For years, "gluten-free diets" have been both praised and criticized by the health and fitness community. For most people, a gluten-free diet is simply a normal part of healthy living. Others try to avoid gluten to control the symptoms of celiac disease, an immune disorder in which gluten consumption damages the small intestine. Still others believe that the whole thing is an inflated media bubble.
No matter why you avoid gluten, here's what you need to know about this problematic protein:
What exactly is gluten?
Gluten is not a toxic man-made chemical; it's a simple, natural protein found in wheat, barley, and rye. Food manufacturers use it to create texture, shape, and to improve product elasticity and softness. Gliadin, a protein structure found in gluten, plays an important role in the bread-making process by making it rise when baked. Gluten can be found everywhere, from beer, chicken broth, spices, and even candy.
These days, many people choose to avoid gluten, believing they will be healthier and avoid digestive problems.
There's also bad news when completely giving up gluten: your diet may lack B vitamins, iron, and dietary fiber. Studies show that eating whole grains reduces the risk of developing diabetes or cardiovascular disease. Unless you are absolutely sure that your body is intolerant to gluten, otherwise it is perfectly fine for your health.
Celiac disease and gluten sensitivity
Whether you're walking through a grocery store or reading a restaurant menu, it's very difficult not to see the phrase "gluten-free." This might lead you to believe that there are many people with celiac disease who need to be warned about gluten in food. It's true that people with celiac disease must avoid gluten. However, this condition has been diagnosed in only 0.3-1.2% of Americans. Celiac disease is diagnosed after numerous blood and intestinal biopsy tests. People diagnosed with celiac disease must avoid gluten to keep their small intestine healthy and functional.
There are also other people who have, or think they might have, a sensitivity to gluten products. Gluten sensitivity is also known as gluten intolerance. Like celiac disease, gluten intolerance affects a very, very small portion of the population.
If so few people have celiac disease and gluten intolerance, why are so many people in the sports community strictly against gluten? Can gluten negatively impact your physical condition and performance?
Gluten and fat burning
The "gluten-free" diet in the fitness community has been closely associated with fat burning. So far, there is no evidence that gluten has an impact on this. Everything comes down to calorie intake and creating a deficit, which is the most important factor in fat loss.
Many people who start a "gluten-free" diet usually switch from high-calorie processed foods to low-calorie healthy foods such as fruits and vegetables. How much does gluten affect weight loss? It is still not clear.
As with any other diet, the key to success is creating a calorie deficit, not eliminating one product or another.
Gluten and athletic performance
Many athletes believe that a "gluten-free" diet will improve their athletic performance. This may be true, but it only applies to people with celiac disease or gluten intolerance. Unfortunately, there is no test to show gluten tolerance; it is determined by the individual and how they feel after eating food containing gluten.
Athletes who mistakenly believe that gluten is the cause of their potential abdominal problems may make negative changes to their diet and completely cut out healthy and valuable products, such as whole-grain bread.
A study was conducted where scientists gathered a group of athletes with no history of gluten intolerance. The scientists then instructed the athletes to follow a strict gluten-free diet, avoiding all products containing gluten. At the end of the study, it was concluded that, at least in the short term, "gluten-free" diets had no impact on physical performance.
Athletes who suffer from celiac disease or are truly intolerant to gluten must follow such a diet, otherwise, problems with iron absorption may occur in the body, which can lead to anemia. Celiac disease can also hinder the absorption of vitamin D and calcium, which can lead to osteoporosis and damage bones.
Gluten and the digestive system
If you suspect you are intolerant to gluten, first try eliminating it from your diet. This is an experimental process during which you will observe how your body reacts. If you notice positive changes in your digestion, be sure to get tested for celiac disease or at least continue to maintain a reduced intake of gluten.
Remember that gluten intolerance is a truly rare phenomenon. Another possibility is that you simply tolerate lactose or certain oils and spices. In general, if you have any digestive problems, the first thing you should do is eliminate lactose, and only then gluten.
So, should you follow a "gluten-free" diet?
It is your choice what to eat, whether it be gluten-containing products or not.
Overall, little research encourages giving up gluten. An average person will not experience major changes in health or athletic performance, but may lose important nutrients.
Of course, if you have been diagnosed with celiac disease or gluten intolerance, the less gluten enters your body, the better. Ultimately, if you believe that certain foods are negatively affecting your health, talk to a dietitian and together decide on the best option.
- Ye, E. Q., Chacko, S. A., Chou, E. L., Kugizaki, M., & Liu, S. (2012). Greater whole-grain intake is associated with lower risk of type 2 diabetes, cardiovascular disease, and weight gain. The Journal of Nutrition, 142(7), 1304-1313.
- Bizzaro, N., Tozzoli, R., Villalta, D., Fabris, M., & Tonutti, E. (2012). Cutting-edge issues in celiac disease and in gluten intolerance. Clinical Reviews in Allergy & Immunology, 42(3), 279-287.
