Gluten-Free Diet
Is a gluten-free diet a healthier option?
Gluten Free diets are medically necessary for people diagnosed with Celiac disease. With the popularity of gluten free items on the market, many consumers are opting to follow a gluten free diet, so....
FAD or FACT? Is gluten-free a healthier option for everyone?
What is gluten?
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Gluten is a protein that is found in wheat, rye, and barley.
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It helps provide 'structure' to baked items like bread.
Who should avoid gluten?
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We know for certain that people with diagnosed Celiac disease need to eliminate gluten from their diet.
Can I lose weight on a gluten-free diet?
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Many people actually gain weight following a gluten-free diet because of the types of flours and ingredients used to replace traditional wheat products (Gasser & Angadi, 2012).
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Many gluten-free items actually contain MORE fat and sugar than their gluten containing counterparts. WHY? The manufacturers need to create the correct texture and mouthfeel, so these items are added to make the food more similar to its gluten-containing counterpart. (Reilly, 2016). Another study also found increased sugar intake with a significant reduction in mineral intake when following a gluten free diet (Wild et al, 2010).
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Many gluten-free products are actually lower in fiber and higher on the glycemic index, which impacts blood sugar. One study found that gluten-free pastas actually spiked blood sugar 57% MORE than traditional gluten containing pastas (Johnston et al., 2017)
With evidence showing increased sugar intake, and lower fiber and mineral intake, a gluten-free diet is not the healthiest option for everyone.
TAKEAWAY: A gluten-free diet is not necessary for everyone. Talk to a registered dietitian before prescribing yourself a gluten-free diet! There are many ways to reach your health goals, and an RD can individualize an approach that will work best for you!
References
Gaesser, G. A., PhD, & Angadi, S. S., PhD. (2012). Gluten-Free Diet: Imprudent Dietary Advice for the General Population? Journal of the Academy of Nutrition and Dietetics, 112(9), 1330-1333. https://doi.org/10.1016/j.jand.2012.06.009
Johnston, C. S., Snyder, D., & Smith, C. (2017). Commercially available gluten-free pastas elevate postprandial glycemia in comparison to conventional wheat pasta in healthy adults: a double-blind randomized crossover trial. Food & Function, 8(9), 3139-3144. https://doi.org/10.1039/c7fo00099e
Reilly, N. R., M.D. (2016). The Gluten-Free Diet: Recognizing Fact, Fiction, and Fad. The Journal of Pediatrics, 175, 206-210. https://doi.org/10.1016/j.jpeds.2016.04.014
Wild, D., Robins, G. G., Burley, V. J., & Howdle, P. D. (2010). Evidence of high sugar intake, and low fibre and mineral intake, in the gluten‐free diet. Alimentary Pharmacology & Therapeutics, 32(4), 573-581. https://doi.org/10.1111/j.1365-2036.2010.04386.