About Gluten

Christmas 2012

It was a good Christmas.  We convinced the beautiful wife the iphone 5 she wanted wasn’t happening quite yet.  All her friends had upgraded phones, but not the BW.  Then we hid her new phone in a hollowed out book, wrapped the book extra special, and slipped it under the tree. 

When the BW opened the gift, so obviously a book, and realized it was a book she had already read, it took all of her discipline to give a gracious smile of thanks.  She hides disappointment well; experience is a good teacher.  Just then her ‘book’ began to vibrate and ring.  It’s good when the screams of delight don’t just come from the children.

I’ve been working on a wheat cracker recipe (see below) but the thread of my thoughts keeps returning to the issues around wheat.  Grains are endorsed in the Word of Wisdom as the “staff of life,” especially wheat.  But some people are allergic to wheat, especially the gluten in wheat.  Gluten intolerance—which is hard to diagnose—can lead to celiac disease, a serious condition that attacks the lining of the small intestine.

The problem of gluten intolerance is growing, as noted in a N. Y. Times article.  Blood samples collected 50 years ago but recently tested, showed 0.2% in a group of 9133 had gluten intolerance.  Recent comparison tests found 0.9% intolerant—over a four-fold increase in half a century.  Investigation also revealed reduced longevity for those of the 9133 group that were gluten intolerant.

Gluten 101

So there is a conflict:  The W of W endorses wheat but for some, the gluten in wheat presents a deadly threat.  Every food group has an allergy risk—peanuts, for example, present a serious risk to some.  And while allergies in general have been rising, gluten has been more in the news.

Here are a few facts:

1. Though gluten intolerance is estimated at 1% of the population, most with symptoms (diarrhea, abdominal pain, and weight loss) go undiagnosed.
2. Gluten is mainly found in wheat, but also in grains like rye, barley, and triticale (a cross of wheat and rye).  
3. Gluten has a function—it gives bread the doughy texture and creates the matrix that allows CO2 bubbles to form so bread can rise.
4. Gluten is not just one protein but a family of proteins.  As new grain varieties are developed, new forms of the gluten are discovered—gluten forms that we’ve not had generations for the G.I. tract to adapt.

Why is gluten intolerance increasing?

Like many questions in nutrition, we’re not sure.  But here are possible causes:

1. New hybrids of wheat, some created by GMO or irradiation, have new gluten proteins not seen before.  The human body has not had generation to adapt to these proteins.
2. It’s not just that wheat has changed, but modern roller mill refining produces flour that lacks traditional nutrients found in the germ and bran.  In addition, since the early ‘40s, synthetic forms of some vitamins have been added.
3. The large collection of bacteria in our G.I. tract is essential to digestion and the nature of this biotic colony changes with our diet, or with antibiotics we consume.  The modern American diet causes a different colony than a traditional diet, for example.  I suspect a health diet produces a healthy biotic colony.
4. In the late 19^th century fast-rising yeasts were developed.  In times past natural yeasts were used, as in sourdough breads, which took much longer to ferment.  Today’s fast-rising yeast gives less time for bacteria to break down the gluten during fermentation.

So when I searched for a wheat cracker recipe, in view of reason #4, I looked for a sourdough recipe.  I found one in Sally Fallon’s book, Nourishing Traditions.  Fallon, with Mary Enig, is a big proponent of sprouting, soaking, and fermenting of grains and legumes.  These traditional processes make nutrients more available for digestion, and also help break down glutens.

 

Sourdough Wheat Cracker Recipe

Here is my adaptation of Fallon’s recipe:

Ingredients:

•  2-½ C fresh whole wheat flour
• 1 C plain yogurt
• 1-½ tsp salt
• 1 tsp baking soda
• ¼ C toasted sesame seeds
• 8 T butter, melted
• White flour (to help handle sticky dough)

Directions:

1. Mix freshly ground flour with yogurt and let sit 24 hours in a warm place to ferment.
2. To fermented dough, add salt, baking soda, and 4 T butter.  Mix in food processor until blended.   Add sesame seeds and pulse just enough to blend.
3. Roll out dough on a floured surface until less than 1/8” thick.  Cut into shapes and place on baking pan. (I used my new Silpat matt but the thin cracker was hard to handle.  The BW suggested we need a pasta maker, for thin crackers.)
4. Brush remaining butter over crackers and bake in a warm oven (275 F.) until browned and crispy.  (About an hour for my recipe.)

Please Comment

I got a good gluten education out of my cracker research.  I enjoyed the crackers with cheese but I have to admit that others—even the grandchildren—were less impressed.   It doesn’t appear the BW is converted to homemade crackers, just yet.  Please share your experience with gluten, soaking/sprouting/fermenting, or homemade crackers.  There’s more to learn here.

