4 Erroneous Beliefs About Gluten
Oliwia Kaczmarek
2026-03-18
4 min. read
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Gluten has been known since 1728, but it has been present in the human diet for thousands of years, possibly even longer. All products made from wheat, barley, rye, and wheat are rich in gluten. It can also be found in some products that have nothing to do with grains, such as hams, sauces, and sweets. Gluten is classified as a protein due to its structure, although it is actually a combination of two proteins: gliadin and glutenin. Its name comes from the Latin word 'gluten' and means 'glue', which is not surprising considering that gluten is responsible for the consistency of bread. In recent years, interest in gluten-free diets has increased. Although there are diseases that require the exclusion of gluten, such as celiac disease, some people decide to adopt a gluten-free diet without consulting a specialist. Many myths have arisen about gluten, and this article debunks 4 of them.
Gluten consumption is associated with fat tissue accumulation
When any food component is deemed harmful, it's only a matter of time before someone speaks the word "That's the reason!", and then the rumor spreads among people - and no one ever really knows where it came from. In this case, gluten intake has been linked to a very specific type of fat tissue, namely the third strain, which is accumulated around the organs. However, solid scientific research does not support this belief. Professor Nicola Kewnow conducted a 2010 analysis that included a range of studies comparing the consumption of low and highly processed bread and their impact on visceral obesity. The results indicated that only the consumption of white bread was associated with fat tissue accumulation, while whole grain bread had the opposite effect, albeit both fractions are rich sources of gluten.
Gluten impacts our head and exhibits narcotic-like effects
In this myth, there is a grain of truth. During digestion and absorption of gluten, peptides are formed – small molecules that occur in five variants. They have been classified as exorphins, which can cross the blood-brain barrier and affect opioid receptors, which in turn affects human behavior. However, there are several important points to consider: – studies that have shown the possible influence of gluten peptides on opioid receptors have been conducted either in the laboratory on isolated cells or on rats. Although rat studies are valuable, they used pre-made gluten peptides, not gluten itself. This is more comparable to comparing wine and grapes and then stating that they have the same effect, even though they are administered in different forms. Worse still, in rat studies, gluten peptides were often administered not orally, as logic would dictate, but intravenously. In such conditions, actual changes in behavior were observed, for example, rats that received a dose of peptides after training showed improved learning abilities; – the ideal study would show that in humans, after consuming gluten-containing products, the concentration of gluten peptides increases, which has a negative impact on behavior and cognitive abilities. However, such a study has not yet been conducted; – similar exorphins are also produced after consuming dairy products, rice, spinach, and meat. Should these products also be avoided?
Presence of gluten leads to weakening of bone structure
In individuals affected by celiac disease, gluten indeed triggers an inflammatory response, which ultimately results in an attack on bone structure. However, healthy individuals need not be concerned. A study conducted by Dr. A. Jenkins revealed that the group consuming substantial amounts of gluten-enriched grain products displayed a higher mineral balance, indicating a greater accumulation in the body. Researchers confirmed that a diet rich in protein and gluten does not have a detrimental impact on calcium balance.
Gluten-free diet: healthy and not causing deficiencies
The removal of gluten from the diet for many individuals involves substantial changes in the dietary plan and the elimination of foods rich in vitamins and minerals. Unfortunately, as a result, the diet often fails to provide all the necessary micro and macronutrients. However, this is not a universal rule, and a gluten-free diet can be structured to be healthy and nutritious. Nevertheless, individuals who introduce this diet without adequate supervision from experts often make numerous nutritional errors. A study conducted in 2010 in Warsaw found that in some cases, a gluten-free diet led to severe deficiencies in vitamins and minerals.
