Not long ago, the gluten free diet became popular and everyone suddenly wanted to try it because of the rumored weight loss benefits. But is this diet really suited for that purpose or is it just another fad diet which needs more research?.
A lot of people do not know that the gluten free diet is essential for managing signs and symptoms of celiac disease and other medical conditions associated with gluten. If you have been medically diagnosed with any of these, then your immune system has been reacting to gluten and damaging your gut. To get better, you must remove gluten from your diet, which is the only treatment.
Gluten is a protein found in wheat, barley, rye and triticale (a cross between wheat and rye), so a gluten free diet is an eating plan that excludes foods containing gluten. Symptoms of an immune reaction to the gluten in wheat, barley, and rye include irritable bowel type symptoms such as bloating, abdominal pain, and changes in bowel habits, as well as systemic manifestations such as brain fog, headache, fatigue, depression, joint and muscle aches, numbness in the extremities, a skin rash or anemia.
Gluten itself may not be causing gut symptoms at all. Many people with wheat sensitivity have a variety of other food sensitivities. Two-thirds are also sensitive to cow’s milk protein, and eggs are another common culprit.
Those who suspect they might be gluten sensitive should first get a formal evaluation for celiac disease or any medical condition related to gluten, which currently involves simple blood tests and, potentially, a small intestinal biopsy. If the result is positive, then one can embark on a gluten-free diet.
Many people have heard the term ‘gluten free diet’ before and this can be a bit confusing to some people because it isn’t a diet in the way that most people understand it because it’s not designed to help people lose weight. It’s just a way of eating that helps gluten intolerant people heal their gut so they can start absorbing all the nutrients they need from their diet.
But is there truly a connection between weight loss and gluten free diets?
Well, although a gluten-free diet is the primary treatment for celiac disease and may help to alleviate symptoms in various conditions related to gluten sensitivity, there is currently no evidence showing that a gluten-free diet is effective for weight loss or for general health benefits. But if you eat a gluten-free diet you may make healthier food choices because you’re more aware of how to read food labels.
Eating gluten-free often may also cause you to eat more whole foods such as fruits, vegetables, legumes, and lean meats. These diet changes are often healthier and lower in calories, which may result in a few kgs being lost.
Gluten-free does not necessarily mean healthy because all gluten-free foods are not equally nutritious. “An apple and a gluten-free sugar biscuit are both gluten-free, but their nutrients vary drastically. Grocery and health food stores are full of gluten-free cakes, cookies and sweet treats but these foods often are high in sugar and fat, making them higher in calories.
Because of the lack of experimental studies on weight loss, some researchers have instead examined the long-term effects of people with celiac disease on gluten-free diets, or who are generally healthy and consume a diet low in wheat and other gluten-containing grains.
They have found that gluten-free diets:
- May promote certain nutrient deficiencies; Intakes of people with celiac disease on a strict gluten-free diet were found to have inadequate intakes of fiber, iron, and calcium. Other research has found gluten-free cereal products to be low not only in those nutrients but also B vitamins including thiamine, riboflavin, niacin, and folate.
- May increase the risk of some chronic diseases; a study of over 100,000 participants without celiac disease found that those who restricted gluten intake were likely to limit their intake of whole grains and experienced an increased risk of heart disease compared with those who had higher gluten intake. This is because of their reduction of whole grains/whole wheat. Many studies have found that people with higher intakes of whole grains including whole wheat (2–3 servings daily) compared with groups eating low amounts (less than 2 servings daily) had significantly lower risk of heart disease and stroke, type 2 diabetes, and deaths from all causes.
- May actually cause weight gain; although research is conflicting, some studies have shown weight gain or increased BMI in people with celiac disease after starting a gluten-free diet. This may be partly due to improved absorption of nutrients, a reduction in stomach discomfort, and increased appetite after starting the diet. However, another suspected reason is an increased intake of gluten-free processed food options containing high amounts of calories, fat and sugar.
But if you have decided to go on a gluten free diet, here are some things that you need to know
- Avoiding gluten does not have to be tasteless or boring. There are plenty of healthy and delicious foods that are naturally gluten-free, including: meats, fish and seafood, eggs, chicken and turkey, vegetables, fruits, nuts and seeds, rice, potatoes, and corn, among many others.
- The gluten-free diet will not necessarily help you lose weight.
- Wine and distilled alcohol is gluten-free, but beer is not. Distilled alcohol does not contain any harmful gluten peptides even if it is made from gluten-containing grains.
- Gluten can be hidden in unexpected places. Foods like soy sauce, licorice, dressings, sauces, gravies, and more all contain gluten. Be sure to read the ingredients label on every packaged food item you buy. Also, wheat or wheat gluten is added as a thickening or binding agent, flavoring, or coloring. It’s important to read labels of processed foods to determine if they contain wheat, as well as barley and rye.
In general, avoid the following foods unless they are labeled as gluten-free or made with corn, rice, soy or other gluten-free grain: Breads, Bulgur wheat, Cakes and pies, Candies, Cereals, Communion wafers, Cookies and crackers, French fries, Malt, malt flavoring and other malt products (barley), Pastas, Hot dogs and processed lunch meats, Seasoned snack foods, such as potato and tortilla chips.
- Wheat-free does not mean gluten-free. A food labeled as “wheat-free” might still contain rye or barley, which means the product is not gluten-free.
- There are different varieties of wheat, all of which contain wheat gluten and they are Durum, Einkorn, Emmer, Kamut and Spelt.
- While oats are naturally gluten-free, they may be contaminated during production with wheat, barley or rye. Oats and oat products labeled gluten-free have not been cross-contaminated. Some people with celiac disease, however, cannot still tolerate the gluten-free-labeled oats.
Prescription and over-the-counter medications may use wheat gluten as a binding agent. Talk to your doctor or pharmacists about the drugs you’re taking. Dietary supplements that contain wheat gluten must have “wheat” stated on the label.
Gluten-free diets are typically consumed by those who are unable to tolerate gluten on a biological level. However, some people choose to follow a gluten-free diet for more healthful eating.
There’s no harm in avoiding gluten, but remember to consume a balanced diet rich in fruits, vegetables and legumes. Make sure your gluten-free choices are still 100% whole grain, such as buckwheat, millet, sorghum, corn and even brown rice. You can also consult with a Registered Dietitian on the right amount of gluten free products you can consume.
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