What Is A Gluten-Free Diet?

Going gluten-free has generated a lot of attention, with everyone from celebrities to professional athletes promoting the benefits of a gluten-free diet. These diets, however, are not for everyone. A gluten-free diet eliminates any foods containing gluten, a protein present in wheat and other cereals. It entails consuming solely gluten-free whole foods such as fruits, vegetables, meat, and eggs, as well as processed gluten-free meals such as gluten-free bread and pasta. Gluten is a protein found naturally in some meals, but it can also be added to foods during processing to give them a different texture. Gluten can be employed as a binding agent and taste, so you might encounter it in unexpected places. Gluten can be found in anything from soy sauce and ice cream to some pharmaceuticals, beauty products, and dietary supplements, in addition to foods like pizza, pasta, cereal, and pastries.

Is it possible to lose weight by going gluten-free?

People who follow a gluten-free diet often lose weight, but this is usually because they also eliminate a lot of gluten-containing processed foods and refined carbohydrates. If you’re trying to lose weight by cutting out gluten, make sure to keep track of your portion sizes, exercise regularly, and eat lots of nutritious foods like fruits, vegetables, and lean proteins.

Risks of A Gluten-Free Diet

If you eliminate all gluten from your diet, you risk missing out on healthy whole grains, fibre, and minerals. If you’re at risk for heart disease or diabetes, including whole grains in your diet is very crucial. Whole grains can help decrease cholesterol and even manage blood sugar levels. Furthermore, some gluten-containing meals provide essential vitamins and minerals like B vitamins, iron, and magnesium. Bear in mind that certain gluten-free processed foods are high in unhealthy elements like sodium, sugar, and fat. Weight gain, blood sugar fluctuations, elevated blood pressure, and other issues can result from eating these foods. As a result, a gluten-free label does not imply that a food is healthful. Rajagopal advocates reducing highly processed items from your diet before removing gluten if you don’t have celiac disease or gastrointestinal distress. Increase the number of fruits and vegetables, whole-grain bread or pasta, and lean proteins in your diet. Many people find that simply eating better, rather than eliminating gluten, makes them feel better.

How Do I Start? 

Consult a physician or a qualified dietician if you want to try a gluten-free diet. They can help you develop a healthy eating plan that suits your specific nutritional requirements. We can also give you some pointers on how to get started with your gluten-free lifestyle. First and foremost, look for package warnings. Many gluten-free items may have been processed in a factory that also processes gluten-free products. Second, keep gluten-containing cooking equipment, dishes, and other food prep materials separate from your regular utensils. Third, carefully scan ingredient labels to look for any traces of wheat. Gluten is also present in certain artificial colours and flavours. Last but not least, in cooking and baking, replace wheat flour with oat, buckwheat, quinoa, or other gluten-free or alternative grain flours.

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