Over the years there has been a significant increase in the number of people choosing to go ‘gluten-free’ which eliminates wheat and all other sources of gluten. This is primarily because silent and subclinical celiac disease cases that have surged. Celiac disease is an unfavourable reaction caused by gluten consumption. Gluten allergy and gluten sensitivity are also a possibilities. However, for those who aren’t affected, omitting gluten altogether is not necessarily a healthy option. Before you take any drastic steps such as cutting it out of your diet entirely, contact your health expert for advice.
Recently, the website ‘The Conversation’ released an article that said ’Claims that gluten-free diets promote weight loss are not supported by evidence.’ Hence it’s imperative not to get swayed by what others do or might say. Instead, follow your medical advisor’s recommendations.
Here are some challenges that come with a gluten-free diet -
• Lack of essential nutrients: Your gluten-free substitute can also be deficient in fibre, iron, zinc, potassium, and other nutrients.
• Calories in other forms: Some gluten-free processed foods are high in calories, fat, sugar, and sodium. It’s always advisable to check out these parameters as well.
• Nutritional imbalance: There are high chances of nutritional imbalance while following a gluten-free diet. Substitute items might have some essential nutrients in deficit, and others in excess.
• Limited access: Gluten-free might not be easy to come by while you are out, and you may end up bingeing on a lesser healthy alternative.
• Price: Quality gluten-free products are more expensive than those with gluten.
• Long term cardiovascular risks: An article by National Library Of Medicine says ’Gluten-free processed foods are high in calories, fat, sugar, and sodium. In patients who do not have an indication for a gluten free diet, weight gain is often an unwelcome surprise and it may be accompanied by abnormal lipids and a higher risk for coronary heart disease. Hyperglycemia and an increase in insulin resistance and obesity has been reported as well.’
Here are some of the reported benefits of a gluten-free diet, if one has celiac disease or gluten allergies:
• Increased energy levels: If you have celiac disease, cutting out gluten can increase your energy levels and reduce fatigue. Even if you’re gluten-sensitive, this diet can gradually improve overall well-being and increase vitality.
• Improved digestive health: Digestive problems such as gas, bloating, abdominal pain and other symptoms can reduce to a large extent. In individuals with celiac disease, the consumption of gluten can trigger inflammation in the digestive tract.
• Enhanced nutrient absorption: Cutting out gluten can lead to optimising nutrient absorption in the gut, while ensuring the body effectively absorbs essential nutrients, vitamins and minerals.
• Weight management: Opt for naturally gluten-free whole foods such as fruits, vegetables, lean proteins, and gluten-free grains like quinoa and rice. This way, you can easily balance your overall weight without having to worry about sugar or unnecessary fats.
• Clear skin: Issues like acne, eczema, and dermatitis herpetiformis can all be triggered by gluten. With lesser gluten consumption, the skin becomes clearer and brighter with reduced inflammation.
• Better mental clarity: Some people face brain fog or cognitive impairment after the consumption of gluten. Avoiding gluten can boost brain health.
• Gut microbiome balance: A gluten-free diet can help maintain healthy gut microbiota by increasing the growth of bacteria that are beneficial for the body. They also reduce inflammation leading to better digestive health and immunity.
• Benefits autoimmune conditions: Autoimmune conditions such as celiac well-being and Hashimoto’s thyroiditis are associated with gluten intolerance. By following a gluten-free diet, you can alleviate the symptoms. It is beneficial to pacify the autoimmune flare-ups that really help people with these conditions.