Over the last few years, there has been a growing number of celebrities and health bloggers promoting the use of gluten-free diets for weight loss purposes. Do you corroborate these enthusiastic testimonies?
gluten It is a protein that is abundant in grains such as wheat and barley.Known to irritate and damage the intestine celiac diseaseFor people with gluten sensitivity other than celiac disease, it can cause symptoms such as bloating, gas and diarrhea. A gluten-free diet is the only treatment for these symptoms. However, for the majority of the population, gluten poses no risk and need not be avoided.
However, as a researcher pediatric journal (opens in new tab) We note that nearly a third of Americans are currently consuming less gluten. Celiac rate is stable with time. However, there is no evidence that a gluten-free diet can offer substantial health benefits to people who have no problem digesting gluten. It has not been shown to reduce the risk of: Heart disease Also type 2 diabetes.
So is a gluten-free diet for weight loss fact or fiction? Read on as we uncover the science.
How does a gluten-free diet work?
a gluten free diet Eliminate all foods that contain gluten or are contaminated with gluten.according to Celiac Foundation (opens in new tab)major sources of gluten include grains such as wheat, rye, barley, triticale and cross-contaminated oats and their derivatives malt, brewer’s yeast and wheat starch. People who suffer from gluten or gluten sensitivity should avoid many common staples such as pasta, noodles, bread, baked goods, breakfast cereals, and beer.
Gluten is also commonly found in sauces and condiments, especially soy sauce and malt vinegar.In addition, food manufacturers use it as a food additive or filler. In these cases, it is usually listed on the label as maltodextrin or wheat starch.
Is there a relationship between gluten and weight loss?
Gluten-free alternatives tend to be expensive and difficult to come by, so a typical gluten-free diet usually consists of fruits, vegetables, and gluten free grains like brown rice, Quinoa, and millet. Eliminate foods high in simple carbohydrates and replace them with minimally processed foods. fiber rich foods In fact, it may help promote weight loss and well-being.
Anecdotal evidence from clinical practice suggests that people with celiac disease who switch to a gluten-free diet may find it easier to lose weight. and pounds to lose inches,” agrees Dr. Monica Wasserman, a physician. Oriolusso (opens in new tab)However, there is no evidence that gluten itself contributes to weight gain or interferes with weight loss in any meaningful way.
“What usually happens when someone avoids gluten is that by restricting carbs, you end up losing weight. increase. document (opens in new tab)-Consultant Dietitian and Director Review City nutritionist (opens in new tab).
So what does the science say about a gluten-free diet for weight loss? Research studies show mixed results. Many papers show that cutting out gluten actually contributes to weight gain. Digestive Pharmacology and Therapeutics (opens in new tab) According to the journal, a gluten-free diet moved 15.8% of patients with celiac disease from normal or low BMI to the overweight BMI class, while 22% of those who were already overweight gained additional weight.A similar study from American Journal of Gastroenterology (opens in new tab) Eighty-one percent of people with celiac disease have been shown to gain weight after two years on a gluten-free diet.
at the same time, European Journal of Internal Medicine (opens in new tab) and the Journal of Clinical Gastroenterology (opens in new tab) It has been found that cutting out gluten may have beneficial effects on BMI in both underweight and obese individuals. 2013 Animal Research (opens in new tab) They also found that a gluten-free diet can enhance fat-burning capacity and reduce insulin resistance and inflammation within adipose tissue. Is required.
What are the reasons behind these large differences? Many scientists have pointed out that most celiac patients are overweight at diagnosis and do not have a good understanding of healthy nutrition.
Are gluten-free foods healthier for you?
Gluten adds texture, structure, aroma and mouthfeel to baked goods. To mimic the functional and sensory effects of gluten, many gluten-free products may be fortified with less healthy ingredients.
“Food manufacturers have to add fats, sugars and additives to make food taste better and behave like it contains gluten,” says Medlin. has nothing to do with being healthier.”
Williams adds: In this case, choosing a gluten-free option doesn’t necessarily mean it’s healthier.”
Medical experts are also concerned that a gluten-free diet could lead to potential nutritional deficiencies. “The diet also denies the B vitamins, fiber, folic acid, calcium, and iron found in carbohydrates,” she adds.
According to a review published in nutrients (opens in new tab) According to the journal, cutting out gluten can significantly reduce your intake of protein, magnesium, potassium, vitamin E, folic acid, and sodium.
Should I avoid gluten even if I don’t have celiac disease?
Unless you suffer from celiac disease or gluten sensitivity, you should “never” cut gluten out of your diet, Medlin says. gut health Cause unnecessary dietary restrictions. People with celiac disease will want to eat gluten again. ”
This article is for informational purposes only and does not provide medical advice.
A Gluten-Free Diet for Weight Loss: Fact or Fiction?
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