What is gluten?

Gluten, which is a flexible and viscous substance consisting of two different plant-based proteins, named glutenin and gliadin combined with water, adds the structure and taste to pastries that we can’t get enough of, while giving consistency to soups and sauces and even to many dairy-based desserts. If there is one thing we should definitely know about gluten, it is that it is used in the production of many goods we may not even be aware of.

Although gluten is a substance found in cereal grains such as wheat, oats, barley and rye, it is also used in products such as chewing gum, toothpaste, some cosmetics and even detergents due to its thickening, moisture retaining and adhesive properties. It may sound strange but in order to add flavor to nuts, the salting process is realized with the help of gluten. As may be apparent, it is quite difficult to avoid gluten.

In recent years, the gluten-free diet has become a favorite and even the food industry uses the diet in its marketing strategies. One of the main reasons individuals avoid gluten is celiac disease, second comes gluten sensitivity and thirdly are valid health reasons such as dermatitis herpetiformis (a type of skin disease).

Gluten causes inflammation in the small intestine in patients suffering from some diseases. There is some evidence that a gluten-free diet may help with irritable bowel syndrome, neurological disorders such as gluten ataxia, type 1 diabetes and HIV-associated enteropathy. Contrary to the aforementioned however, there is little evidence that a gluten-free diet provides health benefits.

More red meat, full-fat dairy products, starchy vegetables, sugar and fat eaten alongside a gluten-free diet lead to higher cholesterol levels and a higher intake of saturated fat, sodium and unwanted calories. If you do not suffer from any intolerance, you can include various nutritional gluten-free grains in your diet without going completely gluten-free.

The importance of colors and diversity in nutrition

1- Learn about which grains contain gluten and which ones do not

Gluten-containing grains: wheat, rye, barley, malt, bulgur, couscous, durum wheat, semolina, matzah, triticale, spelt and kamut. For example: triticale is a cross hybrid of wheat and rye. Such grains may sometimes be cross-contaminated unless specified as gluten-free. Such a situation turns a gluten-free product into a product that does contain gluten.

Gluten-free grains: millet, oats, quinoa, amaranth, rice, wild rice, buckwheat, sorghum and teff.

2- Get rid of gluten-containing products in the kitchen

Check your refrigerator and pantry for the nutrition labels of all packaged and processed foods, as well as those of obvious products like wheat flour. For example, the first ingredient in soy sauce is usually wheat. However it can also be found in snacks, sauces, salad dressings and breakfast cereals.

3- Find gluten-free recipes and prepare your shopping list accordingly

Have you been wondering what quinoa tastes like? This is your chance to add this nutrient-rich food to your diet. A gluten-free diet doesn’t have to be a starch- or grain-free diet. Corn and potatoes help you meet this need. Meats, legumes, fruits and vegetables are naturally gluten-free. Perhaps a gluten-free diet will help you meet your daily needs of 5-7 portions of fruit and vegetables.

4- Discover supermarkets or websites who sell gluten-free products and make reading labels your habit

You’ll soon become familiar with gluten-free brands and products such as gluten-free pasta, crackers, waffles, etc. which may have a different taste than you are used to. After some trial and error and getting used to the flavor, you will be able to easily choose the products you like. Be sure to read the labels. Gluten-free products may occasionally contain high levels of refined carbohydrates, fats, sugars and salts, just like their gluten-containing counterparts, but may have

lower protein content. You may prefer such products from time to time to taste something different but they shouldn’t be preferred at all times.

5- Adopt a gluten-free lifestyle outside your home as well

After turning your home into a gluten-free haven, it’s time to find ways to stay gluten-free while out and about. The starting point is to raise awareness among the persons close to you. Your family and friends may not understand it unless you explain it to them. Some may be more understanding than others. Focus on the positives points rather than the limitations and explain how you feel or how it will make you feel better. Eating out has become much easier now, as more and more restaurants are adding gluten-free alternatives to their menus. You can even look at the menus of many restaurants beforehand online and get information in advance.

