Many people still don't know about the gluten-free diet. So how come they know its pros and cons. So let’s first know about gluten and its impacts on our health.
What is gluten?
Gluten is a type of protein that is found in wheat, barley, rye, spelled, oat and triticale (a cross between wheat and rye).
It is present in many kinds of foods. It acts like glue in foods and holds food particles together. Gluten creates a little elasticity in dough and has the ability to rise bread. It gives chewy and fluffy texture like in bread.
How is the consumption of gluten for your health?
Gluten is just fine for most people as they consume it regularly like in wheat or in other foods.
But it is not so good for all the people. Some people can’t digest gluten so well. They suffer from a “celiac disease”. It is not so serious diseases and does not need any medication. It needs avoidance to take gluten.
The people facing Gluten sensitivity should also not consume it. Other conditions in which gluten should be avoided are;
- Dermatitis,
- Herpetiformis and
- Gluten intolerance.
A little about celiac disease
A person suffering from this disease don't feel good after consuming gluten. His body treats gluten as an attack on it as a foreign particle. Its consumption also disturbs his immune system.
In this process, the wall of the gut is also damaged. It results in abnormal functioning of the body. So, nutrient deficiency, digestive tract problems, etc in his body are its end results.
Its symptoms include diarrhea, bloating, depression, tiredness, nausea, decreased appetite.
Long-term symptoms of celiac disease include:
- Hair loss,
- Missed menstrual periods,
- Fatigue,
- Joint pain,
- Easy bruising, and
- Itchy skin.
What is a gluten-free diet?
The people with celiac disease and gluten sensitivity should eat a gluten-free diet. There are many natural and processed foods available that are gluten-free.
Natural foods which are gluten-free include:
- Fish
- Rice ( brown, black, red)
- Fruits and vegetables
- Beans, nuts
- Meat
- Potatoes
- Dairy
- Millet
- Corn
- Grain
- Sorghum
- Fresh eggs
- Quinoa
Besides, there are also many other natural foods that are gluten-free.
What is gluten-free processed food?
Many processed foods are also available in the market that is gluten-free. These include many things like jelly, nuts, juice, ketchup, cookies, pastries, chips, etc.
One should consume natural foods that are gluten-free rather than processed ones. As they, after all, have the adverse impacts of processing.
The gluten-free food industry in the world has almost doubled in the last ten years. It shows a rising level of awareness about the consumption of this type of food.
People with no celiac disease buy more gluten-free foods than those who suffer from it.
Pros and cons of a gluten-free diet
Pros:
A gluten-free diet has many health benefits that include:
Improves cholesterol level in the body
Strengthens digestion
Enhances energy level
Reduces the risk of heart diseases
It helps in healthy weight loss. People can lose weight more quickly by eating gluten-free food
Lessens the risk of cancer and diabetes
Helps us eat healthy by choosing selective foods
Cuts of unhealthy food from the diet
Beneficial for people having IBS ( irritable bowel syndrome)
Rich in antioxidants and minerals
Removes unhealthy oils and unhealthy carbohydrates from our food
Raises awareness about healthy foods
Cons of a gluten-free diet
A food that is labeled as gluten-free shouldn’t be always healthy for our body.
Many food items labeled as gluten-free are as unhealthy as gluten-containing food. They can be unhealthy in many ways:
Gluten-free products can have a high amount of calories and carbohydrates.
There may be a high amount of sugar or salt in gluten-free foods to improve their taste
Gluten-free foods can also be high in fats. So they may cause excessive weight gain and obesity in the body as they may be higher in calories
Most of the gluten-free foods have less nutritional value
Such food may lack many nutrients required by the body. Like fiber, iron, zinc, folate, niacin, thiamine, riboflavin, calcium, vitamin B12 and phosphorus
Consuming a diet free of gluten has less amount of whole-grain than required by the body. So it has a negative effect on our body
Eating gluten-free food by a healthy person can lead to metabolic syndrome. Also, neuropsychiatric symptoms or cardiovascular risk
One can skip healthy or balanced nutrition by eating only gluten-free diet
There is not any health benefit of this kind of diet to healthy individuals.
Most of such foods are costlier so not withing the reach of low-income people
Conclusion
Only natural gluten-free foods can be helpful for the body. Processed food available in the market can have negative effects on our bodies.
A gluten-free diet is not a healthy option for people not suffering from celiac disease. Or not suffering from dermatitis herpetiformis, gluten intolerance or gluten sensitivity.
Only people suffering from the above problems should use a gluten-free diet. For normal human beings no need for eating such a diet.
Stay healthy and go green fast.
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