Gluten-free diets have become very popular in recent years. If you have celiac disease or gluten intolerance, then yes, eating gluten-free is right for you. But removing gluten just to lose weight, with no health problem, has become a trend. So if you are not celiac, is a gluten-free diet necessary and healthy?
Gluten is a protein found in grains such as wheat (mainly), barley, rye and oats. It is widely discussed due to its link with various diseases. The first that comes to mind is celiac disease, whose treatment is a gluten-free diet.
On a gluten-free diet, processed foods, wheat, barley, rye, pasta, oatmeal, cornflakes, instant soups and ready meals, pastries, biscuits, chips, pizza, cake and yeasted alcoholic drinks like beer should not be eaten. All celiac patients must follow it strictly and for life. But for weight loss, a gluten-free diet is neither necessary nor healthy.
So why does a gluten-free diet cause weight loss?
Removing wheat, barley, rye and many starchy foods provides a serious calorie restriction. So weight loss happens because you eat fewer calories, not because you removed gluten, but because you replaced unhealthy foods with better alternatives.
Why is gluten-free eating unhealthy?
It can reduce fiber intake and disrupt your gut flora. As beneficial carbohydrate intake drops, energy from fat rises, which over time can lead to weight gain, insulin resistance and even metabolic syndrome. It can also cause deficiencies in iron, folate, selenium, magnesium, zinc and B vitamins.
As gluten-free eating became popular, so did gluten-free food production. But to keep the texture without gluten, manufacturers often increase sugar and fat, so the gluten-free version of a product is often more calorific. So when eating gluten-free, choose natural foods.
Examples of naturally gluten-free foods:
- Grains such as buckwheat, corn, rice, amaranth, quinoa
- Potato, chestnut and soybeans
- Legumes such as chickpeas, lentils, dried beans
- Fats such as olives, olive oil, coconut oil, butter, avocado
- All fruits and vegetables
- Unprocessed nuts such as hazelnuts, almonds, walnuts
- Protein sources such as eggs, chicken, fish, meat
- Dairy such as milk, yogurt, ayran, cheese
In conclusion, if you have gluten intolerance or celiac disease, eating gluten-free is very important, even life-saving. But if you have no health problem, it is not necessary and can cause problems in the long run. The important thing is not to stray from a balanced, healthy eating plan.