Gluten is a protein found in grains like wheat, barley, and rye. A gluten free diet is one that restricts foods like these to limit a person’s intake of gluten. Most people who choose to follow a gluten free diet do so at the recommendation of a physician due to gluten sensitivity. However, the notion of going “gluten free” has become increasingly popular in recent years, with many people opting into this lifestyle even if they are not gluten sensitive. There are benefits and drawbacks associated with gluten free diets, which we will explore further in this guide. 

In general, gluten is not associated with any particular health benefits. It is the quality of the grains containing gluten that is considered healthy or unhealthy. Whole grains are complex carbohydrates, which are essential macronutrients that your body cannot produce on its own, and must, therefore, obtain through a well-balanced diet. Furthermore, some healthy grains are rich in vitamins and minerals that may help promote optimal health. 

Is a gluten free diet right for you? Only you and your doctor can arrive at that decision, but in the following sections, we’ll help to better illuminate the nature of a gluten free diet.

Gluten is a mixture of hundreds of different proteins within the same family. It is the only protein found in food that is completely indigestible by the human body. Gluten is comprised of two primary groups of protein: gliadin and glutenin. Glutenin is highly elastic and is responsible for the “doughy” consistency of dough, and the chewiness of bread. Gliadin is why bread, cakes, and other baked goods rise during the baking process. 

Whole wheat, oats, brown or wild rice, rye, and sprouted grains are all complex carbohydrates that may provide several health benefits, including: 

• Adding beneficial fiber that aids in digestion,
• Providing a good source of energy, because carbohydrates are broken down into glucose, a sugar that is the body’s primary source of energy, and
• Promoting brain and central nervous system function. 

The aforementioned foods are all rich sources of gluten, so even though gluten may not have any particular benefits, healthy carbohydrates are part of a well-balanced diet. 

In today’s culture of trendy diets, many people associate “gluten-free” with health. While a gluten free diet that is high in fruits, vegetables, lean proteins, and healthy fats is still a well-balanced diet, it is not absolutely necessary for people who are not gluten sensitive. Nonetheless, the Mayo Clinic estimates that roughly 80% of people on gluten free diets do not have gluten sensitivity. These individuals may be receiving adequate nutrition from other macronutrients, but there is no added benefit to going gluten free.

Many people who follow a gluten free diet seek alternatives to gluten in their food. Processed foods, particularly baked goods, that are labeled “gluten free” often have added sugars or saturated fats that can actually be unhealthy. If someone is following a gluten free diet, it is recommended that they stick to whole grains that do not contain gluten. These include:

• Quinoa
• Flax
• Corn
• Buckwheat
• Millet
• Rice
• Sorghum
• Soy
• Tapioca
• Arrowroot
• Amaranth

Gluten sensitive individuals have trouble digesting and processing foods that are high in gluten. There are different underlying causes for gluten sensitivity. It can also vary in severity, from producing mild irritation for some people to more painful symptoms or others. 

Certain conditions, such as irritable bowel syndrome (IBS), can be exacerbated by a gluten-rich diet. Sensitivity to gluten has been linked to gluten intolerance. Neither of these, however, are the same as celiac disease, which must be diagnosed by a doctor. Celiac disease is an autoimmune condition in which the body produces an immune response to the presence of gluten in the digestive system. 

People who exhibit gluten sensitivity and gluten intolerance commonly end up on gluten free diets to moderate symptoms and promote optimal health. Whether you have been diagnosed with gluten sensitivity, or are considering restricting your intake of gluten, it is important to consult with your physician before starting a gluten free diet. 

To learn more about the role carbohydrates play in nutrition, and to better understand the nature of gluten free diets, we recommend checking out the TLS® Health Guide & Journal: a comprehensive guide to forging a healthy lifestyle by eating right, exercising, and improving your mindset. A gluten free diet is not necessarily part of the TLS approach to weight management; however, the TLS philosophy of low glycemic eating and consuming a wide variety of macronutrients from healthy sources is conducive to going gluten free for those who feel that is the right method for them. 

 

*These statements have not been evaluated by the Food and Drug Administration. This product(s) is not intended to diagnose, treat, cure or prevent any disease.