Millions have jumped on the gluten-free bandwagon, but do you really know what happens to your body when you cut out gluten?
Gluten is an important source of nutrients
Gluten naturally occurs in wheat, barley, and rye grains that provide protein, fiber, iron, and vitamins.
Cutting gluten without smart substitutes means you might lose these essential nutrients.
Only a small percentage need to avoid gluten
Less than one percent of the world’s population has celiac disease, an autoimmune condition that requires strict gluten avoidance.
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Others may have non-celiac gluten sensitivity or a wheat allergy, but for most people, gluten is harmless.
You may become deficient in iron and folate
Gluten-free bread and cereals often lack the fortification found in regular wheat products.
Many who go gluten-free end up with low iron and folate levels, which are crucial for overall health - especially for women.
Gluten-free products often have more fat and sugar
A 2023 study found gluten-free bread tends to have less protein but more fat than regular bread.
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Other gluten-free substitutes often contain more sugar and calories too, which can sabotage health goals.
Many gluten-free foods are low in fiber
Fiber keeps your gut healthy and you feeling full, but many gluten-free products lack it.
This can lead to digestion issues and a poor gut microbiome if you don’t compensate with other fiber-rich foods.
You might gain weight
People often think they’ll lose weight on a gluten-free diet, but the opposite can happen.
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Many gluten-free processed foods are calorie-dense and high in fat, leading to unexpected weight gain.
Gluten-free doesn’t mean healthy
Gluten-free labels popped up in the U.S. in 2014, and suddenly products like water and potato chips bragged about being gluten-free.
This marketing twist made many believe gluten-free equals healthy, but it just means the absence of gluten.
Gluten is not the same as carbs
Many people mix up gluten with carbs. Gluten is a protein, not a carbohydrate. There are plenty of carb-heavy gluten-free foods - think gluten-free cakes, pasta, or cereal.
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Marketing and media fueled the gluten fear
Experts say the fear of gluten is more hype than fact, boosted by clever marketing and media trends.
Seeing random foods labeled gluten-free made people think gluten must be dangerous for everyone.
Talk to a doctor before going gluten-free
If you think gluten makes you sick, see a doctor before cutting it out.
Without proper testing, you might eliminate the wrong thing and miss out on nutrients that whole grains naturally provide.
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Artiklen er baseret på informationer fra National Geographic.