Celiac disease and gluten intolerance affect approximately 1% of the global population, necessitating the rise of the gluten-free industry. Gluten, found in wheat, rye, barley, and oats, is often hidden in many foods. Its primary role in cooking is its binding property, which must be replaced in gluten-free diets. Xanthan and guar gums are popular substitutes, but their origins and side effects are worth exploring.
Contrary to popular belief, gluten itself isn't the main issue for those with celiac disease or gluten intolerance. The problematic component is the prolamin portion of the gluten molecule. In wheat, this is called gliadin, which makes up 40-50% of the protein. In rye, it's secalin (30-40%), in barley, it's hordein (35-45%), and in oats, it's avenin (10-15%). Prolamins in rice and corn do not contain the toxic tetrapeptides responsible for the villous damage and rash experienced by celiacs.
When gluten enters the digestive tract, it breaks down into peptide chains. These chains are longer than those from other proteins, triggering immune responses that cause celiac disease. Other conditions that benefit from a gluten-free diet include irritable bowel syndrome, Crohn's disease, dermatitis herpetiformis, and ulcerative colitis.
Newcomers to a gluten-free diet should be cautious. Many "wheat-free" products still contain gluten. Always read ingredient labels carefully.
Several natural products can replace gluten's cooking properties. Here are a few:
Found in apples, quince, plums, and citrus fruits, pectin is primarily used as a gelling agent in jams and marmalades. However, people with fructose intolerance should avoid it.
Derived from brown algae, alginate is used in dehydrated products, paper, textiles, and even as a detoxifier for poisonous metals.
Extracted from red seaweeds, carrageenan is used in desserts, ice cream, milkshakes, and even toothpaste. It acts as a thickener and stabilizer.
A gelatinous substance from seaweed, agar is used in Japanese desserts and can be found in powdered form.
While the above agents have various uses, they don't offer the combined properties needed to replace gluten in flours. This is where xanthan and guar gum come in.
Xanthan gum is a substitute for wheat gluten in gluten-free breads, pastas, and other flour-based products. It is derived from the bacteria Xanthomonas campestris, which causes black rot on broccoli and cauliflower. The bacteria produce a slimy substance during fermentation, which acts as a natural stabilizer or thickener.
Xanthan gum is a long chain of three different sugars, all present in corn sugar. It is used in dairy products and salad dressings as a thickening agent and stabilizer. It prevents ice crystals in ice creams and provides a 'fat feel' in low-fat dairy products.
Interestingly, xanthan gum is also used in cosmetics and the oil industry. It is highly concentrated, meaning only a small amount is needed, keeping costs down. However, some people may be allergic to it.
Guar gum is derived from the guar plant, primarily grown in Pakistan and northern India. It is a natural food thickener and is highly concentrated, reducing the amount needed in foods.
Guar gum is also used in non-prescription diet pills, but its use was banned in the early 1990s by the FDA due to potential intestinal blockages. In regular foods, it is not considered harmful, but excessive use can have a laxative effect.
Xanthan gum (E415) and guar gum (E412) are often blended. When added to gluten-free flour, they trap gas from yeast, causing the dough to rise. They are essential for gluten-free baking.
For those looking to make their own gluten-free flour, Wendy Wark's mix is a popular choice:
Use one cup of this mix for one cup of regular flour in recipes. Add xanthan gum to the batter in the following proportions:
For those with corn or soy allergies, alternatives include:
While many natural gelling agents exist, xanthan and guar gum remain the most popular gluten substitutes in flours. Their versatility extends beyond food, making them valuable in various industries.
This article provides a comprehensive look at xanthan and guar gum as gluten substitutes, their origins, and their side effects. It also offers practical advice for those on a gluten-free diet.
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