Currently, a gluten-free diet no longer intended for just the celiac. There are those who bet on this diet to lose weight.
In recent years, we have been witnessing an increasing “fever” around gluten and diets, gluten-free.
In fact, gone are the time that only the celiac (intolerant to gluten) followed a diet free of this protein. Currently, the majority of people do not celíacas, use this diet to lose weight.
But does a diet without gluten should be followed by any person? Will be healthy to make a restriction of gluten not celiac?
WHAT IS GLUTEN?
Gluten is a protein existing in the composition of some cereals, notably rye, wheat or barley, consisting of gliadin, the component responsible for the majority of the symptoms, and glutenin.
It is a protein is difficult and time-consuming digestion, which promotes its accumulation at the level of the bowel. This accumulation can cause alteration of the intestinal flora (which can compromise the immunity and reactions dependent on the intestinal microbiota), flatulence, constipation and even water retention.
The foods that contain gluten are bread, cakes, biscuits, cereals and cereal bars, pasta, beer, among many others.
WHAT IS CELIAC DISEASE?
The celiac disease is an autoimmune disease triggered by gluten that interferes with nutrient absorption by damaging the intestinal epithelium.
Celiac disease is already considered to be common and affects about 1% of people in the developed countries. In this case, the only treatment for celiac disease is total elimination of gluten from the diet.
Currently, it is already recognized another form of sensitivity to gluten, called gluten sensitivity not celiac, which is manifested by the same symptoms (abdominal discomfort, diarrhea, gas, headaches, etc.) but there is no damage to the intestinal.
In this context, the food industry has developed products without gluten for those who suffer from this pathology, more precisely bread, pasta, cereals, so as to improve the quality of life of celiac patients.
But if until recently the gluten-free diet was the sole concern of those who suffered from this intolerance, currently there are already many followers of this type of diet with a weight loss goal and better health.
GLUTEN FREE DIET TO LOSE WEIGHT: YES OR NO?
As already mentioned, the fashion of the exclusion of gluten has extended to weight loss, having arisen the myth that gluten-free foods do not gain weight or help you lose weight.
So simple, a gluten-free diet involves replacing foods where is this protein, the other where it is not present, be they natural (rice, potato, vegetables) or processed (gluten-free products developed by the industry).
However, when the goal is weight loss, it may not be an effective strategy. Let’s look at why.
1. IT IS NOT THE GLUTEN THAT MAKES YOU FAT
In the first place, it is important to note that it is not the gluten that causes the increase of body fat, but the carbohydrates, sugars and fat present in food which includes.
In this sense, if you cut in cereals and refined products, sugary and fast food will surely lose weight, it is not to ingest the calories associated with these foods. More, experts warn that up to now, there are no scientific data proving that the elimination of gluten from the diet is related to weight loss.
2. NOT BEING INTOLERANT, THERE’S NO REASON TO ELIMINATE GLUTEN
As already mentioned earlier, gluten is a protein difficult to digest, which can cause disturbances at the level of the bowel.
However, if it is not celiac or intolerant to this protein and if the consumption of gluten-containing foods is moderate and mainly from whole grains, not processed (oatmeal, bread and flakes of rye, barley), there is no reason for the exclusion of gluten. Because, to make a gluten-free diet can compromise the intake of foods rich in vitamins, minerals and fiber are important for health, particularly whole grains and oats.
3. MANY GLUTEN-FREE FOODS HAVE EVEN MORE CARBOHYDRATE AND/OR FAT
In fact, many of the gluten-free foods (both natural and processed) are equally caloric, have equally (or even more!) carbohydrates and / or fat.
On the other hand, in the case of gluten-free products are processed, they also come with the addition of food additives to gain better consistency and stay afloat for a longer time, as well as salt, hydrogenated fat and sugar to gain a better flavor.
As such, the energy value of these products, mainly biscuits, breads and breakfast cereals, is significantly higher than the traditional ones.
- To lose weight the secret is not in the elimination of gluten from their diet, but the adoption of healthy eating habits and moderation of the intake of foods that contain.
- Within the foods that have gluten, prefer the more natural and little processed.
- The only possible way to lose weight with a gluten free diet, is to swap processed foods (like crackers, cereals and breads packaged) for other fresh produce, such as vegetables, fruits, legumes, nuts, fish and lean meatsin a balanced manner, and driven.
- This way, if you want to actually move forward with a gluten-free diet, the best to seek the advice of a nutritionist to get a diet plan that is right for your needs and objectives, avoiding unbalanced diets.