Stabilizes Blood Sugar And Controls Appetite
Gabby Geerts, RD at Green Chef, explains that our body needs nutrients found in grains like fiber and B-vitamins, which makes quinoa and buckwheat excellent gluten-free options. These are higher in fiber and protein than most grains, which help stabilize blood sugar levels and maintain fullness for longer.
Antioxidants And Vitamins Everywhere
Look at you, hot stuff. Skipping out on traditional forms of snacks due to your gluten-free lifestyle. Instead, youre crunching on the antioxidant, vitamin cocktail of fresh fruits and veggies. Replacing some snack foods with fresher produce means getting more of those essential vitamins and minerals rather than scarfing down a bag of potato chips and keeping your immune system nice and cozy.
People Who Avoid Gluten
Some athletes have advocated for a GFD to enhance performance and stamina. In a 2015 questionnaire-based study of 910 athletes without celiac disease, 41% reported following a GFD more than 50% of the time .8 Of that group, only 13% did so for the treatment of reported medical conditions, and 57% reported self-diagnosed gluten sensitivity. This group was made up of predominantly endurance sport athletes who reported gastrointestinal symptoms and fatigue that they believed were associated with gluten ingestion. Eighty-four percent of the patients following a GFD more than 50% of the time reported symptomatic improvement on the diet. Respondents indicated that their leading sources of information and guidance for a GFD were online , their trainer or coach , and other athletes . A follow-up study of 13 cyclists without celiac disease was performed by the same investigators and consisted of a randomized, double-blind, crossover trial in which participants received either a GFD or GCD for 1 week, then crossed over after a 10-day washout period.59 No significant differences were found between the diets when both gastrointestinal symptoms and athletic performance on timed trials were analyzed, suggesting that a nocebo effect played at least some role in results observed in the initial, larger trial.8
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Benefits Of Being Gluten Free
I am sure everyone has heard of a gluten free diet before but do any of you know what the benefits are? I didnt until I did a little bit of research on the subject. First of all lets kick this post off by explaining what gluten is. Gluten is a protein that is prevalent in wheat, barley and rye. Essentially gluten is everywhere!
As I understand it the main benefit of adopting a gluten free diet is weight loss. Losing weight requires that you burn more calories than you consume. Wheat products are typically the primary source of calorie intake for most people. So, by adopting a gluten-free diet and eliminating foods such as crackers, breads, cereals, pasta and worst of all beer, you immediately reduce the amount of calories you consume and in turn increase the likelihood of losing weight.
While researching what exactly a gluten free diet entails I learned that some people may have what is known as a gluten intolerance. Symptoms of a gluten intolerance include bloating, gas, headaches, poor concentration and irritability. However, It should be noted that these symptoms do not solely pertain to a gluten intolerance, there may be many causes of such symptoms. If you exhibit these symptoms and feel like you may have a gluten intolerance consult your physician before taking any action.
Social And Psychological Impact Of A Gluten
A 2006 survey of 2681 adult members of the Canadian Celiac Association found that 44% reported difficulties following a GFD.76 Reasons included determining if foods were gluten-free , finding gluten-free foods in stores , avoiding restaurants , and avoiding travel . A separate survey conducted among the same population in 2013 reported that difficulties and negative emotions were experienced less frequently by patients on a GFD for more than 5 years, although food labeling and eating away from the home remained problematic.77 A survey evaluating the adherence to a GFD in children and adolescents with celiac disease demonstrated that participants had better adherence at home and school compared to low adherence at social events.72 Availability, cost, and food labeling were the main factors limiting adherence. Roma and colleagues questioned 73 children with celiac disease about the main causes of noncompliance the most frequently reported reasons included poor palatability , dining outside the home , and poor availability of products .78
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What About Autism Epilepsy And Schizophrenia
Some people are concerned that gluten could be linked with developmental differences or medical conditions. This is a misconception. While gluten intolerance may be more likely in these populations, there is no evidence that eating gluten causes these differences.
The following sections explore this in more detail.
Autism
concluded that there is little evidence that a gluten-free diet has benefits for the symptoms of autism in children.
Epilepsy
There may be a link between celiac disease and epilepsy.
In a small 2016 study of 113 people with epilepsy, around 6% tested positive for celiac disease.
In this study, 6 out of 7 of these patients had their seizures completely under control and were able to discontinue antiepileptic medications after 5 months on the gluten-free diet.
This suggests that people with epilepsy and celiac disease will benefit from a gluten-free diet.
Schizophrenia
People with schizophrenia may be more likely to have celiac disease.
A found that a gluten-free diet may benefit a subpopulation of people with schizophrenia who have a sensitivity to gluten.
However, more research is needed before recommending a gluten-free diet for a person with schizophrenia.
