Among the popular fad diets promising weight loss and health improvements is one known as the gluten-free diet. The original intent for adopting a gluten-free lifestyle has become lost in sensationalized media and public confusion has resulted in unfounded claims of benefit in starting a gluten-free diet, notes UNC Health Care. A gluten-free diet benefits a particular population with celiac disease and is a life-saving treatment rather than a way to lose weight.
Gluten Basics
Gluten is a protein found in foods processed from wheat, barley or rye. It is composed of prolamins, which are a type of amino acid found in grains and glutelin, the energy storage unit in the endosperm of grain. Normally, gluten is a healthy source of protein in whole grains that also serves the purpose of giving dough elasticity and a chewy texture. Gluten is not water-soluble, which gives grains a thickness in baking and lends to the shape of your favorite grained foods. Gluten is also added to many vegetarian cuisines as a protein source and for heartiness as a meat substitute.
Reasons to Avoid Gluten
According to the Gluten Intolerance Group, UNC Health Care and National Digestive Diseases Information Clearinghouse, the only reason you should avoid gluten in your diet is if you are medically diagnosed with celiac disease. A possible other reason is the chance of gluten sensitivity if celiac disease is ruled out as cause of your digestive disturbance. Celiac disease is a digestive disorder causing damage to the small intestine and this damage prevents the proper absorption of food nutrients. People with celiac disease are gluten intolerant and when gluten is consumed it causes the immune system to attack the lining of the intestines resulting in malnourishment despite the amount of food consumed. Untreated celiac disease can become life-threatening and result in health complications including cancer. The only treatment for celiac disease is a gluten-free diet. Nearly 1 percent of the American population is diagnosed with this disease, which sparked labeling of marketed food products as gluten free to prevent consumer confusion.
Gluten-Free Foods
Grains comprise a large group of foods or food additives but you can get gluten-free grains and starches if you choose your foods carefully. Quinoa, corn, rice and potatoes are safe as well as soybeans, buckwheat and millet. Check food labels to ensure they are gluten-free. If the label indicates ingredients such as hydrolyzed vegetable protein, emulsifiers or malts, avoid these foods unless they are indicated as containing only corn, pure rice flour or potato. Non-breaded or battered meats, fish and poultry are gluten-free. Fruits, vegetables and most dairy are also gluten-free.
Meal Examples
A gluten-free breakfast can include a fruit serving like a banana or fresh strawberries, 1 cup of skim milk and two boiled eggs. You can choose cereal or a small bowl of oatmeal only if packaging indicates these products are gluten-free. Lunch and dinner can include baked meat with no grain additives such as skinless chicken breast, lean grilled sirloin steak or roasted salmon. Green beans, sweet potatoes or collards are gluten-free and work as side dishes.
Risks of a Gluten-Free Diet
A gluten-free diet is imperative to treat celiac disease but this diet also comes with nutritional risks. Work with your physician to supplement your diet with nutrients you lack from grain sources such as iron, fiber and B-vitamins. Alternative food sources for these vitamins may be an option or your physician may advise a supplement. Implementing a gluten-free diet if you do not have celiac disease is not known to benefit your diet and may induce weight gain.
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