6 Myths And A Truth About A Gluten-Free Diet
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More and more people are choosing to carry out a gluten-free diet. Some because they have been diagnosed as coeliac, others because they are intolerant. But there are also those who have decided to reduce the consumption of wheat and its derivatives to increase the benefits that lowering their intake brings us: inflammation decreases, the intestine is less irritated and the nutrients are better absorbed. Here I’ll show you 6 myths and a truth about a gluten-free diet you need to know about.
FollowTable of Contents
- What Is Gluten?
- MYTH: "Being Coeliac And Intolerant To Gluten Is The Same"
- MYTH: “All Grains Contain Gluten”
- MYTH: “Oats Never Contain Gluten”
- MYTH: “Eliminating Bread From The Diet Is The Same As Eliminating Gluten”
- MYTH: "If I Stop Eating Gluten, I'll Lose Weight"
- MYTH: “All Gluten-Free Products Are Healthy”
- TRUTH: “There Are More And More Coeliacs And Gluten Intolerants”
- Final Thoughts
- FAQs
Before talking about a gluten-free diet, let’s start from the beginning:
What Is Gluten?
Gluten is a combination of two proteins found in wheat, rye, and barley called gliadin and glutenin.
When mixed, they are what give texture to some foods, like bread, for example.
Coeliacs are those who have an autoimmune disease in which the immune system attacks their own tissues when they eat gluten and whose treatment is a 100% gluten-free diet.
A gluten-free diet seems to be trendy and a lot has been written (and said) about it in recent years.
However, many myths and lies still circulate about its effects:
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MYTH: “Being Coeliac And Intolerant To Gluten Is The Same”
Although the symptoms are similar, the causes and consequences of being coeliac and intolerant are very different.
A coeliac has a permanent intolerance to gluten, so any type of contact will cause immune-based inflammation.
Whilst gluten intolerance is a gastrointestinal reaction that doesn’t immunologically affect the body in any sense.
Coeliacs will have to change their diet forever: The only treatment is a gluten-free diet for the rest of their lives.
It must be rigorous and well-balanced.
Foods that contain gluten should not only be eliminated from the diet, but replaced by others whose raw materials do not contain it.
MYTH: “All Grains Contain Gluten”
In theory, all grains contain a protein linked to gluten, however, coeliacs and intolerants will only react to the type of gluten found in wheat, rye and barley.
Gluten-free diets can (and should) incorporate corn, quinoa, rice, buckwheat, and also some types of oats.
MYTH: “Oats Never Contain Gluten”
Not all brands sell gluten-free oats.
Many are cross-contaminated during processing and that is why it is important to always check that the oats we’re buying are “gluten-free”.
Both oats and oat flour must contain a gluten-free certification on the package to ensure the product is safe to eat.
MYTH: “Eliminating Bread From The Diet Is The Same As Eliminating Gluten”
Although it is a very common association, the truth is that gluten is found in many more foods than you think, for example, soy sauce, pickles, blue cheese and even some supplements.
Also, keep in mind that foods labelled “wheat-free” may also contain gluten, since gluten is found in other grains such as rye or barley.
MYTH: “If I Stop Eating Gluten, I’ll Lose Weight”
Although in some cases giving up gluten can mean weight loss due to the decrease in carbohydrate consumption, gluten-free eating is not synonymous with a miracle diet.
Studies show that a gluten-free diet is beneficial to heal the gut and reduce overall inflammation in the body, but it shouldn’t be taken as a primary way to lose weight as gluten-free foods have less fibre, and consequently, more sugar content, which can cause weight gain after a first weight loss period.
MYTH: “All Gluten-Free Products Are Healthy”
Many brands for coeliacs that are currently on the market have products that are full of additives and are harmful to our health.
Gluten-free does not mean healthy! It’s important to always look at the labels to make sure they do not contain too many additives, including sugar and artificial sweeteners.
TRUTH: “There Are More And More Coeliacs And Gluten Intolerants”
The proportion of gluten in the wheat we consume has been increasing dramatically over the years.
The growth in the number of intolerant and coeliac patients has several causes (genetic, immunological, etc.) but one of them is, without a doubt, the current overexposure to gluten.
Many children are already born with an intolerance to gluten.
There are almost 10 times more gluten-intolerant people nowadays than there were 50 years ago, and this is mostly due to the fact that the crops were modified to become more resistant to weather conditions and plagues, at the same time that soils have lost their natural minerals and nutrients.
Despite eating more wheat than ever before, our stomachs haven’t adapted to those changes as quickly.
RELATED:
A QUICK AND EASY GUIDE TO GLUTEN-FREE FLOURS
Final Thoughts
Most people may see a gluten-free diet as a quick way to lose weight, but in reality, pieces of evidence show it only benefits those who are coeliacs or intolerants – if it’s not your case and weight loss is needed, there are plenty of other healthy alternatives to try out, including an overall lifestyle change, always followed by the advice of a health practitioner and qualified nutritionists.
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FAQs
Is a gluten-free diet suitable for everyone, even those without coeliac disease or gluten intolerance?
While a gluten-free diet is essential for individuals diagnosed with coeliac disease or gluten intolerance, it may not be necessary or beneficial for everyone. It’s important to consult with a healthcare professional or registered dietitian before making significant dietary changes to ensure they align with individual health goals and needs.
Can a gluten-free diet lead to nutrient deficiencies or other health issues?
Eliminating gluten-containing foods from the diet can potentially lead to nutrient deficiencies if not properly planned. Gluten-free products may be lower in certain nutrients such as fibre, B vitamins, and iron. It’s crucial to focus on consuming a balanced diet rich in whole foods to mitigate any potential nutrient gaps.
How can I determine if I have gluten intolerance or sensitivity without a formal diagnosis?
While a formal diagnosis from a healthcare professional is the most accurate way to determine gluten intolerance or sensitivity, individuals can try an elimination diet to assess their response to gluten-containing foods. Keeping a food diary and monitoring symptoms can provide valuable insights into potential sensitivities.
Are there any hidden sources of gluten that individuals should be aware of when following a gluten-free diet?
Gluten can be found in unexpected sources such as sauces, condiments, processed meats, and even cosmetics and medications. It’s essential to read food labels carefully and ask about ingredients when dining out to avoid accidental gluten exposure. Additionally, cross-contamination during food preparation should be minimised to ensure the safety of gluten-free meals.
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