AGROMICA Chestnut flour is produced after peeling chestnuts from the İZMİR BEYDAĞ and AYDIN regions in our facility under hygienic conditions using the latest technology, thereby preserving their nutritional values. Chestnut flour made from different chestnut varieties (the best chestnut flour is obtained from chestnuts grown in Aydın and Izmir) is a gray-bronze colored type of flour that can be used as an alternative to all-purpose flour. Chestnut flour is a favorite ingredient for recipes that include almonds, chocolate, honey and nuts. Chestnut flour is a gluten-free product and a good option for people with Celiac disease or other gluten intolerances or allergies.

Chestnuts contain less fat than loaves of bread and instead consist mostly of carbohydrates. In Italy, chestnut flour is also called ‘a grain grown on trees’. Chestnut flour has been turned into sweet flavored flour in Italy for centuries. In Tuscany, chestnut flour is known as Farina di Castagne and considered a staple food often used in recipes.

Chestnut flour is low in fat and calories and considered to be a healthier alternative to almond flour and white flour. It also generally contains fewer carbohydrates than white flour, making it an ideal option for people trying to consume smaller amounts of nutrients. However, chestnut flour is considered to be highly glycemic.

The uses of chestnut flour are endless. Chestnut flour brings an intense, satisfying and sweet flavor to breads, pie crusts, pancakes and other baked goods. Pasta made from this flour is a popular dinner, especially when combined with pesto sauce.

In France, flour made from chestnuts is often used to prepare sweet pancakes and madeleines. Since chestnut flour does not contain gluten, it can be difficult to cook with it. Many chefs add gluten-containing flour to chestnut flour when making cakes, breads and other baked goods. In this method, 20% to 50% of the mixture should be made of chestnuts.

Nutritional Value and Benefits of White Mulberry (Morus Alba)

Mulberries are widely distributed throughout the tropical, subtropical, and temperate regions of Asia, Europe, America, and Africa, demonstrating their high adaptability to diverse environmental conditions. Turkey is one of the major centers of mulberry diversity with a long history of cultivation dating back 400-500 years. The most popular mulberry species with edible fruit cultivated in Türkiye are Morus nigra, Morus rubra, Morus alba, and Morus laevigata (1).

In recent years, fresh white mulberry (Morus alba L.) has gained increasing popularity due to its superior health and nutritional properties. While consumed fresh in many countries, white mulberries are also popular as a healthy snack in dried form. White mulberries are attracting significant attention due to their carbohydrate, protein, fiber, fat, vitamins, and mineral content. The presence of valuable bioactive compounds makes them an ideal candidate for the functional foods category, meeting nutritional needs as well as promoting human health. White mulberry fruits contain 20% sugar, primarily glucose, maltose, sucrose, and fructose. They also contain organic acids such as citric and cider acids and essential oils. Due to this high content of easily digestible sugars, people in high mountain regions would grind dried mulberry fruits into flour and add them to various dishes. Dried mulberry fruits are also used as a source of refreshing and strengthening food. White mulberry has other properties that are equally important for human health. First of all, the leaves and fruits contain 15-31% high-quality protein, crude fiber, 200-300 mg/100 g ascorbic acid, more than 90% of which is in reduced form, vitamin B, folic acid, folinic acid, vitamin D, β-carotene, and trace minerals (iron, zinc, calcium, potassium, phosphorus, magnesium) (2). The phenolic compounds of white mulberries possess a wide range of antioxidant and antimutagenic activities, as well as anti-cancer properties. Due to their healthful properties, white mulberries should be used much more widely as a functional food than they are today. White mulberries are a very rich source of antioxidants, including ascorbic acid (vitamin C), anthocyanins, and polyphenols. These active substances are crucial in protecting and preventing human diseases such as atherosclerosis, diabetes, obesity, and cancer, and they improve the quality of life of numerous groups of people (3). Dried mulberries are used in traditional Chinese medicine to treat dizziness, tinnitus, insomnia, premature aging, and diabetes, and also protect the liver and kidneys (4).