Gluten And Irritable Bowel Syndrome
Diet has been shown to play an important role in some patients with IBS,15 and multiple studies have evaluated both gluten exposure and the clinical benefits of the implementation of a GFD in patients with IBS. In one of the earliest studies of a GFD for IBS, Wahnschaffe and colleagues described a group of IBS patients with negative serum celiac disease antibodies and positive intestinal celiac disease antibodies detected on duodenal aspirate who had both improvement in their IBS symptoms and a reduction in intestinal antibody levels when placed on a GFD for 6 months.16 It could be argued that these biomarkers and the response to the GFD are consistent with latent or potential celiac disease however, these patients would likely be labeled as having NCGS in clinical practice where intestinal antibodies are not routinely obtained. In another study from the same investigators, patients with diarrhea-predominant IBS who were HLA-DQ2/8positive and who had elevated levels of IgG celiac diseaseassociated serum antibodies had greater reductions in IBS symptom scores after 6 months on a GFD than patients who were HLA-DQ2/8negative and IgG celiac diseaseantibody negative .17
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May Improve Lactose Intolerance
There’s good news for people with celiac disease who also have lactose intolerance: In time, as the damage to your small intestine heals, you may be able to consume milk-based dairy products again.
This doesn’t happen for everyone, and the change is gradualdon’t experiment by drinking a huge glass of milk or eating a massive bowl of ice cream.
Instead, try consuming small amounts of milk-containing foods and see how your body reacts to them. If you experience symptoms, back off the dairy products for a while before trying them again.
Lowers The Risk Of More Autoimmune Troubles
Did you know that a lot of autoimmune diseases go hand in hand? Once you have one, like celiac, the damage often causes a snowball effect of other autoimmune diseases.
Let me explain.
Gluten can cause so much inflammation in your small intestines where it can create a phenomenon called leaky gut. Essentially, your small intestine is now permeable, and toxins, protein, and gluten can cross over into your bloodstream.
As you would expect, this causes a lot of inflammation, often resulting in other autoimmune conditions like Hashimotos Syndrome or rheumatoid arthritis.
But youre in luck!
Because by removing gluten, you have a smaller chance of developing other autoimmune conditions.
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Digestion Is A Breeze
Forgive me for bringing this up, but digestive issues can be aided with eliminating gluten from your diet. If you do suffer from Celiac disease, your small intestine isnt absorbing the nutrients and those poor villi have been flattened. This makes digestion harder, especially when ingesting gluten. You can reduce your upset tummies, cramping, gas, bloating, and diarrhea by getting off the gluten and onto some awesome alternatives.
Is It Easy Going Gluten Free
But all those things are delicious only while youre eating them. But if, like me, you have an idea of what your trigger food is but push it aside, the anticipation vanishes when knowing what you will feel like afterwards. Anticipation and pleasure are replaced by waves of anger, regret and pain. I wont sugar coat it it sucks.
One question I used to repeatedly ask is: why me? I would watch my husband put down 4 slices of pizza barely chewing them and I knew that shortly after having even a little, my symptoms would start. The truth is not much good comes from asking why me? I asked the question for a long time until I decided to face the problem head on and do something about. After all, willing it for it not to be, wasnt going to get me far.
Ive talked about the effects of gluten in some depth in this post so you can check it out for additional info on the history of how gluten entered the food system and its changes over time.
As a side note, if youve been following the blog for a while, you know that I eat 100% gluten free and dairy free. In this post, I wont go into the dairy side of things and will reserve that for another time but I will say that dairy has a similar effect on the body as gluten because of its protein structure and breakdown.
So lets get into some of the symptoms often experienced with gluten
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Stick To Homemade Broth
When it comes to going gluten free, it’s important to read food labels. Canned soup is one of many foods that you may not think to check when choosing to eliminate gluten from your diet. Premade soup mixtures often contain a high amount of sodium and gluten in the seasonings and flavor. Making homemade broth at home will ensure that your soup is made with healthy, wholesome ingredients completely free of gluten! Make soup for your next meal, or create a big batch and freeze to enjoy throughout the week.
Can Make Socializing Difficult
Many social situations revolve around food.
This can make it difficult to socialize if youre following a gluten-free diet. While many restaurants have gluten-free options, theres still a risk of food being contaminated with traces of gluten .
Celiac disease is also associated with a significant social burden, which can make traveling and eating at restaurants more challenging .
That said, you can still socialize while following a gluten-free diet. It simply requires a little extra preparation beforehand.
For example, if youre eating out, call the restaurant beforehand to see if they have gluten-free options. If youre going to a social gathering, you can eat ahead of time or bring your own food.
Summary
People who follow a gluten-free diet may be at risk of nutritional deficiencies and prone to constipation. Following a gluten-free diet can also be quite expensive and may make social situations difficult.
These tips can help you follow a gluten-free diet successfully:
If you dont have celiac disease or a gluten sensitivity, theres no need to follow a gluten-free diet. While it has many health benefits, it also limits some foods that are great for overall health.
Summary
Though certain situations may arise that can make it hard to stick to a gluten-free diet, taking steps such as reading food labels and planning ahead can help.
