Nmami Agarwal talks about the health benefits of gluten-free diet and whether it helps in weight reduction
There is a sudden surge of gluten-free diet, almost everywhere. The Internet is flooded with information on gluten-free diet and many famous personalities are endorsing this kind of diet. But, is it worth the hype?
Gluten is a storage protein found in grains like wheat, rye, split, and barley. Wheat is regarded as the most widely consumed grain containing gluten. Gluten gives an elastic texture to the dough, making it easy to knead. Two types of protein varieties found in gluten are glutenin and gliadin, and gliadin is responsible for majority of adverse effects.
Gluten-free was coined in the year of 2013 by United States Foods and Drug Administration for the purpose of food labelling. Gluten-free has been touted as an effective way to lose weight through diet, but such claims are critically flawed. There are certain group of population that should strictly avoid consuming gluten containing grains because of its adverse health effects. This includes people with celiac disease, gluten sensitivity, and wheat allergy. People with these diseases have an immune reaction triggered adversely by gluten. There are certain symptoms that are experienced because of gluten intolerance, these include diarrhoea, abdominal pain, abdominal cramps, bloating, itchy rash and delay of growth in children. There are further health consequences like weight loss, fatigue, anaemia, and certain symptoms of depression. This is because gluten can trigger the immune system making antibodies attack the tiny projections in the intestine that are responsible for absorption of vital nutrients as the food passes by.
Going gluten free is a practical and logical alternative for those suffering from the allergic reactions to gluten. But, the hype surrounding its claims for weight loss do not have a strong scientific backing. Some people benefit with weight loss going gluten free as they tend to avoid processed foods altogether, so the diet becomes more balanced and nutritious.
There is a myth that consuming gluten can lead to weight loss, but the truth is only 1-2% of population really need to avoid gluten because of underlying medical conditions. Weight loss is a matter of creating calorie deficit meaning there should be a deficit between the amount of calories consumed and the amount of calories burned, and this is not dependent on the consumption of gluten. Gluten-free products have been advertised like one stop solution for weight loss but the truth is a well-balanced diet can lead to a healthy weight management. In addition, gluten-free products can sometimes be an expensive and fancy way to burn holes in your pocket. Always remember that ‘gluten-free’doesn’t mean ‘low calorie’.
It should also be taken into consideration that many people self-diagnose or self-declare their gluten sensitivity mostly in the name of fad. But, there are medical protocols to find out whether you are gluten allergic or not. There are blood tests involving antibodies called IgA/ IgE test or a biopsy from the small intestine to diagnose the condition of gluten allergy. If you notice any discomforting symptoms after the consumption of gluten laden foods, always consult a doctor to get the tests done first followed by the right nutritional advice from a qualified nutritionist.
If you are looking for ways to lose excess fat, just cutting back on gluten may not lead to weight loss. It’s all about incorporating a healthy lifestyle and balancing your dietary intake along with managing your stress levels. Do not just fall for any dietary fad circulating around with non-scientific claims.
The writer is a nutritionist and founder of Nmami Life