Have you ever found yourself scrolling through Instagram, wondering if you should jump on the gluten-free bandwagon as well? It is quite undeniable that a gluten-free diet has become somewhat of a trend in the past few years. Everyone from celebrities to influencers to pro athletes are touting its benefits.
While the market for gluten-free products has grown manifolds, one can’t help but stop and wonder if a gluten-free diet is a fad or a necessity. If it is a fad, should it be given a shot? And most importantly, what exactly can you eat on this kind of diet?
Well, before you go throwing away all your favourite carbs out the window, let's take a closer look at what a gluten-free diet is all about.
What is a gluten-free diet?
First things first - what is gluten? Gluten is a protein found in wheat, barley, and rye. It's what gives bread and other baked goods their chewy, elastic texture. But for people with celiac disease or gluten sensitivity, gluten can wreak havoc on the digestive system. That's where a gluten-free diet comes in - it involves cutting out all sources of gluten and replacing them with alternative grains and flours.
Quinoa, brown rice, almond flour, coconut aminos, and sweet potatoes are the top stars of the gluten-free community! Fortunately, these substitutes often taste just as good, if not better than their gluten-filled counterparts! So you can enjoy gluten-free versions of bread, cookies, pizza, and even beer.
Who should eat a gluten-free diet?
1) People with celiac disease
A gluten-free diet is an absolute necessity for people with celiac disease, which is an autoimmune response to gluten that causes the body to attack the small intestine, causing stomach pain, nausea, bloating, or diarrhoea. People with celiac disease can’t tolerate gluten in any form and need to follow a gluten-free diet throughout their lives.
2) People with gluten intolerance
Gluten intolerance, also known as non-celiac gluten sensitivity, is a specific condition that should not be confused with all forms of gastrointestinal irritation. However, if you experience a recurrent pattern in persistent gut irritation after consuming gluten, it is advisable to consult a nutritionist.
They can offer guidance on managing your diet and suggest alternatives, such as following a FODMAP diet. This is a temporary eating plan that eliminates lots of foods that can irritate the gut, including wheat-based products. If you are truly intolerant to gluten, eliminating it from your diet may lead to improvement in bloating, constipation, fatigue, and gas.
Now to the question we’ve all been waiting for:
Does gluten-free diet help in losing weight?
People who adopt a gluten-free diet often do lose weight, but that can be attributed to cutting down on processed foods and refined carbohydrates that contain gluten (you see, a large part of the processed food we indulge in, is primarily constituted of gluten).
A gluten-free diet alone may not necessarily lead to weight loss. So if you decide on eliminating gluten from your diet, make sure to watch your portion sizes, and incorporate lean proteins and a whole lot of veggies.
Are there any side effects to a gluten-free diet?
Many foods that contain gluten are fortified with vitamins and minerals, such as vitamin B and iron. When you eliminate these foods from your diet, it's important to ensure that you're still getting a fair share of these nutrients from other sources, such as fruits, vegetables, and enriched gluten-free products.
While it is assumed that eliminating gluten from your diet may reduce your calorie intake, this is not always the case. Many gluten-free products, such as baked goods and snack foods, can be high in sugar and calories, which can contribute to weight gain.
In fact, some studies have found that people who follow a gluten-free diet may actually gain weight, as they may compensate for the elimination of gluten by consuming more high-calorie foods. This is why it's important to focus on a well-balanced, nutrient-dense diet, rather than just eliminating gluten.
If you do not have celiac disease or gluten intolerance and can consume gluten, try eliminating only processed foods. Add in more fruits, vegetables, whole-grain breads or pasta, and lean proteins, to your diet. You may feel better by eating better, not by removing gluten!
If you’re interested in trying a gluten-free diet, talk to a physician or a registered nutritionist. They can guide you towards a balanced eating plan that meets your unique nutritional needs.
Regardless of whether you go gluten-free or not, the most important thing is to make healthy choices and listen to your body. Remember, just because something is gluten-free doesn't necessarily mean it's healthy!
