There is a lot of hype about following a gluten free diet. There are celebrity cookbooks that encourage people to eat gluten free and more products are becoming available as gluten free. The biggest benefit of so much press for going gluten free is that there has become a demand for gluten free products which can be very helpful to people who must follow a gluten free diet for health reasons.
What is gluten and what foods contain gluten?
Gluten is the umbrella term for storage proteins found in wheat, barley and rye. This may sound simple, but for anyone that follows a gluten free diet, the task of avoiding wheat, barley and rye can be daunting.
Grains that Contain Gluten: wheat, rye, barley, commercial oats (may be contaminated with gluten), malt, couscous, durum, spelt, kamut, bulgar, farina, semolina, einkorn, farro
Gluten Free Grains: rice, potato, corn, pure- uncontaminated oats, quinoa, tapioca, buckwheat, yam, teff, amaranth, arrowroot flour, gelatin, xanthan gum, guar gum, sorghum
Who needs to follow a gluten free diet?
Those diagnosed with celiac disease or gluten sensitivity. It’s important to note that if you think you may have celiac or gluten sensitivity, continue to eat gluten containing foods until you have been appropriately tested by your physician. If you are following a gluten free diet when tested for celiac disease the test will come back negative because the issue has been fixed by having already been on the appropriate diet.
Celiac disease is a common inherited disorder. It is an autoimmune disorder where the villi (finger-like projections) of the small intestine are damaged by gluten. The villi are where many nutrients are absorbed as food goes through the digestion process. With celiac disease these villi become inflamed when the person eats gluten causing them to be flattened and shrink.
Some people may have sensitivity to gluten without being diagnosed with celiac disease. The symptoms are the same and include abdominal pain, bloating, gas, diarrhea, and muscle cramps. However, gluten sensitivity is not an autoimmune disorder. There are no diagnostic tests for gluten sensitivity.
Can a gluten free diet help with weight loss?
Gluten free does not mean healthy. Gluten-free desserts are still desserts and are not necessarily any healthier than their gluten- containing counterparts. Following a gluten free diet can result in weight loss but that would be due to a decrease in overall calorie consumption. Initially, following a gluten free diet will consist of cutting out an entire food group (grains!) until the appropriate gluten-free substitutes can be found. Those with celiac will most likely experience a weight gain after switching to gluten free foods and allowing their gut to heal.
Amanda’s Bottom Line
Going gluten free is necessary for those with a diagnosis of celiac disease or gluten sensitivity. If you have not received either of these diagnoses and choose to follow a gluten free diet, it does not offer any health benefits and would be a personal choice. It is always important to follow a balanced diet containing whole grains, fruits, vegetables, lean proteins and dairy.
Do you have experience following a gluten free diet? If so, what are your favorite gluten-free products or recipes? Share your thoughts on the “Heart for Health” Facebook page!
In Nutrition,
Amanda M. Haag, RD, LD
For more information check out these great sources:
Switching to a gluten-free diet is a big change and, like anything new, it takes some getting used to. You may initially feel deprived by the diet’s restrictions. However, try to stay positive and focus on all the foods you can eat. You may also be pleasantly surprised to realize how many gluten-free products, such as bread and pasta, are now available. Many specialty grocery stores sell gluten-free foods. If you can’t find them in your area, check with a celiac support group or go online. ‘
My favorite blog page
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Thank you John for your input and thank you for sharing your favorite blog page. I love your tip about staying positive and focusing on the foods you can eat.