Comments

[Dee]

I have tried a few soaked baked good recipes. One was a banana bread. It only ended up being about 2 inches tall but tasted great. The author of the recipe noted that its really difficult to get soaked items to cook all the way through...Hence its midget stature. The second I tried was soaked pumpkins scones. Epic fail! They were awful! Horrible texture and flavor. I'm finding soaking and sprouting a daunting task :(
I have made a few items with almond and/ or coconut flour that have turned out great. This is an easier way for me to do it.
I love this post because it really answered a lot of questions that I've had.
Ps I LOVE the beautiful wife's Christmas present and her reaction!

[Michelle]

Hi Skip,
We make delicious raw crackers - using seeds such as hemp, sunflower, linseed etc mixed/blended with fresh herbs, seaveg, tomato and pepper then dehydrated. They do taste great and for someone that can't eat gluten, they make an ideal cracker substitute.
Loving your blog and family sharing. Thank you.
Best wishes for the New Year
Michelle

[Emily S.]

I had a knot in my stomach for seven years before deciding for myself to try giving up wheat. I had been to doctors a couple of times about the uncomfortable feeling when I ate and I was tested for celiac disease and the results were negative. Not one doctor ever suggested altering my diet to try to figure out why I felt uncomfortable all the time. I was vegetarian at the time and eating a very healthy (I thought) diet of whole grains and fruits and veggies. About six months ago I gave up wheat on my own and felt relief within a few days. My dry skin has seen improvement, my Rosacea on my face has cleared up and I have increased energy. Through my own studies I have learned that there is a spectrum of gluten intolerance with celiac being on the extreme end. In my diet research I always come back to the word of wisdom, but I believe with wheat that man has changed it so much that it can no longer be the staff of life. I believe the gluten intolerance numbers are WAY higher than doctors think. I believe a wide variety of ailments could be cured by giving up wheat and going lighter on grains in general.

[Lindsey]

Very interesting post! I have found that I feel a lot better when I eat soaked and sourdough grains. At restaurants I usually choose a gluten free option. Here is a sourdough cracker recipe that we love (including my picky 5-year-old son). My kids love helping to roll out the dough and cut it with the pizza cutter.

Sourdough Crackers

1 c. sourdough starter
1/3 c. melted butter (not hot)
1 c. whole wheat flour

Mix these together plus additional flour so dough isn't sticky and let sour 8-12 hours at room temperature. Then knead in:
1/4 t. real salt
1/4 t. baking soda
1/2 c. grated parmesan cheese
1/4- 1/2 t. garlic powder

Roll very thin (this recipe should mostly cover the back of two cookie sheets), cut with a pizza cutter and bake at 350 for 10 minutes, then turn off the oven and leave the crackers in for about an hour. You can really play around with the seasonings; we also like to use cheddar cheese.

[valena]

Awesome post with lots of great information.

Michelle, I'd love your recipe for the raw seed crackers. They sound amazing.

Lindsey, I also like your recipe, but I am lactose intolerant... including any kind of cheese. I'm wondering how necessary the parmesan cheese is for this recipe. Do you think I could substitute nutritional yeast for it instead?

As always, Skip, thanks for your wonderful research. I always enjoy reading your posts.

[Zarah]

You can roll the crackers (and cut them with a pizza cutter) right on the mat -- that way you'll be able to get them thinner without any extra equipment. I actually made a very similar recipe yesterday, but all my virtuosity from making such healthy crackers was negated by eating the entire batch. Oops. (I put salt & Italian seasoning on top -- delish!)

[Robert Falck]

Somehow the phone in the book gift is metaphor of hidden treasure of knowledge.

[Heather R]

I too believe the W of W to be the truth and struggled with this question a couple of yers ago as gluten intolerance became bigger in the foodie world. I researched, pondered and consulted and what I found were (what I believe to be) answers that God has given to us in these last days to combat these complicated issues. Wheat IS good for man, it is a wealh of nutrients but not just that- wheatgrass is so indespensible to our health. I found 2 things that really combat this issue- but first may I ask that no one leave rude or judgmental comments about this as this is dear to my heart and what I feel is personal revealings. Instead research and ponder yourself! thx!
1. NAET is a form of allergy ellimination and I have used it with me and my children with great success (and many others I know)- it seems a bit too good to be true at first but after careful thought, made sense and worked miraculously!
2. The other is a more time and energy consuming task but also affective and worthwhile. That is an ellimination diet combined with a yeast cleanse and intestinal flushing over a period of 1 month to 1 year depending on the severity of the problems.
Again, if there are questions please research or I would be happy to supply Skip with my information to share.

