Search Weight Loss Topics:




May 11

Why nutrition experts say you (probably) dont need that gluten-free diet – The Manual

Diets that Work Comments Off on Why nutrition experts say you (probably) dont need that gluten-free diet – The Manual

Just when you thought the experts had spoken and the people agreed that the Mediterranean diet was best, social media whet peoples appetites for more. This year alone, theres been the all-carnivore diet and All-McDonalds diet, which are precisely what they sound like and have received two thumbs down from the nutrition community.

However, another diet trend wont go away: Gluten free.

Gluten is a termused to describe proteins found in wheat, rye, barley, and triticale (a wheat-rye cross). There are a ton of foods with gluten, like bread. Gluten helps keep their shape and serves as a glue to hold everything together.

A gluten-free diet is necessary for some people, such as those with gluten sensitivities or celiac disease. However, do people without these conditions need to stock up on gluten-free foods? Should they go entirely gluten-free?

The short answer is no.

There are no benefits to being gluten-free if you dont need to be, said Anna Mapson, a registered nutritionist and founder ofGoodness Me Nutrition.

Nutrition experts broke down the pros, cons, and misconceptions of living gluten-free (without celiac or a sensitivity).

Before you eliminate an ingredient, its best to get the facts.

Gluten-free diets can be challenging because its in so many foods, including ones you wouldnt expect.Kimberly Gomer, RDN, a private practicing registered dietitian in Miami, says youll find gluten in:

Generally, no.

While a gluten-free diet is essential for people with celiac disease or gluten sensitivity, there is no evidence to suggest that a gluten-free diet is beneficial for the general population, saidNick Zanetti, a nutritional therapist.

However, some people may have issues with gluten, even if they dont have celiac disease or a sensitivity.

There is a percentage of the population that responds to the main protein in gluten called gliadin by producing a protein in the intestine called zonulin, Zanetti said, pointing to a2006 studyon the subject. This is a problem as zonulin can raise the level of intestinal permeability and inflammation.

Many, actually.

There are several potential drawbacks to a gluten-free diet, including nutrient deficiencies, increased cost, and social restrictions, Zanetti said.

Mapson adds that buying gluten-free foods like special bread products can be costly. She also adds that gluten is essential to digestive health in many fiber-rich products like whole grains.

If youre gluten-free, you should eat a lot of vegetables, fruits, nuts and seeds, pulses, wholegrains such as oats (if tolerated), brown rice, and gluten-free quinoa, Mapson said.

The gluten-free craze isnt new, and nutrition experts say its long past time to nix these myths about the gluten-free diet. Experts discussed nutrition and weight loss myths.

That is not true, but the idea that gluten is bad for you is too common.

In reality, gluten is a protein found in wheat, barley, and rye, and it is only harmful to those with celiac disease or gluten sensitivity, Zanetti said. But any food containing gliadin one of the main proteins of gluten has the potential of trigger intestinal permeability and an increase in inflammation.

The keyword: Potential.

Seeing gluten-free on a label is not a catch-all sign the food is healthy.

Processed, high-sugar foods like cookies and cakes might be gluten-free, but that doesnt mean consuming only them will lead you to health and wellness.

The main drawback I have seen in my clients is that they add gluten-free processed foods to their diets, assuming it is healthier, Gomer said. The majority of gluten-free products like bread, cereal, cookies, and cakes are even more processed and loaded with more sugar, salt, and processed flours as compared to their gluten-laden counterparts.

If youre going gluten-free, continue to read the whole nutrition label as you meal plan and shop.

It is important when attempting to transition to a gluten-free diet that whole, unprocessed foods are replacing the gluten-containing ones, Gomer said.

Gomer suggests adding more whole grains to your diet, including gluten-free oats, corn, and brown rice.

If only it were that easy.

They may believe that just removing gluten will magically help them lose weight, Gomer said. I have seen many clients actually gain weight when removing gluten.

Gomer noted that there are many lifestyle factors involved.

This means choosing other healthy foods like fruits, vegetables, lean protein, and lots of water, Gomer said. Consistent exercise also leads to better health outcomes with a well-balanced diet with gluten-containing foods.

Bottom line?

We always strive for optimal health and energy both physically and mentally, Gomer said. We need to be careful not to have one scapegoat gluten.

Gluten-free diets are popular but often misunderstood. Though necessary for certain people, namely those with celiac, most experts say the cons outweigh the pros for everyone else. Gluten-free diets may lack nutrients, such as fiber, a component of good digestive health. Gluten-free doesnt mean healthy, and cutting it from your diet wont necessarily help you lose weight. Other lifestyle factors, such as a holistic approach to your diet and exercise, play into weight.

Whats more, youre not the number on the scale. Aim to eat nutritious foods that make you feel good whatever that means to you. Speaking to a primary care physician or dietician about your food choices can be helpful if you are concerned.

Read the original post:
Why nutrition experts say you (probably) dont need that gluten-free diet - The Manual

Related Posts

    Your Full Name

    Your Email

    Your Phone Number

    Select your age (30+ only)

    Select Your US State

    Program Choice

    Confirm over 30 years old

    Yes

    Confirm that you resident in USA

    Yes

    This is a Serious Inquiry

    Yes

    Message:



    matomo tracker