Gluten has become a popular topic, and there’s a lot of confusion about if going gluten-free is a legitimate pursuit or simply an unfounded fad. Let’s clear it up. Here’s what gluten is, why eliminating it from your diet may be necessary, and which common pitfalls to avoid if you decide to go.
What is gluten?
Gluten is a type of protein naturally found in wheat (including spelt, kamut, farro, and bulgur), barley, rye, and triticale.
- As an additive, gluten acts like a binder that holds food together, so you may find it in products ranging from salad dressings to vitamins.
Are gluten-free foods healthy?
Gluten-free whole grains, like brown rice and quinoa, are chock full of vitamins, minerals, antioxidants, and fiber and have research-backed, health-protective benefits.
- However, a boom in the number of highly processed foods made with refined versions of these grains has led to a rise in products containing refined gluten-containing grains, such as white rice.
Beware of the gluten myths
Many people say they are gluten-free, but in reality they’ve just eliminated wheat-based foods like bread, pasta, and bagels.
- Some people also believe that gluten is found in every type of grain, leading them to eliminate non-grain foods like potatoes or even fruit.
Is gluten bad for you?
Some people believe that gluten is harmful for everyone and should be avoided across the board. So far, there isn’t much research to support this.
- A 2017 study published in the BMJ tracked over 100,000 people without celiac disease for 26 years. Researchers found no association between long-term dietary gluten consumption and the risk of heart disease.
Bottom line Going gluten-free shouldn’t be totally dismissed as a trend.
If you decide to try it, just be sure to avoid some of the noted traps.
- And if you need more personalized guidance about how to meet your nutrient needs, meet with a registered dietitian.
Why do people go on a gluten-free diet?
Gluten can be found in many foods, so nixing it completely can be a big commitment
- There are medical conditions that require strict gluten avoidance.
- For example, celiac disease, consuming even small amounts of gluten can trigger serious symptoms, including abdominal pain and bloating.
- Another condition, dermatitis herpetiformis, is a skin rash that results from eating gluten. The remedy is to avoid gluten.