Mulberries are often consumed dried, similar to raisins. In this form, they contain 70% carbohydrates, 14% fiber, 12% protein, and 3% fat, making them quite high in protein compared to most fruits (5). Main nutrients in a 100-gram serving of fresh mulberries (5)

• Calories (kcal): 43

• Water: 88%

• Protein: 1.4 grams

• Carbohydrates: 9.8 grams

• Sugar: 8.1 grams

• Fiber: 1.7 grams

• Fat: 0.4 grams

Micronutrient Content of White Mulberry Fruit

Mulberries contain high amounts of both iron and vitamin C, as well as adequate amounts of potassium and vitamins E and K. Mulberries contain various plant compounds, such as anthocyanins, chlorogenic acid, rutin, and myricetin.

Minerals: Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Selenium

Vitamins: Vitamin C, Thiamine, Riboflavin, Niacin, Pantothenic Acid, Vitamin B6, Folate, Choline, Vitamin A (RAE), Beta and Vitamin A (IU), Lutein and Zeaxanthin, Vitamin E, Vitamin K

Amino Acids: Aspartic Acid, Glutamic Acid, GABA

Phytochemicals: Alkaloids, Polyphenols, Flavonoids, Anthocyanins, Resveratrol, Oxyresveratrol, Cyanidin-3-O-β-glucoside (Cy-3-), Cyanidin-3-O-β-rutinoside (Cy-3-rut), Rutin

Bioflavonoids: Rutin, Moracetin, Quercetin-3-Triglucoside Isokercitrin

Essential Oil Content: Acetic acid, Propionic acid, Butyric acid, Isabutanoic acid, Valeric acid, Isovaleric acid, Hexanoic acid, Isohexanoic acid, Methyl Salicylate, Guaiacol, Phenol, Eugenol

Alkaloids: Trigonelline, Choline, Adenine (1.6).

Serving Size: 100 g

Potassium 194 mg

Sodium 10 mg

Magnesium 18 mg

Calcium 39 mg

Vitamin C 36.4 mg

Iron 1.9 mg

Vitamin B6 0.1 mg

Vitamin D 0 IU

Cobalamin 0 µg

Health Benefits of Mulberries

The health benefits of the mulberry, Morus alba (L.), include their ability to improve digestion, lower cholesterol, aid in weight loss, increase blood circulation, build bone tissue, and strengthen the immune system. Mulberry fruits, Morus alba (L.), also help prevent certain cancers, slow the aging process, lower blood pressure, protect the eyes, and improve overall body metabolism (7).

Lower Cholesterol

Cholesterol is an essential fat molecule found in every cell of your body. However, high blood cholesterol levels are linked to an increased risk of heart disease. Animal studies show that mulberries and mulberry extracts may reduce excess fat and lower cholesterol levels. They may also improve the ratio between LDL (bad) and HDL (good) cholesterol. Additionally, some test-tube studies suggest they reduce fat buildup in the liver, potentially helping prevent fatty liver disease (8, 9, 10).

Blood Sugar Control

People with type 2 diabetes are at risk for rapid increases in blood sugar and should be careful when eating carbohydrates. Mulberries contain the compound 1-deoxynojirimycin (DNJ), which inhibits an enzyme in your intestines that breaks down carbohydrates. Therefore, mulberries may be beneficial against diabetes by slowing the rise in blood sugar after meals. Human studies on this topic are not yet sufficient (10, 11). Cancer Risk-Reducing Effect

Increased stress on your body has been shown to cause oxidative damage to cells and tissues, which is associated with an increased risk of cancer. For centuries, mulberries have been a part of traditional Chinese medicine as a remedy against cancer. Some researchers now believe there may be a scientific basis for these reputed anti-cancer effects (12). With their high content of anthocyanins, vitamin C, vitamin A, and various other polyphenolic and phytonutrient compounds, mulberries are absolutely packed with antioxidants. Antioxidants are the main line of defense against free radicals, a dangerous byproduct of cellular metabolism that can damage healthy cells and cause them to mutate into cancer. The diverse antioxidants found in mulberries mean they can quickly neutralize these free radicals before too much damage can occur (7).

