Gluten-Free vs. Wheat-Free: What's the Difference?

What is Gluten?

Gluten is the name for the grouping of proteins found in wheat, rye, and barley. The purpose of gluten is for it to hold food together to maintain its shape. Formerly known as prolamins, these storage proteins differ depending on the kind of grain they are found in. 

Gluten aids in the making of many foods because it creates a chewy texture and also promotes a positive environment for moisture to be maintained in breads and pastas. For these reasons, it can be used as an additive in processed foods to promote moisture retention that will help form the food’s shape. 

Why Be Gluten-Free?

Living with a gluten-free diet is a way of life for people who have autoimmune issues such as Celiac disease, Irritable Bowel Syndrome (IBS), Crohn’s Disease, and those who experience gas and constipation from eating gluten. 

For instance, when you have Celiac disease and consume gluten, your body sends an autoimmune response to attack your small intestine, which damages the nutrient receptors along the lining of your intestine. 

This means when you eat other foods and the nutrients pass through, you are unable to absorb the nutrients properly. This can cause issues with your health later on in life, so it’s important that you understand what you can do to make things easier on your body.

Foods with Gluten

Gluten exists in wheat, rye, and barley. Here are some common foods and drinks that you should check for gluten before consuming:

• Breads
• Cakes
• Candy
• Cookies and crackers
• Pasta
• Salad dressings
• French fries
• Beer
  

Just double-checking before eating can save you a world of pain, and often there are gluten-free options available to substitute the protein out for. 

Gluten Alternatives

There are a variety of grains and flours that do not naturally contain gluten, which make them good substitutes when cooking and baking. 

If you don’t want to give up making your own food, but aren’t sure where to start, here is a list of some good substitutions you can purchase that are gluten-free:

• Brown, white, or wild rice
• Buckwheat flour
• Almond meal or coconut flour
• Quinoa
• Potatoes
• Cornstarch
  

By using these in place of regular flour you are able to avoid symptoms. These substitutes do not make the food any less tasteful, but instead help enable you to eat the foods you love and allow you to continue with habits you enjoy.

What Is Wheat?

Wheat is a grain that is found in many different foods, considering it to be a staple consumed by the average person. 

Wheat is the main ingredient in foods like breads, cereals, crackers, cakes, pizzas, and pasta. It’s also found in many processed foods, but those usually have an ingredient warning on the label.

While it’s a common grain that is found in many things, people still can develop a wheat allergy.

Why Be Wheat-Free?

Those who are wheat-free usually make the decision based on an intolerance or allergy to wheat. The allergy results from an adverse immunologic reaction to the different proteins in wheat. The reaction to consuming wheat when you have a wheat allergy causes typical allergy symptoms to arise, like skin irritation, rashes, hives, and anaphylaxis in some cases. 

Foods With Wheat

There are lists of foods that contain wheat, and many processed foods will give you a warning on the label if there is wheat included. 

Here are some common foods that often have wheat in them:

• Baked goods
• Batter-fried food
• Cakes
• Breakfast cereal
• Crackers
• Ice cream
• Marinara
• Salad dressings
  

If you have moderate to severe reactions to wheat, it’s important that you are checking food before consuming it to avoid any negative reactions. 

What’s the Difference Between Gluten-Free and Wheat-Free?

The main difference between being gluten-free and being wheat-free is that being gluten-free means you have to be wheat-free as well. 

If you are simply allergic to wheat, that doesn’t mean you have to go on a gluten-free diet. If you are allergic to wheat that means that you are having an allergic reaction to the multiple different proteins in wheat, and gluten might not be one that is affecting you. 

Gluten exists as a protein in wheat and cannot be taken out of wheat, so understanding what it is that your body is reacting to can help to know what foods to avoid. 

Once you have determined if you have a gluten sensitivity or a wheat allergy, you can then find out the proper food plan for you to make sure that you are getting proper nutrients without harming your body. There are plenty of substitutes for both gluten and wheat that you can use in baking and snacking, so there is no need to worry!

Using Thistle

We here at Thistle know how hard it can be to navigate the food world with gluten sensitivity or a wheat allergy in mind. If you’ve recently been told that you should consider a gluten-free diet or limit your wheat consumption to avoid allergic reactions, consider signing up for Thistle’s services. 
We offer a variety of completely gluten-free (which yes, also means wheat-free) meals, snacks, and drinks to get shipped directly to you. We want you to feel confident as you begin learning about how to feed yourself with minimal pain or discomfort. 

It can feel daunting and expensive to have to specify your diet, but we want to make things easy for you! 

Learn about different recipes that we offer and begin to build your confidence in finding delicious food that suits your health and dietary needs. Don’t let your sensitivity to gluten or wheat stop you from eating good food!

Source:

What is Gluten? | Celiac Disease Foundation

Wheat | Food Allergy Research & Education

The Gluten-Free Diet | Beyond Celiac