic acid is approved safe by FDA and EFSA.)
There may be some mild side effects, like allergic symptoms in the skin or scalp irritation. Eliminate from your diet all sorbates, especially if you are suffering from: any Cancer, any autoimmune disease or disorder, skin diseases & disorders like: Psoriasis, Eczema, Seborrheic Dermatitis, Acne, Folliculitis, K.P. Any Intestinal disorders like Ulcerative Colitis, Constipation, Crohn's Disease, IBD, IBS, Candida, SIBO, Body Odor.
Potassium sorbate dangers can be significant and have a damaging effect on our health. Overeating potassium sorbate preservatives over a long time could lead to symptoms such as nausea, vomiting, upset stomach, diarrhoea, and nutrient loss in food.
Two studies have shown that potassium sorbate has the potential to mess with our DNA. P.S. is clearly genotoxic to the human peripheral blood lymphocytes (white blood cells) in one study.
In another study, potassium sorbate mixed with ascorbic acid (vitamin C, which is present in many foods) caused mutagenicity and DNA-damaging activity. The risk demonstrated in the studies is very low, but it is statistically significant.
The longer the shelf life, the shorter yours
It is used as a food preservative and food additive. Large quantities of acetic acid are used to make products such as ink for textile printing, dyes, photographic chemicals, pesticides, pharmaceuticals, rubber and plastics. It is also used in some household cleaning products to remove lime scale.
It's a natural component of vinegar but is generally manufactured from wood. ( yes, you read that right, and it's in your daily bread)
There can be some minor side effects, such as severe allergic reactions (rash, hives, difficulty breathing, tightness in the chest, swelling of the mouth, face, lips, or tongue), irritation, or sensitivity, but it is apparently deemed safe for human consumption.
E282 - Calcium Propionate
Calcium propionate is a white crystalline solid or powder produced from calcium hydroxide and propionic acid. ( yum! )E282 has been widely used as a preservative in bakery products and bread. It helps keep the baked goods fresh by preventing bacterial and mold growth which would cause them to go bad.
Reports of allergic reactions to this food preservative have included the following:
Cardiac reactions, Arrhythmias, Palpitations, Neurologic reactions:, Numbness, Migraine headaches, Attention-deficit/hyperactivity disorder, Behavior and mood changes, Musculoskeletal reactions:, Weakness, Fatigue, Joint aches, Muscle aches, Respiratory reactions:, Rhinitis, Cough, Asthma symptoms, Diarrhea,, Vomiting, Nausea, Abdominal pain. Skin reactions: Flushing, Itching, Sweating, Atopic dermatitis, Urticaria, Mood Swings.
According to a 2012 study published in the Journal of Paediatric Child Health, this preservative, which can be found in a variety of foods consumed daily, may cause restlessness, irritability, sleep disturbance, and inattention in some kids.
This preservative can permanently damage the stomach lining by exacerbating gastritis and inducing stomach ulcers.
Emulsifiers /Thickeners /Stabilizers
They stabilise food, give it longevity, and prevent it from separating. These chemicals can also be found in personal care and beauty products like toothpaste, creams, lotions, and shampoo. They are also found in packaged food and gluten-free baking.
E415 - xanthan gum/INS 415
In manufacturing, xanthan gum is used as a thickening and stabilising agent in foods, toothpaste, and medicines.
Scientists discovered INS 415 xantham gum in 1963. It's been researched extensively and is apparently deemed safe for consumption by the FDA, but without placing any limitations on the quantity of xanthan gum present in the food.
Xanthan gum is made from sugar, which can come from wheat, corn, soy, or dairy. If you are allergic to these, you may want to avoid consuming xanthan gum.
INS 415 is a highly soluble fibre, meaning carbs that are impossible for the body to break down. It slows down the process of digestion. This means that your body finds it challenging to digest xanthan gum, which provides no calories or nutrients.
It can cause digestive issues. One potential adverse side effect of xanthan gum is on your stomach. It tends to upset your tummy and increases the frequency of stools and gastritis problems.
It has also been associated with adverse side effects and even banned for use in some products. Made from legumes called guar beans. It's instrumental in food manufacturing because it's soluble and can absorb water, forming a gel that can thicken and bind products.
While guar gum may be generally safe in moderation for most, some people should limit their intake. Furthermore, it can cause digestive symptoms, including gas and bloating.
If you're sensitive to guar gum and experience side effects following consumption, it may be best to limit your intake. Those with a soy allergy or sensitivity to guar gum should monitor or limit their intake.
It is classified as sugar alcohol. It helps keep food moist and even extends the shelf life of a product. It serves as a humectant, solvent and sweetener, and it may also help preserve foods.It can be used as a filler in low-fat foods.
HOWEVER, Gastrointestinal side effects have included rectal discomfort, irritation, burning or griping, cramping pain, tenesmus, abdominal discomfort, and Diarrhea. Hyperemia of the rectal mucosa with minimal amounts of haemorrhage and mucus discharge has been reported.
Take a look at this article here explaining a little more about emulsifiers in food along with some results of studies.
Synthetic ingredients do not belong in your body
E461/2 - Methylcellulose emulsifier - E464 hydroxypropyl – methylcellulose
You can find it in some diet foods as a filler for more volume without increasing the product's nutritional value. The Additive approval regulation nevertheless regulates the use of such substances without a maximum amount limit.
However, according to the code check, the additive may have a laxative effect if you consume more than 6 g. The human body cannot utilize methylcellulose.
