The Gluten-Free Diet: All You Need to Know
My heart goes out to those with celiac disease back when the gluten-free diet was not popular 10-20 years ago. That must have been really tough to stick to the diet. Thankfully, today the gluten-free diet is a fad diet and manufacturers are running to keep up with the demand for gluten-free products. Now there is a vast amount of gluten-free foods available for our celiac friends. But they are not the only ones consuming gluten-free products. In fact, the gluten-free diet has gained a whole lot of attention lately. If you’re interested to know if it’s worth all the hype or not, keep reading!
What is Gluten?
First, let’s review gluten and what we know about it. Gluten is a protein found in wheat, barley, rye, and triticale (a cross between wheat and rye). It helps provide structure to products like breads, baked goods, and pasta. Sometimes oats, which are by nature gluten-free, can irritate someone with celiac disease if they consume those which were grown alongside grains containing gluten. Only oats labeled ‘gluten-free’ are risk-free for those with celiac disease.
What Happens to Those with Celiac Disease When They Eat Gluten?
When people with celiac disease consume gluten, their body’s immune system attacks the nutrient in the small intestine. Damage to the villi in the small intestine can occur, which then inhibits the absorption of nutrients. Unfortunately, symptoms of abdominal pain, bloating, and diarrhea are typically seen thereafter. There are many other symptoms and conditions that can develop with undiagnosed and/or untreated celiac disease, causing this disease to be a threat to one’s well being and longevity.
How Common is Celiac Disease?
Only about 1% of the United States population actually have celiac disease and need to follow a gluten-free diet. So why is it that so many people are cutting out gluten? As I stated before, this has turned into a fad diet. No matter how many celebrities claim that eliminating gluten from their diet helped them to lose weight, there is actually no scientific evidence that following a gluten-free diet outside of those with celiac disease can be beneficial.
Should You Be Eating Gluten-Free if You Don’t Have Celiac Disease?
A lot of gluten-free products have extra fat and sugar added to help with the loss in texture and flavor. In some cases, the gluten-free product is actually less healthy than the product with gluten. So if you are wanting to follow a gluten-free diet, do not go into it assuming all products labeled gluten-free are healthier. For example: an apple does not have gluten and a piece of cake does. Therefore, a gluten-free diet would be healthier if that means having an apple instead of cake. However, if apples are not in the question and the consumer simply switches to gluten-free cake, this is not a healthier option. There is still plenty of fat and sugar being consumed.
The gluten-free diet is absolutely essential for those who suffer from celiac disease. As I said before, there are a lot more options available to those with celiac disease due to the high demand a fad diet brings. However, the research supporting a gluten-free diet as being more healthy and/or effective for weight loss is limited, if not nonexistent. If weight loss or a healthier diet is what you are hoping for, consider adding more fruits, vegetables, whole grains, lean meats, and fiber to your diet along with regular physical activity. Gluten can be a friend to those who are celiac-free, don’t be afraid of it!
Michelle Yates, RD, LMNT, is a clinical dietitian at CHI Health Lakeside Hospital, specializing in the Medical/Surgical unit & the Oncology unit. She doubles as a dance instructor as well as a master’s student for Health Psychology. Her passions are to help others break free from any negative ideas of food they carry, along with opening their eyes to the joys of “everything in moderation”.