As a result, mulberries are one of the most studied plants for their pharmacological potential. Research over the years has clarified the presence of a number of active molecules in mulberries. The mechanism involved in this exciting pharmacological effect has been studied with a significant number of compounds purified from mulberries. Synthetic analogs of these purified compounds have been shown to be effective in treating various diseases. One of the carotenoids found in mulberries is zeaxanthin, which has been directly linked to reducing oxidative stress in certain eye cells, including the retinal macula lutea. Furthermore, zeaxanthin acts as an antioxidant, preventing certain types of damage to the retina, including free radicals that can cause macular degeneration and cataracts. Vitamin C is a powerful defense against any disease or foreign pathogen in the body that antioxidants cannot treat. A single serving of mulberries provides almost all of your daily vitamin C needs, but when you combine it with the minerals and vitamins found in this fruit, you have a true weapon against disease. Add a few mulberries or mulberry powder to your breakfast and watch your immune system boost (7).

Dr. Halil Topuz Agricultural Engineer

Resources

1. Ercisli, S., Orhan, E., 2007. Chemical composition of white (Morus alba), red (Morus rubra) and black (Morus nigra) mulberry fruits. Food Chemistry, 103(4): 1380-1384.

2. Butt, M. S., Nazir, A., Sultan, M. T., and Schoёn, K. 2008. “Morus alba L. Nature’s Functional Tonic.” Trends in Food Science and Technology 19 (10): 505-1219 (10): 505-12

3. Yuan, Q.; Zhao, L. The Mulberry (Morus alba L.) Fruit-A Review of Characteristic Components and Health Benefits. J. Agric. FoodChem. 2017, 65, 10383–10394.

4. Chinese Pharmacopoeia Commission Chinese pharmacopoeia (2015)

5. https://phytochem.nal.usda.gov/plant-morus-alba

6. https://www.znaturalfoods.com/products/sun-dried-white-mulberries-organic

7. Kadam et al. 2019. The Mulberry, Morus alba (L.): The Medicinal Herbal Source for Human Health Int.J.Curr.Microbiol.App.Sci (2019) 8(4): 2941-2964

8. C.-H. Peng, L.-K. Liu, C.-M. Chuang, C.-C. Chyau, C.-N. Huang, C.-J. Wang Mulberry water extracts possess an anti-obesity effect and ability to inhibit hepatic lipogenesis and promote lipolysis J Agric Food Chem, 59 (2011), pp. 2663-2671

9. J J Chang, M J Hsu, H P Huang, D J Chung, Y C Chang, C J Wang Mulberry anthocyanins inhibit oleic acid induced lipid accumulation by reduction of lipogenesis and promotion of hepatic lipid clearance Journal of Agricultural & Food Chemistry, 61 (2013), pp. 6069-6076

10. https://www.healthline.com/nutrition/foods/mulberries#benefits

11. Wang, T. Y., Zhang, X. Q., Chen, A. L., Zhang, J., Lv, B. H., Ma, M. H., et al. (2020). A comparative study of microbial community and functions of type 2 diabetes mellitus patients with obesity and healthy people. Appl. Microbiol. Biotechnol. 104 (16), 7143–7153. doi:10.1007/s00253-020-10689-7

12. Wang et al. 2010. Molecular basis of traditional Chinese medicine in cancer chemoprevention. Curr Drug Discov Technolgy . 2010 Mar;7(1):67-75

13. Małgorzata Łochyńska; Energy and Nutritional Properties of the White Mulberry (Morus alba L.)Journal of Agricultural Science and Technology A 5 (2015) 709-716.