[Lisa]

This is something I have been struggling with for quite some time now. My husband and I have opposing views (which is always difficult) about wheat and gluten. For me, it causes bloating, stomach cramps, fatigue, mental fog. I have trouble like that with most grains, actually. My husband sees that I am uncomfortable, but feels that there must be some middle ground or some other answer, because the Word of Wisdom was given to be used throughout this dispensation-so why wouldn't it be applicable now? I agree with Emily S. and her comment that wheat has been transformed so much that it isn't what it used to be. For some, that makes it intolerable. I feel that sometimes people have allergies, and they can just learn to avoid that problem food. For me, it's an entire food group that causes me problems. It's difficult to completely eliminate grains. I eat a low-gluten diet, but am considering eliminating gluten entirely and seeing if that helps me process other grains better. My husband's answer would be to pray the problem away entirely. ;)

[Judy]

Recently through experimental eating I made the startlingly discovery that by eliminating gluten from my diet I could have a flat tummy, clearer mind, less aches and pains, no more diarehha or cramping. The heavy feeling I always had after eating has been eliminated and I have developed an incredibly sensitivity to hidden gluten. Being LDS I have been worrying about eliminating wheat from my diet. However I have discovered other flours made from other grains and sources like sorghum, coconut, brown and white rice, etc. Reading here it seems like everyone is trying to find some way to continue to eat wheat and I know I can't. Any advise on getting through this without the guilt over violating the WOW?

[skip hellewell]

Hi Judy An important point of the W of W is the promise of wisdom and "hidden" knowledge, if one keeps the commandments. There's revelation in this—we stop believing what Food Inc is telling us with their billions of advertisements and we follow our own instinct and wisdom.

Modern wheat is full of newly created glutens and we're slowly learning that some are toxic to certain people. The statement about grains being the "staff of life" applies to all grains so eat the ones that make you feel healthy.

There's a trend starting here and you're a pioneer—some day we'll be able to buy rediscovered ancient, heirloom wheat varieties. In the mean time drop the guilt and live according to your new wisdom and knowledge. That's what I would do. Best to you, Skip

[Lady Susan]

As a fairly recently diagnosed Celiac (2+ years), I too, have pondered over the statement in the W of W that wheat is good for man. I have come to learn that the wheat of today is not the wheat of the 1830s. It has a higher gluten content (being bred specifically for a high protein content) and it is lower in nutrients (both the plant and the soil in which it is grown). Also, I don't think people were eating it in the quantities they are today: crackers, snacks, processed cereals, etc. And like Skip mentioned, when they did use wheat to make bread, etc. They way they cooked/baked with it differed--soaking, using natural wild yeast, etc. Besides, there are a lots of different grains (or seeds) out there for gluten-intolerant people that are largely ignored by the general populace: sorghum, amaranth, millet, etc.

[deann]

last fall I did an experiment... quit gluten. I felt so good, and instantly noticed when I ate some. I found out about Einkorn wheat along the way, so decided to try some. I ate einkorn spaghetti... no negative reaction! now, I've heard about the book " wheat belly" and need to find a copy.

[Camille]

I have also struggled with the wheat thing, as it has been demonized in our society but I know that the Word of Wisdom is true and wheat is good for man. I found two things that have helped me when it comes to this. 1st is homemade fermented foods-specifically fermented vegetables such as sauerkraut and pickles. The benefits of fermenting these foods and eating them regulalry (you only need a few Tb a day) are that when eaten, they drastically reduce the phytic acid, polyphenols and trypsin inhibitor activity in grains and soy which significantly increases the digestibility of starch and protein. 2nd is wheatgrass juice. If you cannot tolerate wheat in it's grain form, use it as wheatgrass juice. Apple-grass cooler: 1 cup apple juice, 2 oz wheatgrass juice and juice of 1/2-1 lime over ice. One of my favorite drinks! Also...the GAPS diet is a great resource for those with intolerances/allergies to food and how to eliminate them. I think a whole foods diet (like prescribed on this website and in the Word of Wisdom) and fermented foods once you have healed your intestinal tract can help make wheat beneficial to all.

[Carrie]

The problem is that the WoW says specifically that it's made for latter-days... and saying that God wouldn't see GMOs happening. More likely reasons for gluten intolerance and allergy is a greater ability to diganose it, and people self-diagnosing it and avoiding it. It's like with lactose, your ability to digest it may be connected with your eating it. Cut it out of your diet for a year and you'll be likely to be lactose intolerant at the end of it. So someone decides to cut out glucose for a period, they go back to it and their body has a reaction to it, they then decide they were always glucose intolerant.

Want to know why GMO wheat doesn't cause it? Because it's not yet on the market. When you suggest that GMO wheat is causing intolerance you are, in fact, showing that your sources are not-scientific, but fad. http://www.geneticliteracyproject.org/2014/03/28/do-genetically-modified-foods-cause-gluten-allergies/

God saw our day. He knew what we would be eating when He gave the Word of Wisdom. REAL Gluten intolerance has an occurrence of less than 1% in our population, it's not increasing, and I totally understand doing things to accommodate for those with a real intolerance. But I'm tired of people in the church who think God did not see our day, that somehow the wheat of today is evil and God didn't know it would be bad for us.

[Mieke Edwards]

Fascinating! I always wondered why it appears that gluten (and lactose) intolerance is increasing in society. You provided some excellent theories that I'll research further.

Thanks again.
Mieke.