Two buzz words that flood the health, diet and wellness market are "gluten free" and exercise. While these two words are often used separate of one another, there is a connection. In fact, the foods you choose to eat vastly affect your overall ability to exercise, as well as how exercise impacts your body -- especially when it comes to your carbohydrate intake.
Gluten Basics
A gluten free diet consists of removing foods from your meal plan that include gluten. Gluten is a mixture of proteins that develops the elastic texture seen in dough when you add liquids to the grain flour. Gluten is further developed by the manipulation of the flour and liquid mixture, such as when you kneed bread dough. The more you manipulate the mixture, the greater amount of gluten bonds form. Gluten is more specific to wheat, but the term "gluten free" has been expanded to include other grains that cause similar problems to those sensitive to gluten, such as rye, barley and sometimes oats, suggests the Food and Drug Administration.
Reasons for Gluten Free
A gluten free diet usually results from either a gluten sensitivity or a diagnosis of celiac disease. Those who are gluten sensitive may experience diarrhea, bloating, gas or other intestinal distress when too much gluten is consumed. For those with celiac disease, gluten can actually be deadly. Those with this disease have issues with their small intestine absorbing certain nutrients. When someone with celiac disease ingests gluten from wheat, barley or rye, it sets off an allergic reaction, causing the body to attack the villi of the small intestine. Villi are essential for absorbing nutrients from food, and when they are damaged by the disease it can result in serious malnutrition.
Fitting it in Your Diet
Carbohydrates or "carbs" play an important role in any diet, with carbohydrates being a primary source for the energy needed for basic body function and exercise. Many people gain a large portion of their carbs from gluten products, like flour-based whole wheat bread and pasta. However, just because you are cutting items from your diet that are not gluten-free, does not mean your diet has to lack in carbohydrates. Complex carbohydrates can be consumed without gluten through rice, potatoes, beans, buckwheat, corn, lentils, peas and sweet potatoes. The market is also increasing in the availability of gluten-free versions of breads and pastas to help with the transition to a gluten-free diet.
Combine with Exercise
Sources of gluten-free carbohydrates can provide plenty of energy for your body to use for the exercise you need to stay strong and healthy. For the best results, combine your gluten-free diet with at least 150 minutes of moderately intense aerobic exercise each week, per recommendations by the American College of Sports Medicine and the Centers for Disease Control and Prevention. When you combine a healthy and balanced gluten-free diet with regular exercise, you increase your chances of weight loss success, as well as maintaining a healthy weight once your goal weight has been met.
References
- National Digestive Disease Information Clearinghouse: Celiac Disease
- Food and Drug Administration: Questions and Answers on the Gluten-Free Labeling Proposed Rule
- Whole Grains Council: Gluten Free Whole Grains
- MayoClinic.com: Gluten-Free Diet
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
Member Comments