Originally designed for people with certain medical issues, a new and radical diet has not gone mainstream. Celebrities like Miley Cyrus and Kim Kardashian have popularized this restrictive plan, the Gluten-free diet. Now, people are clamoring for everything gluten-free. Many say that it results to a clearer complexion, brighter mood, heightened alertness, and a thinner body. With such amazing results, one may wonder why people are still consuming gluten. Before getting rid of all the gluten-laden food in your pantry, it is advisable to read more about this diet plan.
What is Gluten?
You may not know this but it is likely that you consume gluten on a daily basis. It is a protein found in rye, barley, and meat. Basically, it is a component of the daily staples like bread, cereal, pasta, and crackers. It can also be found in beers, soups, and some sauces. Even certain salad dressings contain gluten. People suffering from celiac disease and wheat allergy were the original target of gluten-free diets. Consuming gluten sets off their immune reactions attacking the small intestine lining. This allergic reaction results to diarrhea, bloating, rashes, anemia, and irritability. In some extreme cases, it can increase the chances of getting intestinal cancer.
Starting on the gluten-free path
For people who are just starting out, cutting all gluten from their meals can be daunting. Luckily, going gluten-free doesn’t mean you have to starve. The key is to find food that are naturally free from gluten or hunt for gluten-free alternatives. Here are some simple steps in going gluten-free:
Look for what you can eat
Do not spend too much time worrying about what you cannot have. Instead, look at your options.
Start reading food labels
Most food products now have label warnings. It is a good idea to develop the habit of reading the labels so that you know which food products are safe for you to consume.
Love your veggies and fruits
In general, fruits and veggies are gluten-free so they are your no-brainer option.
Boost your fiber intake
One common problem of people who are not consuming gluten is the lack of fiber in their diet. A great way to address this is to include quinoa in your meals. This seed is so versatile and can boost your meals’ flavor and nutritional value.
Feel free to eat rice
A popular misconception is that rice contains gluten. It does not. Look for food products made from rice and rice flour. Breads and noodles made from this flour are great alternatives to those made from wheat.
Benefits of going gluten
If you are one of the 20 million individuals in the US who suffer from gluten sensitivity, you will immediately feel the effects of forgoing gluten. Here is a list of benefits that you can expect:
lifting of brain fog
decrease in number and intensity of headaches
improvement of eczema
The weight loss is not really gluten-related. Because the diet plan is highly restrictive, there are very few options of food to eat, thus, people tend to eat less. Plus, since the meals are mostly composed of veggies and fruits, the low caloric count helps in shedding pounds. It is important to note that the weight loss is more of a bonus rather than the objective of staying away from gluten.
Nutritionists talk about the drawbacks of eating gluten-free
Health experts are concerned that people are staying away from gluten for the wrong reasons. They state that, if a person is not allergic or is showing sensitivity to the protein, going gluten-free can actually cause more health concerns than benefits. For one, whole grains can reduce the chance of getting diabetes. Additionally, whole grains contain phytochemicals, not to mention minerals, vitamins, and fibers that are essential in preventing heart diseases and certain cancers. So if your goal is solely to lose weight, it is advisable that you try out other weight management plans rather than forgoing gluten.
What is Gluten?
You may not know this but it is likely that you consume gluten on a daily basis. It is a protein found in rye, barley, and meat. Basically, it is a component of the daily staples like bread, cereal, pasta, and crackers. It can also be found in beers, soups, and some sauces. Even certain salad dressings contain gluten. People suffering from celiac disease and wheat allergy were the original target of gluten-free diets. Consuming gluten sets off their immune reactions attacking the small intestine lining. This allergic reaction results to diarrhea, bloating, rashes, anemia, and irritability. In some extreme cases, it can increase the chances of getting intestinal cancer.
Starting on the gluten-free path
For people who are just starting out, cutting all gluten from their meals can be daunting. Luckily, going gluten-free doesn’t mean you have to starve. The key is to find food that are naturally free from gluten or hunt for gluten-free alternatives. Here are some simple steps in going gluten-free:
Look for what you can eat
Do not spend too much time worrying about what you cannot have. Instead, look at your options.
Start reading food labels
Most food products now have label warnings. It is a good idea to develop the habit of reading the labels so that you know which food products are safe for you to consume.
Love your veggies and fruits
In general, fruits and veggies are gluten-free so they are your no-brainer option.
Boost your fiber intake
One common problem of people who are not consuming gluten is the lack of fiber in their diet. A great way to address this is to include quinoa in your meals. This seed is so versatile and can boost your meals’ flavor and nutritional value.
Feel free to eat rice
A popular misconception is that rice contains gluten. It does not. Look for food products made from rice and rice flour. Breads and noodles made from this flour are great alternatives to those made from wheat.
Benefits of going gluten
If you are one of the 20 million individuals in the US who suffer from gluten sensitivity, you will immediately feel the effects of forgoing gluten. Here is a list of benefits that you can expect:
lifting of brain fog
decrease in number and intensity of headaches
improvement of eczema
The weight loss is not really gluten-related. Because the diet plan is highly restrictive, there are very few options of food to eat, thus, people tend to eat less. Plus, since the meals are mostly composed of veggies and fruits, the low caloric count helps in shedding pounds. It is important to note that the weight loss is more of a bonus rather than the objective of staying away from gluten.
Nutritionists talk about the drawbacks of eating gluten-free
Health experts are concerned that people are staying away from gluten for the wrong reasons. They state that, if a person is not allergic or is showing sensitivity to the protein, going gluten-free can actually cause more health concerns than benefits. For one, whole grains can reduce the chance of getting diabetes. Additionally, whole grains contain phytochemicals, not to mention minerals, vitamins, and fibers that are essential in preventing heart diseases and certain cancers. So if your goal is solely to lose weight, it is advisable that you try out other weight management plans rather than forgoing gluten.
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