Gluten-free diets have become popular recently not only for people with celiac disease but for healthy people as well. Even celebrities are jumping on the bandwagon and adopting a diet that’s gluten-free. Some believe that it’ll help them shed a few pounds. Are they on to something? Can a gluten-free diet help you lose weight?
What Is a Gluten-Free Diet and Who Needs One?
Eating a gluten-free diet is important for people who have celiac disease. People with celiac are sensitive to a protein found in wheat called gluten. When they eat foods containing gluten it triggers an immune response that causes the small intestines to become inflamed. This leads to digestive issues and nutritional deficiencies since the body can’t absorb nutrients as well.
To eat gluten-free, people with celiac disease have to avoid wheat, rye, and barley as well as some food additives. But it’s not as simple as that since many processed foods also contain gluten. Eliminating gluten from the diet can be challenging, especially if you eat packaged foods. Even condiments like packaged soups, salad dressing, and soy sauce have gluten in them. It’s getting easier though. More manufacturers are offering gluten-free foods to meet the growing demand for these products.
People with celiac disease must eliminate gluten from their diet to avoid experiencing intestinal symptoms such as bloating, pain and diarrhea. But some people believe that even non-sensitive people can get benefits from a diet free of gluten. Some normal people who go on a gluten-free diet say they feel better, have more energy and that it helps them control their weight.
Can a Diet That’s Free of Gluten Help You Lose Weight?
Eating a gluten-free diet may help with weight loss, but it’s not because of the lack of gluten. In fact, people who have celiac disease usually lose weight because of malabsorption and regain it once they go on a diet that’s gluten-free.
The reason some non-celiac people lose weight on a gluten-free diet is that they are forced to change the composition of what they eat. Gluten is found in refined carbs and packaged foods, and these are usually higher in calories. Once you eliminate these foods, you’ll probably lose a few pounds. People who eat a gluten-free diet usually eat more fruits, vegetables, nuts, eggs and protein sources to make up for the inability to eat most refined carbs. This usually means they’ll consume fewer calories.
A gluten-free diet can be healthier because it restricts refined carbohydrates, but it’s important to add gluten-free whole grains to your diet to boost fiber intake. Whole grains that lack gluten include quinoa, amaranth, millet, sorghum, and buckwheat. People who are gluten sensitive can also enjoy brown rice and beans, which are good sources of fiber.
The Bottom Line?
Gluten-free diets may help with weight loss because they limit refined carbs, but eating a gluten-free diet is challenging. If you’re not gluten-sensitive, cut back on the amount of refined and processed carbohydrates you eat, and replace them with beans and vegetables. This can help you lose weight without going on a strict gluten-free diet. On the other hand, if you have a family history of celiac disease, digestive issues or an autoimmune disorder, a gluten-free diet may be the healthiest choice. Talk to your doctor if you fall into one of these groups.
References:
Medscape.com. “Celiac Disease: The Treatment: Gluten-free Diet”
Men’s Health. “Gluten: Weight Problems”
San Bernadino County Sun. “Gluten-Free is Serious Business”
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