Do you need to follow a gluten free diet?
Are you a Celiac? Then yes.
Do you have a Non Celiac Gluten Sensitivity? Then yes.
Do you have a Wheat Allergy? Sometimes.
If you answered no to all of the above, then you do not have to follow a Gluten-Free Diet.
Is a gluten-free diet beneficial for fat loss?
No
Is a gluten-free diet healthier than a gluten inclusive diet if you answered no to the above questions?
No it isn’t.
Gluten-Free Products are extremely popular in today’s health market. It is estimated to be increasing by approximately 10% year to year. It’s growing in popularity but there isn’t actually merit for its growth.
Only roughly 1% of the population are diagnosed with Celiacs and need to follow a strict gluten-free diet and according to research, “consumers without Celiac Disease purchase the vast bulk of gluten-free products.” [2]
Roughly 82% of consumers who eat gluten-free products, or used to eat them, have not been diagnosed, including 44% who eat these foods for reasons other than gluten intolerance or sensitivity [2]
One quarter eat gluten-free foods for weight loss even though there is no research that a gluten-free diet contributes directly to weight loss.
Many people perceive a gluten-free diet as healthier and helpful for weight loss, despite there being no research to back this up.
Why do people eat a gluten-free diet if they aren’t medically recommended?
A 2015 survey showed in order of popularity the reasons for purchasing Gluten-Free Foods were “no reason” (35%) was the most common explanation for selecting gluten-free foods, followed by “healthier option” (26%), and “digestive health” (19%). “Someone in my family has a gluten sensitivity” (10%) was more common than those reporting, “I have a gluten sensitivity,” which was the least common rationale cited (8%).[3]
A common myth is that eating gluten-free foods are healthier than foods containing gluten. This is actually not the case if you are a healthy individual with no gluten allergy or sensitivity.
There is no data to support this notion or the perceived benefits of a Gluten-Free Diet. It may actually be the opposite in some cases.
Gluten-Free Products:
Often contain more fat/sugars than their counterparts
Do not contain whole-grains which have health benefits
Are not routinely fortified (means they contain added vitamins and minerals to help our brains work well, our bones grow healthily, and to maintain the body's defence).
Deficiencies found in: B Vitamins, Folate and Iron [1]
Are higher in fat and carbohydrates and lower in protein, iron, and folate compared with regular products. Gluten-Free products are more expensive. [4]
Plus they are generally more expensive, more on that later.
A Gluten-Free Diet can also reduce the “good” bacteria in the gut by 36-70%. But I’m not a gut health expert.
Is gluten toxic?
NOPE! There are no data to support the theory of an intrinsically toxic property of gluten for otherwise-healthy and asymptomatic adults and children, and certain studies have specifically demonstrated a lack of toxic effect. [5,6]
We mentioned earlier that it is more expensive.
Here are a few quick comparisons we found at the supermarket.
Abbots White Bread $3.40
Abbots Wholemeal $3.80
Abbots Gluten Free White Bread $7
Hot Cross Bun Gluten Free $1.13 each
Hot Cross Bun $0.39 each
Penne Gluten Free $1.12 / 100G
Penne $0.40 / 100G
Weet-bix $0.66/100g
Weet-bix Gluten Free $1.25/100g
Cafe’s charge an extra $1-2 per slice!!
Take home message:
If you experience adverse symptoms after eating foods containing gluten and/or wheat you should request testing for Celiac Disease.
Examples of these symptoms include:
Malabsorption
Diarrhoea
Abdominal pain
Vitamin & mineral deficiencies
Iron-deficiency anemia
Osteoporosis
Growth delay
Skin lesions
Neurological disorders
If you don’t experience any physical symptoms from foods that contain gluten, there is no reason to remove them from your diet.
1 on 1 Nutrition Coaching with Fortitude Nutrition Coaching
Are you looking for an understanding and supportive human to talk with, to help with advice and guidance? An objective set of eyes to see what you could improve to move towards your goal in the easiest possible way?
We work with real people and get real results. Sign up for 1 on 1 Nutrition Coaching today and get the support, guidance and accountability of a Fortitude Nutrition Coach.