For some people, going gluten-free free may be just the latest nutritional fad, but for others giving up gluten can be life-changing. Gluten is a protein found in wheat rye and barley. It you have celiac disease, gluten can destroy the villi in your intestine, preventing you from absorbing nutrients during digestion and leading to serious health problems, such as osteoporosis and gastrointestinal cancer. If you have a gluten intolerance or sensitivity, eating gluten can cause IBS-like symptoms, skin rashes and depression.
Foods That Contain Gluten
Avoiding gluten can be difficult. Wheat, rye and barley are used in many things, including makeup and personal hygiene products. Barley is used to make malt, so malt beverages, malt vinegar and malt candy are off limits. Often people are confused by the many names of wheat; spelt, kamut, semolina, triticale and triticum are all different types of wheat. Wheat is often used as a thickener in soups, salad dressings and gravies, so read labels carefully. Artificial flavorings, MSG, soy sauce, caramel color, food starch, vegetable gum and many vegetarian meat substitutes, such as seitan and TVP, contain gluten.
Gluten and Celiac Disease
If you have celiac disease or a sensitivity to gluten, then going gluten-free can make you feel better. It can also help eliminate a lot of processed and packaged foods from your diet. Fruits, vegetables and meats are naturally gluten-free, so going gluten-free can add a lot of whole foods back into your diet. An estimated 1 in 133 people have celiac disease, and according to the National Institutes of Health, the only treatment is a gluten-free diet. It can stop the intestinal damage and lower the risk of long-term complications.
Gluten-Free Diet and Weight
If you cut out unhealthy gluten-filled food, such as pizza, cookies and cake, and replace them with fruits and vegetables, you'll lose weight --- not because you have eliminated gluten but because you are eating nutrient-dense, low-calorie whole foods instead of junk foods. However, many food manufacturers are jumping on the gluten-free bandwagon, producing gluten-free breads and snack foods. When gluten is removed from food, something has to be added to give that food a familiar taste and texture. Often what is added is sugar and fat. So gluten-free bread can contain three times the number of calories as a slice of whole-grain bread. If you rely on gluten-free replacements for your favorite snack food, you may soon find yourself packing on the pounds.
Pros and Cons
Following a gluten-free diet means that you might become mineral deficient; foods that contain gluten are often fortified with iron and folate. So you may want to take a multivitamin. You may also need a fiber supplement, although some grains are naturally gluten free, such as amaranth, teff, quinoa and rice. You may need to cook at home more often, to avoid hidden gluten in restaurant foods. Of course, this can save you money, as long as you don't start buying expensive gluten-free versions of your favorite processed snacks. Eating a whole foods diet that is naturally gluten-free can be healthy, but it's rarely easy or convenient. Always consult your health practitioner before changing or supplementing your diet.
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