The production of the additive often comes from the cotton industry. In some countries, including the E.U., certain genetically modified cotton plants can be used in the feed and food industry.
This is how genetically modified raw materials are presumably also found in methylcellulose. This is not declared on the product, as only the directly genetically modified product, i.e. the cellulose, would have to be labelled. There is still no final legal regulation for the processed product.
Why do emulsifiers cause intestinal inflammation?
Studies conducted on mice have shown that emulsifiers can lead to metabolic disorders and inflammatory bowel disease in experimental animals.
This is because they disrupt the delicate balance between intestinal microflora and intestines. The bacteria that reside in our intestines are not just passive inhabitants, but they play an active role in our health.
They are responsible for nutrient absorption, vitamin synthesis, allergy protection, and even in our immune system's battle against harmful microbes.
However, emulsifiers can hinder their ability to interact with the intestinal walls, which can trigger an immune response.
Chronic inflammatory immune response can occur when there are many bacteria, but the intestinal wall is equipped with a protective layer of mucus to prevent this.
Unfortunately, emulsifiers can compromise this crucial defence mechanism, leaving the intestinal walls vulnerable to inflammation.
Emulsifiers can provoke intestinal inflammation in two ways: firstly, by destroying or significantly reducing the amount of protective layer of intestinal walls, and secondly, by changing the composition of the intestinal microflora.
This can cause the appearance of mucous and inflammatory varieties of bacteria, which can split the protective mucus and increase the proportion of pro-inflammatory species, leading to significant irritation of intestinal immunity.
Real food doesn’t need an ingredient label
Since we have moved away from natural foods and started spraying our crops with round up and carcinogenic pesticides, creating G.M. foods, and hybridizing the shit out of wheat and plants. Creating isles and isles of free from and junk foods, from synthetic chemical ingredients created and manipulated in laboratories and Houston, we now have a problem!
Because the food industry is profit-led, nutrition is not important to the food producers. Costs are cut, cheap synthetic ingredients used, and essential nutrients stripped from foods to make managing, packaging and transportation more accessible, shelf life longer and profits higher.
Refined processed, poor-quality food is causing more illness and malnutrition in humans than any other factor.
It's responsible for the steep rise in many conditions such as asthma, diabetes, heart disease, bone, skin and blood disorders, obesity, reduced immunity to bacteria, virus and fungal infections, and cancer.
The food industry exploded just 50 years ago, which means the long term effects of human consumption of these additives have not yet been assessed. However, if you consider that celiac disease is rising rapidly ( 400 fold since the 50s when processed foods blew up),
Many are just coming to light now as more reports of adverse conditions are linked to additives in foods. The artificial sweetener Aspartame is one example.
Because it takes so long for conditions to arise from ingesting additives as they slowly build up in the system, many other factors can be blamed. This is why the food industry can continue adding substances that can cause ill health.
If your health is already compromised and you have allergies, I ask you, is it worth 'treating yourself' to gluten-free processed products. At what cost to your health?
While some of these side effects only occur if you eat large quantities of food, many people eat processed gluten-free products daily, and at most meals, your body accumulates these harmful chemicals over time. These foods are further adding to your inflammation.
The longer the shelf life of a product, the shorter yours. Wouldn't it be better to have a couple of years less shelf life to add a couple of years to our own?
When synthetic supplements are added to food to make it more sellable, the cofactor minerals and other nutrients required for absorption are ignored. Stripping or adding them during processing is pointless and possibly even hazardous to health until these processes are fully developed and understood.
This ignorance about human bodily micro-processes is why stripping the necessary nutrients from foods such as grains and sea salt before selling them to humans for consumption is a practice that should be ceased.
Adding a cheaper version of those stripped out nutrients afterwards or adding other nutrients that don't even belong in that food to fool the consumer into purchasing the product is underhand and cheating people out of real healthy, naturally balanced foods.
A parting note
I apologise if reading this article has left you feeling hopeless. It was not my intention to add to the already difficult experience of living with allergies. Giving up regular foods due to allergies can be a huge challenge, and I sympathise with those who struggle with it.
( Read my article, so what's up with Gluten for reasons as to why giving up bread is so difficult)
If you prioritise your health, you can make a significant difference by choosing bread and food products with fewer ingredients that are not chemically derived. Explore options from reputable companies like Planet Organic, visit health food shops, or try out the variety of bread recipes on my Pinterest board.
This is not about compromising our health with junk, chemical-filled substitutes but about making choices that can positively impact and nourish our bodies.
I read so many comments on Facebook pages of people who are still sick after eating free-from foods, and it honestly disturbs me. We are being manipulated into thinking these foods are good for us! And that these companies are doing us a favour by creating substitutes.
I encourage you to take charge of your health and make your own decisions. Research the best and worst foods for IBS, gut health, autoimmune diseases, and inflammation. This knowledge will empower you to live better and make informed choices that nourish your body, eating foods that heal you, not harm you.
This blog does not constitute medical advice. I am not a doctor, nutritionist, or allergist. Please do what’s necessary and always consult with a healthcare practitioner before changing your diet.
I have included further reading, links and references to all the information in this article.
Please be on the lookout for my next article on the best Gluten-free bread recipes and best brands to buy here. ( I feel I need to insert a little positivity after the research I did with this article.)
https://www.curezone.org/foods/enumbers.asp
https://drjockers.com/autoimmune-diet
https://www.buzzrx.com/blog/foods-to-avoid-if-you-have-an-autoimmune-condition
https://proe.info/additives/e202
https://www.food-maker.co.uk/Banned.asp
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