Introduction
Many people around the world today go for gluten-free diets for reasons of gluten intolerance or celiac disease and they are also preferred by many people for perceived healthy benefits. In this concern, it is high time for myths about gluten-free to be disappeared and give readers the right information. In this Blog article, We will do an overview about the gluten free diets myths, reality & things you should know.
Myth 1: it is not surprising that the eating plans as are gluten-free diets are restrictive and unappetising
Fact: It is a fact that a gluten free diet also cuts out foods like wheat barley and rye. But this does not mean you should willingly lie down and accept a tasteless and a very limited diet plan. Of course it is possible to create very interesting meal plans and with the help of great amount of gluten-free substitutes it is really easy to have tasty dishes that really do not feel like a deprivation. However, with the availability of gluten-free products in markets, supermarkets, online food stores and restaurants, it is quite possible to be gluten-free and also healthy.
Myth 2: Diets free of gluten are better for you
Fact: Another myth that seems to have people confused is that gluten-free foods are automatically healthy. Though it is true that gluten-free foods are healthful for patients diagnosed with celiac disease or gluten intolerance, they are not always healthful for the rest of the populace. The downside to most processed gluten free products is that they are produced from refined grains and are often associated with high calorie, sugars and unhealthy fats. On the other hand, a well-balanced and structured diet has nutrients and fibers needed by the body coming from whole, gluten-containing grains such as whole wheat. In fact, health of a diet may be measured by the proportion of nutrients it contains and the number of calories involved, not necessarily by the existence or, conversely, lack of gluten.
Myth 3: Elimination of gluten can result in weight loss
Fact: Most people take gluten-free diets as those that help them lose weight, but the fact is, it is not so simple. Some individuals who go Gluten-free might loose some weight, which has nothing to do with Gluten rather it is because they are consuming less calories. Nevertheless, studies have found that foods without gluten are rich in calories and ought to be associated with certain fats that may lead to obesity. However, gluten-free does not mean automatically fat-free or portion-controlled and so for those with a desire to lose weight, gluten-free alone is not the answer to sustainable weight loss.
Myth 4: All people should switch to gluten free
Fact: Although gluten-free dieting is important to persons suffering from celiac disease or gluten intolerance, there is no proof that the general public should avoid foods containing gluten. For instance, eating foods containing gluten including whole wheat products is quite healthy for the body. The beneficial components of whole grains include fiber, B-vitamins, and other minerals which are important for human bodies. The only thing to avoid is imbalance and over-reliance on a particular type, which should, however, form part of a well balanced diet with a wide number of foods that provide different nutrients.
Myth 5: Thus, there is the high cost of eating gluten-free foods.
Fact: Although gluten-free diets are healthier, they are typically more costly than other diets since manufacturers of products to be included in the diet require special permission from regulatory authorities to produce them. However a person can certainly stick to a gluten free diet even while following a low budget. Avoiding all grains altogether xou can make a meal plan that contains only gluten while including naturally gluten-free foods like fruits, vegetables, legumes, and gluten-free grains like quinoa, brown rice, and buckwheat. Moreover, buying groceries in large quantities, comparing prices of different grocery stores and those of seasonal foods also assist to cut costs. In addition, there are not only differences in the gluten-free products’ prices but also the fact that more and more manufacturers offer low-price, store brands products.
Must-Know Info 1: Celiac Disease
Celiac disease is an auto immune disease in which the ingestion of proteins such as gliadin present in wheat, barley and rye, damages the small intestine. In the context of celiac disease, whenever gluten is consumed, one’s immune system attacks the small intestine’s lining resulting in poor nutrient absorption. Celiac disease is genetically determined, although it may develop due to stress, operations, pregnancy, or a viral infection. It’s usually diagnosed by a blood test, then an intestinal bioptic examination. The only way to manage celiac disease is to avoid all foods containing gluten for life to allow the small intestine to heal and thus reduce manifestations of the disease.
Must-Know Info 2: Now I am going to write on the Non-Celiac Gluten Sensitivity better known as NCGS.
Non-celiac gluten sensitivity is characterized by adverse reactions to gluten without an immune response that will indicate celiac disease. Many of the signs are comparable to those of celiac disease but without inflammation of the small intestine and consequently no villous atrophy. However, the diagnosis of NCGS is sometimes not very straightforward since there is no definitive test for detecting NCGS in the form of blood tests, or biopsies. Occasionally, however, elimination of other symptoms as a cause is applied in its place. The management of NCGS is through gluten-free diet, though most people with NCGS experience a reduction in their symptoms after excluding gluten from their diet.
Must-Know Info 3: Gluten-Free Labeling
The Food and Drug Administration or FDA has set what the meaning of “gluten-free” is on foods that we can purchase. That is why, in order to be marketed as a gluten-free product, it must contain not more than 20 ppm of gluten. This regulation applies to all gluten-free foods labeling, excluding incidental contact with gluten (such as wheat used as flour to remove might from the cutting board). Generally, when you’re taking a shopping trip for gluten-free products, you should make sure that the products meet these standards. Also, you should know that an item can contain gluten not being marked as being gluten-free, and additives such as natural flavors and spices often come with gluten.
Conclusion
The benefits of a gluten-free diet go beyond being a simple trend, as these diets are often essential for individuals with celiac disease or gluten intolerance. However, to fully understand the impact of gluten-free diets, it’s crucial to separate the myths from the facts. While it is true that a gluten-free diet can be considered healthier to some extent compared to one that includes gluten, this does not mean that everyone should eliminate gluten from their meals. Understanding the myths, facts, and key aspects of gluten-free diets can help you make informed and effective decisions about your dietary choices, ensuring that the diet serves your specific health needs.
