How I am Reducing My Gluten Intake

Reducing My Gluten Intake


Why am I reducing my gluten intake? I do not have celiac disease, also known as gluten intolerance, which is a genetic disorder that affects at least 1 in 133 Americans. However, a couple of observations plus a need to gradually shed a few pounds are why I began to take a look at the amount of gluten in my food.

I have Type 2 diabetes and thus, food planning takes on a major importance to my overall health. An appropriate diet plus exercise enable me to control my blood glucose levels. My recent test results indicate my plan is working.

Gluten is a protein composite found in foods processed from wheat and related species, including barley and rye. Gluten is therefore found in foods, besides, breads and buns, that contain wheat; twizzlers is one example that may surprise some. I avoid twizzlers for the sugar conten so that is not a problem.

Last December I began to take insulin twice a day. This has resulted in a significant improvement in my overall well-being. I sleep better. I do not get as hungry or thirsty. So I eat less and drink less water at night. This means I do not wake up as often during the night which leads to getting a better night's sleep.

I began to reduce my bread intake; one, because I found when I ate a sandwich as a snack before bed my morning blood glucose was higher than when I ate a rice cake or two or six to eight crackers, either with cheese, usually extra old white cheddar, or peanut butter. So two slices of brad were removed from my food intake. This also reduces the gluten I ingest.

Gluten is in all breads, except of course the gluten free types which I do buy now and then when i really want a sandwich.

Three months ago, I eliminated bread and buns, except for the occasional cheeseburger bun or a bun with sausage on the weekend. Now instead of a sandwich at lunch I have tomatoes, carrots, celery or whatever is seasonally available with a rice cake. I like the plain variety and the tomato-basil ones.

This, once again, reduce my gluten intake; having diabetes means i rarely eat baked goods so these are not a problem from a gluten perspective. I also rarely consume prepackaged foods, preferring freah to packaged meals. I enjoy food preparation and cooking especially and know my health is related to what i consume.

The most important step I take in reducing my gluten intake is reading labels to see if the product I am considering contains wheat or anything else I do not want.

The second most important step in my food planning is gaining knowledge; knowledge about what foods contain what ingredients is most important. However, just as important is self-knowledge how do I feel after eating a praticular food. Does the item or meal make me feel strong and alert or tired and weak? If tired and weak is the reply, then there may be something wrong with that food choice.

The third step I take in my food planning is to visit the gluten free section at my supermarket to see what items are available. This means I can still enjoy pasta, for example, now and then. The gluten free market is growing so take the time to find out what is available near you.

The reduction in overall gluten intake has improved my overall feeling of well-being. I am not as hungry so consume less and the changes have reduced my caloric intake, I lost three pounds last month.

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Comments 10 comments

Moon Daisy profile image

Moon Daisy 5 years ago from London

I'm also trying to reduce my wheat intake for health reasons (endometriosis and IBS), but am finding it difficult. I don't like the wheat-free breads or especially the pasta that you can get in the shops. And other things like pizza bases are much too expensive. So when I'm wheat-free I end up eating very little, and that affects my stomach too!

So I am making my own bread, and just trying to reduce my wheat intake. This is an interesting hub, as I'm keen to hear about other people who are trying to be wheat-free or eat less wheat/gluten. Thumbs up!


Bob Ewing profile image

Bob Ewing 5 years ago from New Brunswick Author

I like the gluten free bread i can buy locally, however, it is expensive. I have to try the gluten free flour and see how that works out. Thanks for commenting.


infonolan profile image

infonolan 5 years ago from Australia

I have celiac/coeliac disease and have to avoid gluten myself. Personally I find gluten free flours are basically a mixture of starches usually combined with rice flour.

As for type 2 diabetes, I sometimes hear that insulin is not such a good thing for patients in this category. A local doctor advised a friend that she should not use insulin for controlling her diabetes symptoms at all, seeing as though it was not of the first type (i.e. Type 1 Diabetes).

All the best, and thanks for posting about this significant topic.


Bob Ewing profile image

Bob Ewing 5 years ago from New Brunswick Author

Can't agree on the insulin, the changes speak for themselves. As to the gluten free flours, thanks for the input.


dotchianni profile image

dotchianni 5 years ago from San Diego, CA

I am gluten intolerant but I am also allergic to a lot of other things too. I found my homemade buckwheat oat biscuits are delicious. I posted them on my blog dotchilatham.com under the recipes tab.

As far as insulin, I took Byetta (which isn't insulin but an insulin mimetic) for 2 years. They stopped it because my A1C has been perfect ever since then. My latest was 5.2

All the best.


Bob Ewing profile image

Bob Ewing 5 years ago from New Brunswick Author

MY AIC is coming down 7.4 past month. I will take a look at your recipes, thanks.


RTalloni profile image

RTalloni 5 years ago from the short journey

So glad you posted your perspective on reducing gluten. I'm convinced that added gluten is a bigger problem in people's diets than is understood by the medical community or nutritionists.

Would like to link this hub to my garbanzo peach cobbler recipe if you have no objection. Thanks.


Bob Ewing profile image

Bob Ewing 5 years ago from New Brunswick Author

Please link, I could reciprocate if you wish, thanks for the input.


Tanja Wanderlust profile image

Tanja Wanderlust 3 years ago from planet earth

HI. Good topic. I stopped bread a year ago when I went raw for a while. The belly became flatter right away, less gas and feeling much much better in terms of digestion and the best: no more sugar lows. I don't think we are made to digest to much wheat, and started to exchange it with alternatives which grow here: potatoes, jerusalem artichokes, any tipe of legumes, etc..

Furthermore, I think its asvisable for eveybody, to lower the wheat intake, as this is sugar as well.. and by doing that get into a more natural suger level adjustment. The body will automatically do what its designed to do: adapt and organizse your sugar levels the way it should be. So you don't feel these sugar lows and highs anymore. :)


Bob Ewing profile image

Bob Ewing 3 years ago from New Brunswick Author

Thanks for this comment, I agree that there is too much wheat in the NA diet.

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