If youve heard about the gluten-free diet, you might be wondering whether its for you. There are common misconceptions about what this diet entails, who its for, and the benefits that could impact your decision.
A [strict] gluten-free diet requires avoiding all naturally gluten-containing foods and foods that might be compromised through cross-contamination, says Melanie Sherman, a Registered Dietician of Westside Nutrition and Wellness.
Gluten is a protein found in some grains including wheat, barley, rye, spelt, and kamut and in extracts of these grains including some malt and yeast, Sherman says.
Common foods that contain gluten include:
But that doesnt mean all carby foods are off-limits. Some starchy foods that you can still enjoy on a gluten-free diet include:
Thanks to the gluten-free diets popularity, there are many products on the market that now advertise as gluten-free.According to the FDA, a product can only be labelled as such if it meets the three following criteria:
However, a product doesnt have to always dawn the FDA approved gluten-free label. All plain cuts of fresh meat and produce are naturally gluten-free. Its when you get into more processed meats like bacon, hot dogs, and sausage and processed produce like frozen, canned, or dried that you should check the ingredients label before eating. Here are 8 foods that you probably had no idea had gluten in them.
The gluten-free diet was first introduced by Williem-Karel Dicke, a Dutch paediatrician, in the early 1940s. Although the diet has since become a fad for weight loss, its original intention is to treat people who have celiac disease, an autoimmune condition that affects 3 million people in the US, according to the FDA.
Modell says there are three foods people with celiacs disease should avoid: wheat, which contains gluten, barley, which contains secalin, and rye, which contains hordein. These three grains contain a certain peptide that can trigger a gluten-related reaction to those who suffer from Celiac Disease.
A gluten-free diet does not necessarily lead to weight loss, despite popular belief. In fact, some people with Celiac may find they gain weight as their digestive system finally heals and they are able to properly absorb nutrients, Sherman says. Here are some other reasons why youre not losing weight on the gluten-free diet.
However, people may find they have a sensitivity to gluten, aslo called non-celiac gluten sensitivity (NCGS). They may feel less bloated after eliminating gluten, specifically, from their diet, Sherman says.
Despite initial intentions, recently the diet has been introduced for purposes of IBS, weight loss, inflammation, auto-immune disorders and other health issues, Modell says. And though, those with IBS may also benefit from limiting gluten in the diet if their IBS is triggered, for example, by fructan, its also not a cure for these conditions. The low-FODMAP diet is another meal plan that is designed to help people with gastrointestinal symptoms linked to conditions like IBS.
However, both Sherman and Modell think a gluten-free diet is not a one size fits all diet that everyone should adapt to be healthier. A study in 2017 in The BMJ showed that long-term gluten-free diets in people without celiac disease may increase risk of cardiovascular issues because eliminating gluten also means removing some healthful foods that provide vitamins and minerals.
A lot of evidence points to the fact that whole grains in the diet are associated with a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, and cancer, Modell says. If youre following a gluten-free diet, including gluten-free whole grains will help you meet your nutrient needs.
Sherman agrees that the diet is not inherently healthier for everyone. Its unlikely that healthy people will benefit from a gluten-free diet.
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What is a gluten-free diet and why it isn't for everyone - Business Insider Australia
