It seems like every few years a new diet trend arises. Celebrities like Jessica Simpson and Jennifer Hudson were the faces of Weight Watchers, Kirstie Alley represented Jenny Craig before that. Low carb diets, juice cleanses and detox diets have all become popular. The latest in this series of trends is a gluten-free diet, which raises a lot of questions.
Is it healthy? Should you only partake if you actually have a gluten allergy? What exactly is gluten?Gluten is a gluey substance that remains when the flour in wheat and other grains are washed to remove the starch, according to dictionary.com. In layman’s terms, it is the elastic texture found in dough.
Who should be on a gluten-free diet? Is it for everyone?
Gluten-free diets are best suited for those with a wheat allergy or celiac disease. What happens when you have a gluten allergy is the villi in your small intestine fails to absorb the necessary nutrients. According to the Mayo Clinic, this can leave you feeling anything from nauseous to feeling like you have an itching, swelling throat or mouth to cramps, vomiting and diarrhea.
Celiac disease is typically genetic, but it is possible to develop later in life. According to the Mayo Clinic, there is an increased risk in an individual whose parents or blood related relatives have the allergy. But just because you may have the gene, doesn’t necessarily make you more at risk of developing Celiac disease.
“A study done by Mayo Clinic and the National Institutes of Health estimates that about 1 in 141 people in the U.S. have celiac disease, although the disease often goes undiagnosed.
“Celiac disease is most common in Caucasians,” mayoclinic.org states.If you feel you may have the disease it is important to get tested for it. It’s the only way to know for sure. Your doctor will start by running a blood test. Depending on the results, the doctor may order more tests to see how much damage there has been to your small intestine.
It is important to be diagnosed with a gluten or wheat allergy before taking on the gluten-free diet. By going gluten-free before being tested it can actually alter the results of the blood test. Beyond that, having a gluten-free diet isn’t necessarily healthy for everyone.
“There are a lot of people on a gluten-free diet, and it’s not clear what the medical need for that is,” said Joseph Murray, MD, of the Mayo Clinic. “It is important if someone thinks they might have celiac disease that they be tested first before they go on the diet.”
The diet may not necessarily hurt you while also helping reduce your carbohydrate intake may seem appealing to many.
Mayo Clinic Health System website states that by going on a gluten-free diet while not actually having the allergy, may “nutritionally compromise your diet. Many processed gluten-free foods are higher in saturated fat and sugar to make products more flavorful. The added sugars and fat can have a negative impact on weight and weight-related conditions such as diabetes and heart disease. Additionally, research suggests a diet high in gluten may be beneficial in lowering triglycerides.”
However, whether you have the allergy or not, there is a healthy way to stick to this diet. It will take a lot of time, energy and commitment to figure out the foods you can and can’t eat and it will most likely be a long and frustrating road. Find out what bothers you and foods that are OK to eat. Luckily, a lot of foods now also are made for those with a gluten intolerance. And a lot of grocery stores are even dedicating certain aisles to gluten-free foods.
Foods you can eat include fresh eggs, beans, nuts, seeds, fresh (and not breaded) meat, fish, poultry, fruits, vegetables and many dairy products among other things.
Avoid food and drinks containing barley, rye, triticale and wheat. Some of these foods and drinks include beer, bread, french fries, pastas, gravies and salad dressings. Unless, of course, they are labeled as gluten-free.
For a full list of what you should and should not eat click here.
As always, consult your doctor before trying any diet trends. They may be able to help you in your choices or steer you in another direction completely. Don’t be afraid to ask questions, either, that is what your doctor is there for.
(Feature photo via Yummy Beet)