Going Gluten- Free

Cut gluten out of your diet to achieve health benefits
Going Gluten- Free

Going gluten free is the latest trend among fitness fanatics and health conscious lot. Is this trend just another food fad? Definitely not, if you have gluten sensitivity or celiac disease. However, for others who wish to cut gluten out of their diet to achieve health benefits or lose weight, here’s a fact sheet about the various pros and cons.

Celiac disease is an autoimmune disease in which the consumption of gluten can cause damage to the small intestine. People who suffer from celiac disease must avoid having gluten, as the attack within the small intestine can restrict the absorption of nutrients in the body leading to health decline.

Unlike those suffering from celiac disease, people with gluten sensitivity do not undergo damage to small intestine but they do suffer symptoms like headaches, stomach aches, energy fatigue, dizziness and bloating after consuming gluten. To maintain a good health they should cut off gluten from diet.

However, one need to take special care to meet all nutritional parameters when on a gluten free diet. “Gluten-free diet is completely devoid of ingredients derived from gluten containing cereals like wheat, barley, rye and oats. Gluten-free diet is also free of lactose including milk and milk products except curds and buttermilk, as it is associated with gluten sensitivity.

Below mentioned are some pros and cons of a gluten-free diet:

Pros

  • Cutting gluten out of the diet can lead to healthier life for people with celiac disease

  • People suffering from gluten sensitivity like regular stomach aches after consuming gluten in food, will benefit from gluten-free diet

  • Removing gluten from diet eliminates high-calorie carbs, which make people feel inactive and lazy

  • Replacing breads and pastas with foods like fruits and vegetable which are gluten free, will lead to weight loss naturally

  • Leads to healthier diet with less packed and processed foods

Cons

  • For runners pre-race meals generally comprise of gluten foods. Finding substitutes to gluten-free food does not provide same performance results for many runners.

  • Most of the food that contain gluten also contains calcium, iron and vitamin B. Make sure that you include natural foods as opposed to substitute food options

  • Suddenly cutting particular type of foods and carbs, which the body is already used to, can pose a negative effect on the body and may imbalance nutrient intake

  • Gluten-free food substitutes are typically not iron fortified so there’s risk of a person suffering from anaemia. It is essential to find ways to replace the lost iron

Read on to know some easy ways to maintain a gluten-free diet:

  • Develop a positive attitude and think of all the foods that you can eat instead of dwelling on those which are no longer suitable

  • Include pulse, lentils, nuts and green vegetables to ensure good supply of iron in the body

  • Avoid having tea during the meals. Instead have a fruit juice rich in vitamin C to facilitate absorption of nutrients. Orange or lemon juice can be a good option

  • Whenever buying any product, check on the ingredient list for hidden forms of gluten. Simple words like malted barley and wheat solids will give you clues to avoid the product.

Have a look at the chart to embark on a gluten-free diet

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