15 years ago, you might have not even thought about the word gluten, nor even know what it was... unless you or a loved one had been diagnosed with Celiac or something similar. But in the last 15 years, the term "gluten-free" has ballooned into one of the most common food labels in the market. There is a lot of buzz around it... and a lot of confusion.
Let's dive into the latest science behind gluten sensitivity and debunk common misconceptions.
What is Gluten anyway? Gluten itself is a combination of proteins found in wheat, barley, and rye that provides structure to baked goods and adds elasticity to dough.
Some people actually experience adverse reactions when they eat gluten... poor digestion, stomach pain, body inflammation and rashes, and more. It can be awful. It is most commonly referred to as Celiac Disease or Non-Celiac Gluten Sensitivity (NCGS).
For those who have worked with their providers and received counsel to remove gluten from their diet, the "gluten-free" label and certification is an answer to prayers. There are so many new options on the market that didn't exist before, allowing those who must avoid gluten to manage a much more "normal" sense of eating because of creative products that don't include gluten.
That said, it's essential to approach this subject with an open mind as there is a lot of confusing marketing and messaging out there. Let's see if we can help guide you through this mess of information.
Did you know that only around 1% of the population actually has Celiac Disease? Yet, gluten-free products continue to flood store shelves. It's important not to fall prey to unnecessary restrictions. If you don't need to restrict gluten, don't add that extra burden.
Because gluten is found in wheat, barley, and rye- removing gluten creates a significant reduction in your options for whole grains, high-fiber foods, and phytochemicals that you might otherwise miss out on. Instead, aim to eat for optimal health rather than relying solely on trends and labels giving a misleading sense of "healthy" just because it is gluten-free.
The truth is, that eliminating gluten from our diets doesn't necessarily equate to better overall health.
Digging beyond surface conversations about perceived benefits, let's explore the nuanced facts:
- Not all gluten-free products are created equal: While many assume every product labeled "gluten-free" must be healthy, truth be told, several commercially available alternatives often replace gluten with additives such as refined starches or industrial fats to try to hold the product together, where gluten would otherwise naturally hold it together. This type of ultra-processing can actually undermine overall health by contributing to increased sugar intake and inflammation levels.
- Decreased fiber consumption: Traditional sources of whole grains like wheat bran contain an array of essential dietary fibers crucial for building our gut microbiome health. Most commercially available gluten-free snacks and breads end up removing whole grains altogether, which leads to lower fiber intake and can cause other issues.
- Undiagnosed nutritional deficiencies: Adopting a strict gluten-free diet may inadvertently lead to deficiencies in vital micronutrients like B vitamins, iron, and folate, which are naturally found in whole grains that often contain gluten. B vitamins, iron, and folate are critical for red blood cell creation as well as supporting nutrient delivery and energy levels.
- Economic burden: Swapping gluten-containing ingredients with gluten-free alternatives can be straight-up expensive. Gluten-free products often have a higher price tag- even for foods that wouldn't have gluten in them anyway (like gummy bears!). And... they often use less quality fillers and make you pay a higher price for a lesser quality product. That's not the case with ALL gluten-free products, but I've seen plenty on the shelves.
- Limited culinary exploration: Embracing a health-conscious approach isn't just about eliminating a single component from our diets; it's also about embracing variety and diversity. An overly restrictive gluten-free diet might inadvertently limit our food options in general, keeping us away from exploring different types of cuisines and whole food ingredients. If you don't need to limit yourself, don't.
While there are certainly valid reasons for adopting a gluten-free diet, such as diagnosed conditions like celiac disease or non-celiac gluten sensitivity, we must question the assumption that because it helps some people, it helps ALL people. It's crucial to prioritize an inclusive and balanced approach where gluten-free is just one supporting aspect rather than the sole determinant of well-being.
By fostering this more holistic mindset towards health, we empower ourselves to craft personalized choices while ensuring adequate nourishment and celebrating food as both sustenance and joy. I buy some gluten-free products, but I aim for products that have other whole grains or nutrients from a variety of nutrient-rich foods. But I also buy products that include gluten. It's truly all about balance and getting a variety of nutrients in a variety of ways. Consider seeking guidance from qualified professionals to make informed choices on our journeys towards wellness. We're here for you!