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Benefits Of Going Gluten
What Is Barilla Gluten Free Pasta Made Of
Barilla gluten free pasta is made with a blend of rice flour and corn flour.
Barillas gluten-free spaghetti contains no GMO ingredients and is certified gluten-free. Spaghetti is an Italian word that means length and is derived from the Italian word spaghi. When properly handled, Barilla Spaghetti can be twirled on a spoon or eaten with a fork and retains its original shape. Instacart connects you with a personal shopper in your area who can assist you in shopping and delivering your order. Our Leave at My Door option allows you to have our products delivered without having to deal with any sort of delivery. Your shopper can communicate with you at any time, and you can track your orders progress using the Instacart app or website. If you are a non-Instacart member, your pick-up order will most likely charge a fee equal to the delivery fee . Set delivery instructions in advance so that your shopper can shop for and deliver your items while you chat with them afterwards.
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Healthier Diet For A Healthier Life
Most people who start eating gluten-free develop a much better diet than they did previously. By eliminating junk food and processed food, your diet is automatically vastly improved.
Gluten-free eating means no more bread, cakes, chips, beer, fried chicken or cookies Though this can be very distressing initially, the health benefits far outweigh the cravings. Processed food contains preservatives, artificial flavors and ingredients, and other chemicals that are not present in a whole foods diet, where the emphasis is foods that are as close to their original state as possible.
A gluten-free diet encourages consumption of many different fruits and vegetables, instead of processed snacks. This can also lead to lower consumption of fats and oils that can be found in commercial products. Eating a strict gluten-free diet will reduce your likelihood of contracting cancer, heart disease, diabetes, and other conditions. In addition, a healthy gluten-free diet will increase your immune system response, making it more likely that you can fight off colds, other viruses, and bacterial infections.
Not Everyone Needs To Follow This Fad
Although a gluten-free diet may be #trending, that doesn’t mean that it’s the best thing for you unless you, indeed, have a gluten intolerance like celiac disease. In fact, if you don’t have a gluten intolerance or sensitivity, cutting out gluten entirely from your diet may have adverse effects instead of positive ones. ” weight gain, increased hunger, and constipation, as many products marked as gluten-free are void of fiber, contain excess calories, and are overly processed,” Shapiro says. “If you don’t need to eat gluten-free, then you shouldn’t,” Shapiro says.
Lockwood-Beckerman agrees. “Going gluten-free just for gluten-freeâs sake is as much of a trend as fanny packs or those tiny useless sunglasses that everyone seems to be wearing,â she says. âItâs possible youâre losing out on some valuable nutrients.â
Snyder, on the other hand, advocates that everyone should shift to a gluten-free dietâat least for a trial periodâbecause many people have a gluten sensitivity without even knowing it. With a gluten sensitivity, a person can consume a certain amount of gluten before experiencing any side effects, so it’s difficult to test and diagnose, Snyder says.
For all these reasons, it’s important to talk to your doctor before making the decision to stop eating gluten entirely.
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Are There Risks To Trying A Gluten
If you cut all gluten out of your diet, theres a risk that you could miss out on nutritious whole grains, fiber and micronutrients. Getting enough whole grains in your diet is especially important if youre at risk for heart disease or diabetes. Whole grains can lower cholesterol levels and even help regulate your blood sugar. In addition, some gluten-containing foods are sources of important vitamins and minerals, such as B vitamins, iron and magnesium.
Keep in mind that some processed gluten-free foods contain high amounts of unhealthy ingredients such as sodium, sugar and fat. Consuming these foods can lead to weight gain, blood sugar swings, high blood pressure and other problems. So, a gluten-free label doesnt necessarily make a food healthy.
If you dont have celiac disease or gastrointestinal irritation, Rajagopal recommends removing highly processed foods from your diet before removing gluten. Add in more fruits, vegetables, whole-grain bread or pasta, and lean proteins. Many people find they feel better just by eating better, not by removing gluten.
Offers Food Preference Flexibility
Are you vegetarian or vegan? Do you follow the DASH or Mediterranean styles of eating? You should have no problem following a gluten-free diet while also honoring those food preferencesbeing gluten-free allows for plenty of flexibility.
For example, many vegetarians follow a gluten-free diet. This is no problem since all fresh fruits and vegetables are gluten-free. Most nuts and beans are gluten-free, too, so you shouldn’t have any trouble meeting your protein needs when you’re both gluten-free and vegetarian.
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Benefits Of Cutting Gluten
Gluten is a type of protein found in wheat, barley, and rye, and you will find it in most grains, bread, and cereals. Gluten provides elasticity while the food is fermenting, but it doesnt provide any particular benefits to human health.
In fact, gluten is the source of severe food allergies for those with celiac disease and causes digestive troubles for many. As a result, many manufacturers have started to make gluten-free versions of their foods, and there seem to be distinct advantages to cutting gluten from your diet.
