Many people feel they cannot digest gluten because they feel bloated, suffer from gas when eating grains, and even lose weight when they stop eating gluten. Is it true?
Switching to a gluten-free diet has recently become an easy task, as gluten-free products from bread to beer fill store shelves, and consumers want more and more. The global gluten-free food market size is expected to reach 43.65 billion dollars by 2027.
According to nutritionist Susan Bowman, a global nutrition coach at Herbalife: “For those who are sensitive to gluten, these products are a blessing. However, many of these products are also consumed by people who are not sensitive to gluten because they believe that choosing them will improve health and lead to weight loss. The question arises: Is food labeled ‘gluten-free’ really healthier? Is it low in calories?”
What is gluten?
Bowman explains: “Gluten is a protein found mainly in wheat, rye, and barley. It provides the body with protein for building and repairing muscle tissue and for producing proteins such as hormones and enzymes. Gluten gives baked goods their rise and contains essential amino acids.”
Many people feel they cannot digest gluten because they feel bloated, suffer from gas when eating grains, and feel less bloated or even lose weight when they stop eating gluten.
Often, people feel better when switching to a gluten-free diet for the simple reason that gluten is not only in grain foods but also used as a stabilizer and thickener in processed foods, sauces, frozen yogurt, sausages, fast food, starchy foods, and more. Reducing these or replacing them with fiber-rich fruits and vegetables improves digestion, supports weight loss, and creates a better overall feeling.
Additionally, since the main source of gluten in the diet is wheat and its derivatives, those who do not consume gluten avoid foods such as bread, rice, pasta, cakes, pies, cookies, pretzels, and crackers, and instead consume carbohydrates from fruits and vegetables a strategy that can help with weight reduction.
Today there are many gluten-free options on store shelves including breakfast cereals brownies granola cakes cookies and even pizza These products often replace traditional wheat flour with alternatives like rice flour corn starch or potato starch
Avoiding gluten does not automatically reduce calories so it is important to check the nutrition information on the package Carefully reading labels helps you understand not only gluten content but also calories sugar and fat
A common mistake is focusing only on eliminating gluten while ignoring overall calorie intake A diet filled with gluten-free foods without paying attention to nutrition can make it harder to reach weight loss or health goals
Individuals who are very sensitive to gluten, affecting roughly 1 percent of people, or those aiming to remove gluten entirely from their diet should carefully check product labels. They need to steer clear of wheat, rye, and barley, as well as related grains like kamut, triticale, and spelt. This also applies to foods made from these grains, including bulgur, couscous, wheat germ, semolina, durum, and bran.
Hidden Sources Gluten may be disguised on labels as vegetable protein, starch, or barley, and it is sometimes present in soy sauce and grain-based alcohol.
True Substitutes Replace refined grains with healthy carbohydrates such as fruits, vegetables, and whole gluten-free grains.
Balanced Diet A gluten-free diet can provide balanced nutrition by including all macronutrients:
Protein:
Unprocessed meats, fish, poultry, eggs, dairy products, legumes, and lentils are all protein sources.
Carbohydrates:
Carbohydrates can be consumed from vegetables, fruits, and gluten-free grains such as quinoa, corn, brown rice, or wild rice.
Fats:
Nuts, seeds, avocado, and unrefined oils can provide essential fatty acids.