These days everyone seems to be mesmerised by the aura of gluten-free foods to keep up with their fitness goals. With the celebrity and influencer culture endorsing and propagating gluten-free diets, and the grocery aisles soaring with gluten-free stuff promising health and meeting weight loss goals, is it worth embracing gluten-free in your lifestyle? Let’s delve deeper.
Gluten refers to an umbrella term for naturally occurring storage proteins in whole grains such as wheat, barley, rye, etc. Nevertheless, gluten is also added to certain foodstuffs such as bread, pasta, pizza, cookies, pastries, noodles, cereals, sauces, salad dressings, and other baked goods owing to its baking and flavouring properties. Gluten provides a threadlike elastic structure and this guy makes your food soft and chewy.
Then a popular myth circulates; as gluten is present only in baked products and grains, people start abstaining from carbs in general. However, this is not the case. Many carbs are gluten-free; rice, potatoes, oats, fruits, and vegetables, are a few to name.
But the question worth addressing is; is gluten-free for everyone? Actually no. Some of us lack the digestive enzymes in the gut to digest this ‘gluten family of proteins’; hence they develop an autoimmune response from the body in the form of nausea, inflammation, bloating, diarrhoea, or constipation. We call this condition ‘celiac disease’ and gluten-free diets improve the dietary responses in such cases.
As per an article published in John Hopkins Medicine; “People with celiac disease can’t tolerate gluten in any form, and need to follow a gluten-free diet for the rest of their lives. Another condition that may prompt someone to cut gluten from their diets is a non-celiac gluten sensitivity, sometimes called ‘gluten intolerance’. It’s important not to assume that gastrointestinal irritation is the result of gluten.”
Some other medical conditions that may require gluten-free diets as treatment include wheat allergy, and irritable bowel syndrome (IBS). The prime charm of being a part of a gluten-free race is losing weight. So, you do lose weight; not because of gluten-free stuff but because you gave up on processed foods altogether that contain additional sugars, salts, and unnecessary preservatives, additives, and flavouring agents. Moreover, gluten can still be present in gluten-free stuff because it is widely used as a thickening or stabilising agent for commercial purposes. This is quite concerning for people with celiac disease.
Thereupon, is it worth giving up on gluten in your diet? Well, other than people with celiac disease or other disorders listed above, venturing out on gluten-free foods might not seem a good idea as you miss out on certain essential nutrients such as iron, B vitamins, and magnesium. Also, gluten-free stuff is pricier than non-gluten one and one is compelled to go for it because of the marketing psychology behind it, “the expensive the healthier” whereas gluten-free is most of the time lacking in fiber, fortified minerals, and high in sugar, and fat content. Not a good trade in the name of consuming healthily.
Moreover, according to Harvard Health Publishing, “there is no compelling evidence that a gluten-free diet will improve health or prevent disease if you don't have celiac disease and can eat gluten without trouble.” No more than that, it is always beneficial to discuss your health and fitness goals with your healthcare professional before setting your sail free on a health venture!
About the author:
Dr Nisma Haris is a General Physician, Content Creator, Health and Wellness Adviser.
She is based in Salalah, Oman and can be reached at www.healthyvows.com / dr.nisma.healthyvows@gmail.com
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