A recent study in Foods journal examined the nutritional differences between gluten-containing (GC) and gluten-free (GF) breads. The research, conducted in Spain, focused on fiber, fat, and moisture content, revealing that gluten-free bread often has lower fiber and higher fat than regular bread unless additives like psyllium or gums are used. Additionally, GF products tend to have higher moisture levels, which affects their texture and shelf life. The study suggests more research is needed to ensure gluten-free diets provide comparable nutrition to diets with gluten.
The research team assessed 159 products, with nearly half being gluten-free. The study found that 80% of gluten-free bread contained emulsifiers, such as mono- and diglycerides, to replicate the texture of wheat bread. These additives raise questions about “clean label” claims on gluten-free products.
The researchers collected data on the products’ nutritional content, ingredient lists, and health claims. They focused on bread and flour, and used a method of mixing samples to measure key components like fiber, fat, and moisture. They found that gluten-free flour often contained more fat but also more fiber due to added ingredients like gums and cellulose. Interestingly, certain gluten-free flours, like chickpea and amaranth, naturally have more fiber and may offer better nutritional value.
Chickpea and amaranth flours stood out in the study for having naturally high fiber levels, making them suitable alternatives to traditional wheat flour. However, gluten-free flours often contain more fat, especially pseudocereals like amaranth, with some gluten-free mixes including added fats to improve texture and shelf life. While ready-to-use gluten-free flour mixes generally had lower fat than gluten-containing mixes, they still included higher fiber additives.
Gluten-free bread was much more likely to contain fat than gluten-containing bread (94% versus 64%). The most common fat sources in gluten-free bread included sunflower oil and olive oil, but some also contained saturated fats like coconut oil and margarine—ingredients not found in regular bread.
Moreover, nearly 76% of gluten-free bread, especially crisp bread, contained added fiber from sources like vegetables and gums, compared to just 25% of regular bread. However, the added fiber did not come from the base flour, but rather from the additives. Gluten-free bread also tended to have more fat and moisture than regular bread. For example, GF hot dog buns contained more than double the fat of their gluten-containing counterparts.
Overall, gluten-free flour and bread tend to have higher fat and moisture content while being lower in fiber compared to regular versions. While the use of additives like psyllium and vegetable fibers has improved the fiber content of gluten-free bread, many still contain high amounts of saturated fats like palm oil and margarine. The study suggests that using flours from legumes and pseudocereals, such as chickpea and amaranth, which are naturally higher in fiber and healthier fats, could help improve the nutritional profile of gluten-free bread.
To make healthier choices when picking gluten-free bread, it’s important to look for options with added fiber from natural sources and avoid those with high levels of unhealthy fats.
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