Are Gluten & Starch the Same Thing?

Gluten and starch, both found in wheat, are not the same thing.


Gluten and starch, although they can be found in the same foods, are not the same thing. They are both components of wheat and are therefore closely intertwined in the foods you eat; however, gluten is a protein and starch is a carbohydrate. Consuming them can add valuable nutrients to your diet, but they can also cause health problems, depending on your body’s reaction to them.


Most of the protein content in wheat comes from gliadin and glutenin, two proteins that collectively make up gluten. These proteins are responsible for giving wheat-based dough its elastic quality, and they function to create pockets that trap air during baking and allow for breads and other yeast-rich baked goods to rise. Gluten is found not only in wheat but also in rye, kamut, barley, spelt and, possibly, oats, although the proteins in these grains are not quite as elastic as those in wheat. As a nutrient, gluten adds amino acids to your diet, but it is also associated with a serious health condition known as celiac disease.

Celiac Disease

In celiac disease, or gluten intolerance, your body mounts an immune reaction in response to the presence of gluten in your digestive tract. Your immune cells then damage, or even completely destroy, your body’s villi – tiny, hairlike projections lining your small intestine that absorb nutrients following digestion. Because of decreased nutrient absorption, you might experience iron-deficiency anemia, osteoporosis, skin rash or fertility problems, and, in prolonged or severe cases, you can develop liver disease or intestinal cancer. Removing all gluten from your diet, including processed foods containing wheat, can reverse nutrient-deficiency symptoms and allow your digestive tract to heal.


The starch in the foods you eat consists of amylose and amylopectin. These carbohydrates supply significant energy to the cells of your body once you digest them to their individual glucose molecules. Cereal grains, such as wheat, can offer much of the total carbohydrate you consume each day. In addition to serving as a fuel source, starches help activate proteins and assist with fat metabolism. Some starches, however, resist digestion in your gut and don’t contribute to satisfying your energy needs. These resistant starches are found in sourdough bread and in pasta that has cooked and been allowed to cool.

Glycemic Index

Some starches – those with a high glycemic index – can have a negative impact on your health. The glycemic index compares how quickly a carbohydrate-rich food raises your blood sugar level compared to the same amount of pure glucose. White bread, for instance, has a high glycemic index and causes a rapid spike in your blood glucose because you digest and absorb its starch so quickly. Regularly consuming carbohydrates with a low glycemic index helps you feel full longer, minimizes your chances of becoming overweight or obese and lowers your risk of developing Type 2 diabetes. Whole grains, legumes and vegetables offer these health benefits while providing starches to your diet.

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