Is Gluten-Free the best for Arthritis?

There have been some clear links made between celiac disease (gluten intolerance) and arthritis. Gluten is a mixture of individual proteins (prolamines and glutelins,) studies show that these proteins can contribute to the many inflammatory diseases which include Arthritis.

One clinical study found that wheat ingestion was followed within hours by increased joint swelling and pain. Experts suggest that those suffering from inflammation diseases should undertake an elimination diet for several weeks to determine whether gluten can contribute to joint pain and swelling.

Many celebrities and athletes follow a non- or low-gluten diet and fairly recently, the tennis star Novak Djokovic eliminated grain from his diet, consequently enjoyin huge success. He jumped to top spot in the rankings for the first time, replacing Rafael Nadal.

Mark Sisson, an American runner who had his career cut short with osteoarthritis and tendonitis, also followed suit - he completely transformed his diet and his joint health.

Gluten-free pasta with homemade goats cheese and flaxseed pesto - recipe coming soon

Now the confusing part!

We try to make our recipes as low in gluten as possible via gluten-free flour (in sauces, baking and when buying bread/crackers/pasta).

We do also suggest eating whole grains (such as wholemeal flour) opposed to processed carbohydrates as they are extremely high in fiber and have a low GI (see post). Unfortunately, this has nothing to do with gluten, in fact some foods which are low in gluten or gluten-free (potatoes and rice [white]) have an extremely high Glycemic index (GI). They are both very separate elements of the diet – which can be confusing!!

It is difficult to do both gluten-free and low GI but trying to incorporate one of these elements wherever possible helps with a well-rounded arthritis diet and if you can do both then even better!!

My next challenge...gluten-free, dairy-free, low GI cake - yes, cake!

Watch this space!

For more information on gluten and arthritis read ‘Managing Inflammatory Arthritis’ by Stephen Gislason available from http://www.nutramed.com/AlphaBooks.

Can sugar cause inflammation?

It has been suggested that those with arthritis should avoid ALL types of sugar as these can trigger inflammation. However, there is often not a clear distinction made between the types of sugar. For instance, fruit is full of naturally occurring sugars which are not comparable to the equivalent quantity of table sugar (or white, refined caster sugar). 

GI (Glycemic Index) is a measure of the effects of carbohydrates in food on blood sugar levels. Generally speaking, the more processed or refined a carbohydrate is, the more quickly it is converted into blood glucose and the higher its glycemic index (GI). 

The science bit:

The higher the glycemic the diet, the more insulin is released leading to a pro-inflammatory state and higher levels of CRP.  By elevating your blood sugar, high glycemic foods also promote oxygen free radical processes.  Free radicals are highly reactive molecules which can damage DNA, cause cancer growth and incite more inflammation. See http://www.buddyslim.com for more information.

Diets rich in low glycemic foods are associated with less inflammation, lower CRP levels and a reduced chance of heart disease, stroke, diabetes and cancer. 

Here are some alternatives to sugar with lower GI:

(Bear in mind that regular caster/table sugar has a GI of 70-80)

Stevia	0-1	Derived from a plant and 200-300 times sweeter than table sugar. Please note: not the same as Truvia.
Xylitol	7	Natural sugar alcohol sweetener found in the fibres of fruits and vegetables. Side effects include bloating, diarrhoea, and flatulence with initial consumption.
Agave Syrup	15-30	Also called ‘nectar’. Sweet syrup is made from the Blue Agave plant, obtained by the extracting and purifying the “sap” from the plant.
Raw Honey	30	With antioxidants, minerals, vitamins, amino acids, enzymes and carbohydrates. Please note: Processed honey has little health benefits.
Coconut Palm Sugar	35	Originally made from the sugary sap of the Palmyra palm , the date palm or sugar date palm. It’s also made from the sap of coconut palms.
Organic Brown Sugar	47	Comes from sugar cane grown without the use of chemicals or pesticides. It is usually darker than traditional white sugar because it contains some molasses (still a natural ingredient)
Black Strap Molasses	55	White refined table sugar is sugar cane with all the nutrition taken out. Black strap molasses is all of that nutrition that was taken away. Organic products contain many vitamins and minerals.It has a very deep, rich flavour, less sweet than sugar.

The simplified rule is... if it has come from some source of nature and is naturally dark in colour, then the lower the Glycemic Index. Powdered/Confectionary sugar for example, is not low GI.

We try to use them in lots of different ways and try to substitute them in recipes. You have to bear in mind that a product like Stevia is much sweeter than sugar so you would need to alter the quantity and taste. Another thing to note is that honey and molasses caramelise a lot quicker than sugar, so they will darken and can burn easier than regular sugar.  I like to use a mix of sweeteners outlined to combat these problems and still create a low GI end product.

Nightshade plants – to Eat or Not to Eat on an Arthritis Diet

Nightshade plants consist of;

• potatoes (not sweet potatoes)
• tomatoes
• aubergine/eggplant
• sweet and hot peppers (including paprika, cayenne pepper and Tabasco sauce)
• huckleberries
• cape gooseberries

And some of the more exotic plants; 

• tomatillos and tamarillos
• naranjillas
• pepinos
• pimentos

These are in our ‘limited’ foods list as we found this was the best place for them to appear as they are such controversial ingredients in the world of Arthritis and healing. Here are just some snippets of research that give some very differing recommendations:

“The primary chemical compound in nightshades, Solanine, may interfere with the production of enzymes in your muscle tissues, increasing pain, inflammation and stiffness associated with rheumatoid arthritis”.

http://www.livestrong.com/

“People with arthritis are often advised to avoid nightshade plants because they supposedly aggravate joint pain. But nightshade plants aren’t a problem for everyone, just a small number of people who have a particular sensitivity to Solanine.  It’s a little bit like an allergy…some have a noticeable reaction while others have no reaction at all”.

http://nutritionovereasy.com/

 “According to the University of Washington website, "No foods have been definitively shown to cause or exacerbate arthritis in most individuals. A variety of diets and hand-me-down information exists about certain foods and arthritis, in particular the night shade plants, but none of it has been proven." The effect of foods on arthritis symptoms vary greatly from person to person. It is an individual decision whether or not to avoid nightshade vegetables”.

http://arthritis.about.com

It really is a case of trial and error, as with many other ingredients (goat’s diary, gluten and sugar to name a few) and it is down to the individual to determine whether these particular ingredients suit them or not. We found that it is best to limit or completely avoid them at first (for at least one week), and then gradually introduce them one at a time and simply see how your joints react. You may find that any foods that do not agree with you will aggravate your joints and cause pain either immediately and/or up to the day after they have been eaten. It is not an accurate Science, but you are the best person to determine the best diet for you.