Gluten is a found in wheat, rye, barley, and grain hybrids. Most people can eat gluten without any problems. However, some people could be sensitive to the gluten protein. Or they might have celiac disease, which can be a serious health condition. It causes your system to attack and damage your small . People who have this should go on a gluten-free .
- In recent years, the gluten-free diet has become more of a fad than a medical necessity. There is a wide misconception that gluten-free foods are healthier than their gluten-containing counterparts. This study set out to determine if there are health benefits of a gluten-free diet in people without celiac disease. The study concluded that more.
- Try our delicious gluten-free meal plans, designed by EatingWell's registered dietitians and food experts to help you get the nutrients you need. With 14 delicious days of healthy meals and snacks, this gluten-free meal plan makes it easy to stick to your diet.
A gluten-free diet means you avoid products that have gluten. The U.S. Food and Drug Administration (FDA) defines and controls the term “gluten-free” when it comes to food labeling. It requires that gluten-free foods contain less than 20 parts per million (ppm) of gluten.
The Gluten Free Diet Plan and 9 Carbohydrates That You Can Eat While On It. In recent decades, healthy eating has become an obsession in the United States, largely due to the high amount of overweight and obese people living in the country. One of the most popular healthy eating trends that is going on in the U.S. Is the gluten-free diet.
Path to improved health
Maintaining a gluten-free diet can be hard. Gluten is found in a lot of grains. The main ones are wheat, rye, barley, and hybrids. It is in bran, semolina, and spelt. It’s also in bulgur, couscous, faro, and farina. Some flours have gluten, such as white, graham, matzo, enriched, and self-rising flours.
Avoid these foods and drinks, or check the ingredient list for sources of gluten.
- Pastas, breads, and cereals.
- Croutons, breading, and stuffing.
- Processed deli meat, sausage, hot dogs, and salami.
- Imitation seafood and bacon.
- Sauces, gravies, and thickeners.
- Soup and soup bases, such as bouillon cubes.
- Soy sauce and marinades.
- Communion wafers.
- Some candy.
- Malt, malt flavoring, malt vinegar, and malt alcohol.
- Beer and some alcohol.
Companies often change the ingredients in processed foods, so you need to check food every time you buy it. Look for the USDA’s “gluten-free” label on packaging. Foods marked “wheat-free” are not the same as “gluten-free.” If you have disease and you’re not sure if a food contains gluten, it’s best not to eat it.
Sometimes gluten is added to unlikely non-food products, such as:
- Prescription and over-the-counter medicines.
- Dietary supplements, including vitamins.
- Lipstick, lip gloss, and lip balms.
- If you have celiac disease, wash your hands after touching playdough.
Eating gluten-free doesn’t mean you can’t enjoy a healthy, balanced diet. A wide variety of foods naturally are gluten free. These include:
- Fruits.
- Vegetables.
- Meat, poultry, and fish (without marinade or coating).
- Rice (without sauce).
- Beans, legumes, and nuts.
- Beans, legumes, and nuts.
- Flax and chia seeds.
- Gluten-free flours, such as , potato, soy, rice, millet, and tapioca flours.
- Most dairy products, including milk, cottage cheese, cream cheese, and yogurt.
- Wine, hard cider, and some alcohol.
Companies also have started selling gluten-free versions of foods. Some of these options include gluten-free breads, pastas, sauces, and baked goods. You can find many of these gluten-free foods at your local grocery store. Some restaurants also have gluten-free menus. Call ahead to see what options are available.
Things to consider
Celiac disease can be very serious. You can control it by avoiding gluten. It may take time to learn how to cut gluten from your diet. Talk to your doctor for help. He or she will provide a list of what you can and can’t eat. They also may suggest working with a registered who can create a plan to make sure you get all the nutrients you need. At the beginning of your diet, you may need to take a supplement. This is only needed if your body wasn’t absorbing nutrients when you ate foods containing gluten. Be sure to choose a supplement that is gluten-free.
