Gluten is a type of protein that is commonly found in wheat, barley, and rye. It gives elasticity to dough and helps it rise during baking. However, excessive consumption of gluten can lead to various health problems, one of which is diabetes.

What is Diabetes?

Diabetes is a chronic condition that affects how your body processes blood sugar (glucose). Glucose is a vital source of energy for your body’s cells, and insulin is a hormone that helps regulate the way your body uses glucose.

In people with diabetes, their body either doesn’t produce enough insulin or can’t use insulin effectively, leading to high blood sugar levels. High blood sugar levels can damage various parts of your body, including your heart, kidneys, nerves, and eyes.

How Does Gluten Consumption Affect Diabetes?

Studies have found that excessive gluten consumption may increase the risk of developing type 2 diabetes.

Type 2 diabetes accounts for around 90% of all diabetes cases and is most commonly associated with poor lifestyle choices, such as an unhealthy diet, lack of exercise, and being overweight or obese. However, research has shown that a high intake of gluten may also play a role in the development of type 2 diabetes.

Consuming large amounts of gluten can cause inflammation in the gut, which can lead to the destruction of insulin-producing cells in the pancreas.

When these cells are damaged or destroyed, the body can’t produce enough insulin to regulate blood sugar levels properly. Over time, this can lead to the development of type 2 diabetes.

Gluten and Celiac Disease

Celiac disease is an autoimmune disorder that affects around 1% of the population.

It is caused by an intolerance to gluten, and consuming even small amounts of gluten can trigger a range of symptoms, including abdominal pain, bloating, diarrhea, and fatigue. Over time, untreated celiac disease can lead to damage of the small intestine and other health problems.

Research has shown that people with celiac disease may have a higher risk of developing type 1 diabetes, which is caused by the body’s immune system attacking the insulin-producing cells in the pancreas.

While the exact relationship between celiac disease, gluten, and type 1 diabetes is still unclear, it is thought that the inflammation caused by gluten intolerance may play a role in the development of type 1 diabetes.

Gluten and Insulin Resistance

Insulin resistance is a condition in which the body’s cells become resistant to the effects of insulin, leading to high blood sugar levels. This can eventually lead to the development of type 2 diabetes.

Studies have found that consuming large amounts of gluten may increase the risk of developing insulin resistance.

One theory is that gluten consumption can cause inflammation in the body, which can impair insulin action and lead to insulin resistance.

Another theory is that gluten may be able to mimic the effects of insulin in the body, leading to insulin resistance over time.

Reducing Your Gluten Intake

If you have diabetes or are at risk of developing diabetes, it may be a good idea to reduce your gluten intake.

This doesn’t necessarily mean you need to avoid gluten altogether, but rather to be mindful of how much gluten you consume and make healthier dietary choices.

Some gluten-free alternatives to common wheat-containing foods include:.

Quinoa
Brown rice
Buckwheat
Millet

You can also try incorporating more vegetables, lean proteins, and healthy fats into your diet to help regulate blood sugar levels and reduce inflammation in the body.