Eating gluten-free means avoiding foods with gluten, a protein found in wheat, barley, rye and spelt. For people with celiac disease or gluten sensitivity, this is very important. Truth be told, even those without a sensitivity can often see benefits from a gluten-free diet. However, understanding the research about gluten can be tricky. Studies often have different methods and results, making it hard to know what’s true.
This blog will explain what gluten-free eating is, unravel some common myths and misconceptions and share strategies on how to make a gluten-free diet not only healthy but delicious.
What is gluten?
Gluten is a protein in wheat, barley, rye, and spelt. It’s also hidden in many foods like bread, pasta, cereal, desserts, sauces, and seasonings. When the body digests highly processed foods or substances it’s sensitive to, like gluten, it can irritate and inflame the gut lining. Potentially interrupting your gut’s ability to produce serotonin or lead to intestinal hyperpermeability aka “leaky gut.” Although many think gluten only harms those with celiac disease, recent research shows it can affect gut permeability in everyone.
What are the common myths and misconceptions about gluten?
There’s a lot of information out there, so let’s simplify some of the science behind gluten and pull out the facts from fiction.
1. Anything gluten free is healthy.
This should be an automatic red flag. Just because a product has “gf” on the label does not mean it’s healthy.* Since a gluten-free diet has become more accessible and trendier, some companies were quick to jump on the marketing band wagon to position their products as “healthy” when they are in fact over processed and low quality.
*We share tips on how to assess what’s truly healthy below.
2. A gluten free diet will help you lose weight.
This myth has many layers. First, gluten causes inflammation in people with celiac disease, non-celiac gluten sensitivity other groups who might have digestive disorders or neurodegenerative (brain and neuron weakening) conditions. When your body is managing acute or chronic inflammation your system is not going to be operating at its best, directly impacting your thyroid and metabolism.
Second, foods containing gluten raise your blood sugar and increase insulin production. If left unchecked, high blood sugar leads to a long list of metabolic diseases and complications including weight gain. So removing gluten can positively impact your blood sugar and there can be anti-inflammatory benefits of gluten-free eating which can all lead to weight loss but it’s not a magic pill and a gluten-free diet alone does not make you lose weight.*
*We’ll share tips on things to keep in mind below if weight loss is your goal.
3. Eating gluten free could put you at higher risk of heart disease.
There was a study about higher risks of heart disease for those following a gluten-free diet that became popular, suggesting that the removal of whole grains is the cause. The fact is, the removal of dietary fiber is the real problem, and that fiber is easily found in legumes, lentils, peas, beans, chia seeds, flaxseed, nuts, seeds, and even fruits and vegetables. Fiber is also found in gluten-free grains such as buckwheat and teff.
4. You’ll struggle to get enough nutrients on a gluten-free diet.
Cutting anything out of your diet means you need to shift and find alternatives. By focusing on quality whole foods, and variety you’ll be able to consume the nutrients you need. Anecdotally, shifting your focus to look for gluten-free and whole food options, can help create new healthy habits. And if you need some support along the way, a healthy gluten-free meal service can take some stress off your plate.
How to make a gluten-free diet not only healthy but delicious.
Now that we understand some of the myths and misuses of the gluten-free diet, let’s dive into some tips on how to do it well without losing the enjoyment that comes from eating delicious food and sharing a meal.
Look for foods that are naturally gluten-free.
By prioritizing whole foods that are naturally gluten-free we can more easily steer clear of their overly processed counter parts. Added bonus we can try new foods and find new favorites. Here’s a list of some naturally gluten-free foods to consider:
Vegetables: Potatoes, sweet potatoes, corn, carrots, broccoli, spinach, etc.
Rice: White rice, brown rice, wild rice.
Quinoa: A versatile grain-like seed.
Beans and Legumes: Lentils, chickpeas, black beans, kidney beans, etc.
Oats: Make sure they are labeled gluten-free, as they can be cross-contaminated.
Buckwheat: Despite its name, it’s gluten-free.
Millet: A small, round whole grain.
Amaranth: Another nutritious gluten-free grain.
Read the nutrition label to assess what’s healthy.
Remember, just because something says that it’s gluten free doesn’t automatically mean it’s healthier. Many products add more refined sugar, unhealthy fats, and other questionable substances to replace the pliable texture of gluten. While it’s great to cut out gluten, replacing it with processed foods isn’t much of an improvement. Keep an eye out for things like seed oils: canola, cottonseed, soybean, safflower, and refined or artificial sweeteners like: high fructose corn syrup, maltodextrin, dextrose, sucrose, caramel, barley malt, aspartame, sucralose, acesulfame K etc.
Be realistic about your goals and intentions.
Are you trying a gluten-free diet because you’re looking for a shortcut to losing weight, or are you looking for a long-term path that could also help you feel better now and lose a little weight?
Just because your favorite candy or potato chip is gluten free does not make you immune to gaining body fat. Macro-nutrient ratios must still remain a priority for health and fat loss. Focus on grass fed/free range proteins, organic vegetables, nuts/seeds, and a moderate amount of gluten-free carbohydrates from fruits, yams, rice and ancient grains. If your diet looks like this the majority of the time, you can look forward to optimal health, more energy and a better body composition!
To Recap
Navigating the world of gluten-free eating can be challenging, filled with myths and misconceptions. While essential for those with celiac disease or gluten sensitivity, others can benefit too. However, simply choosing foods labeled “gluten-free” doesn’t guarantee they are healthier or lead to weight loss.
Focus on whole, naturally gluten-free foods and read nutrition labels to avoid processed options. By setting realistic goals and prioritizing a balanced diet, you can enjoy a gluten-free lifestyle that is both healthy and delicious. If you’re not sure where to start, let us help you out.
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