Like many topics that can affect our health, there is a veritable whirlwind of information available regarding gluten. It can be quite confusing trying to understand it, both from a culinary and a dietary standpoint. However, there are some helpful starting points.
What is it?
Gluten is a structural protein. It is not a single type of protein, but rather, a composite of a number of proteins found in many cereal grains, such as wheat, barley, and rye. One can think of it like a two-part glue; one part being the proteins, the other part being water. The specific proteins vary depending on the grain; in wheat the main two classes are known as gliadins and glutenins. When flour is mixed with water, these proteins form an adhesive, elastic network. Tada! Gluten has been born.
Why is it important in the bakery?
This network of protein is a key trait in bread doughs, and the foundation for whole culinary traditions. Gluten does two main things in the bakery. First, the stretchy protein threads allow bread to rise by trapping the gases produced through fermentation. Without it, baked goods tend to be flat and crumbly. Second, it gives chewiness to the final product. Foods like pasta, naan, and baguettes owe their texture to the presence of gluten.
In this way, knowing some basic culinary science can be very helpful to the home baker. For breads or other foods where a firm, chewy bite is desired, choose a high-protein flour. Knead well, as this makes the gluten strands stronger and longer. Conversely, for pastries like pie crust or biscuits, use a low-protein flour and work as little as possible. This, as well as the addition of fat like butter or lard, minimizes gluten formation and keeps the pastry tender and flaky.
What’s the deal with all the health issues?
Gluten’s effects on human health is a complex issue, with many, many variables. Health conditions triggered by gluten may share a number of symptoms, but have widely varying causes. In many cases it is not clearly understood why an individual experiences issues. Additionally, each grain seems to have its own unique stripe of gluten. Barley and rye have entirely different gluten-forming proteins, but they are similar enough to trigger reactions in many people. Others, on the other hand, have found that using an alternative wheat like einkorn or spelt is enough to effectively reduce adverse symptoms. Fermentation methods, historic changes in agricultural practice, processing techniques… any or all of these could be factors, so determining exactly WHY gluten is causing trouble can be very difficult, if not impossible.
What can be said with certainty is that gluten (or perhaps more specifically, the proteins that form gluten) does cause negative symptoms in as many as 15% of Americans. Happily, there is more and more availability in both gluten-free products and interest in better preparation methods. However, if you experience gluten sensitivity of any kind, be sure to talk to your doctor before eating ANYTHING with gluten in it, as some reactions can be very serious if even a trace amount is ingested.
Does sprouting help with gluten content?
It depends what your goal is! Sprouting is thought to break down gluten formation by way of the enzymes that are activated during germination, and as such will likely have less gluten than a comparable sample of unsprouted flour. However, it is crucial to note that it is NOT gluten-free, and thus still not suitable for someone with a condition like Celiac Disease. Sourdough fermentation also similarly reduces the gluten content (It has been suggested that the switch to commercial single-strain yeast correlates with the rise in gluten intolerance during the second half of last century). If you experience symptoms that have been confirmed to be non-auto immune and non-allergenic, than a sprouted sourdough loaf is a great place to start, especially if made with an ancient grain like einkorn or spelt.
If gluten content is not your concern, however, then the reduction of gluten can present a challenge to the bread baker, and is one of the reasons why sprouted flour performs differently than traditional flour. For those who want to access the other nutritional benefits of sprouted bread without sacrificing too much texture, dough conditioner or extra gluten can be added to your dough. Another even simpler method is to use a blend of regular high-protein bread flour with your sprouted flour. This is especially good for those who are new to baking with sprouted flour, as it can be weaned off of as you gain experience.