A gluten-free diet can help reverse damage caused by celiac disease. You’ll also feel much better. If you “cheat” on your diet, your symptoms and damage can come back. Tips for coping include:
- Learn as much as you can about gluten-free diets. There are websites, books, and cookbooks about how to eat gluten-free.
- Ask questions when you’re eating out. The waiter or chef can provide the ingredients. A gluten-free menu may be available. Some restaurants even specialize in gluten-free diets.
- Join a support group. Talk to your doctor about finding a group for people who have celiac disease. Sharing with other people who are in the same situation as you can be helpful.
Questions to ask your doctor
- Can I eat a gluten-free diet if I don’t have gluten intolerance or sensitivity?
- Will I lose or gain weight on a gluten-free diet?
- What should I do if I accidentally eat gluten?
- Can you recommend a registered dietician?
- Can you recommend a support group for people who have celiac disease?
Resources
The gluten-free diet craze has been called the fad diet of this decade, comparable to the low-fat, no-fat craze of the 80s and 90s. Though losing popularity as a diet craze, there is still a lingering stigma that “gluten-free” means healthier food options. As we’ve discussed in our Food Trends of 2015 blog post, the lack of the protein gluten usually means extra fat, sugar and sodium are added to make up for lack of taste and consistency. The misinformation about gluten has led to negative connotations about the healthfulness of wheat and wheat products.
Gluten Free Diet Articles
Unfortunately, this diet craze has led to more severe consequences for those that are unable to eat gluten. For a small percentage of the population that has celiac disease, an autoimmune disorder, eating gluten can cause serious health concerns and potentially lead to a medical emergency. It is certainly a health issue that should not be taken lightly.
However, according to an article on NPR’s food blog, The Salt, the 30 percent of the American population “trying to avoid gluten” are creating a stigma that anyone asking for “gluten-free” meal options is simply on the fad-diet bandwagon. Those with celiac disease are finding that this diet trend is leading to servers passing judgment or not following necessary precautions when they ask for dietary menu requests. In other words, the customers who “order gluten-free meals washed down with a gluten-filled beer” are essentially making a mockery of a serious issue.
We want to set the record straight. Here are the facts you should know about gluten:
- Gluten is just protein! Gluten is a protein that is made up of two natural proteins – gliadin and glutenin – found in wheat, barley, rye, and their grain relatives. Gluten is what helps bread expand while the dough is rising and hold its shape while it’s baking and after it cools. It’s also what makes bread chewy.
- Not everyone should be on a gluten-free diet. A gluten-free diet is necessary for those with celiac disease, but it is not a healthy diet for the general population. Only 1 percent of the population has celiac disease. For the remaining 99 percent of the population not suffering from celiac disease, there are risks that go with a gluten-free diet. Some of the risks and drawbacks include: reduced intake of necessary nutrients such as carbohydrates, protein, fiber, folate, iron, thiamin, riboflavin, niacin (vitamin B-3), and calcium; Increased intake of fat, carbohydrates, sodium, and calories. Fat and sugars are often used as replacements in gluten-free product; and increased intake of wheat replacements that have higher glycemic indexes and lower fiber and protein levels than wheat.
- Gluten-free diets can lead to weight gain. More than a third of Americans think that going gluten-free will help them slim down, according to a Consumer Reports survey. There is no evidence to support the claim that gluten-free diets are a good weight-loss strategy, and often gluten-free can lead to weight gain. In a review of studies on nutrition and celiac disease published in the Journal of Medicinal Food, researchers said that a gluten-free diet “seems to increase the risk of overweight or obesity.” The authors attributed that to the tendency for gluten-free foods to have more calories, sugars, and fat than their regular counterparts.
Gluten Free Good
It is important to understand the difference between a medical issue and a fad. Those that are able to eat wheat and gluten should remember that wheat provides essential daily nutrients. America’s wheat farmers and their families work hard 365 days a year to ensure the food product they are delivering to your kitchen table is safe. So, before you jump on the next food-craze bandwagon, think about the consequences.