Many of us advise for a gluten-free diet and going gluten-free was the biggest trend in the past decade. However, there is still confusion surrounding us whether gluten is bad for those who have certain medical conditions or for all of us? It’s clear that some people must avoid it for health reasons, such as those with celiac disease or an intolerance. However, many in the health and wellness world suggest that it should be avoided by everyone – regardless of whether they’re intolerant or not. Accordingly, millions of people give up gluten in the hope of losing weight, improving their mood, and getting healthier.
But is there really scientific logic behind these myths? Let’s explore!
Before analyzing the myths let’s see what gluten is.
What is Gluten?
Gluten is not a single component, instead, it is a combination of different types of proteins which are known as prolamins. These proteins are usually found in wheat, barley, rye, and triticale. Gluten proteins are highly resistant to protease enzymes that break down proteins in your digestive tract. The incomplete digestion of proteins allows for peptides — large units of amino acids, which are the building blocks of proteins — to cross over through the wall of your small intestine into the rest of your body. This can trigger immune responses that have been indicated in a number of gluten-related conditions, such as celiac disease.
Myths about gluten
Myth 1: Gluten-containing foods are bad for everyone
Fact: Gluten itself, is not bad for the vast majority of people. As mentioned above Gluten is simply a combination of proteins. Additionally, gluten is found in many plants people tend to eat. Eliminating gluten can reduce the amount of unhealthy food from your diet. However, foods with gluten have important nutrients for your overall health. Bread, for example, has folate, fiber, calcium, potassium, iron, and more. By eliminating the foods, you’re also eliminating the nutrients they provide. And cutting out all or most carbohydrates from your diet is also somewhat ill-advised. People with celiac disease need to be careful to make sure they are getting properly nourished without these popular foods.
Myth 2: Gluten causes cancer
Fact: It is true that some foods are associated with the cause of cancer. However, gluten is not. It could be an exception for people with celiac disease. If you continually eat something you’re allergic to,
it’s logical that your body won’t react well. The American Institute for Cancer Research actually warns people against cutting out gluten to try to avoid cancer. This is because foods with gluten, such as whole grains, contain vitamins and minerals that can bolster your protection against cancer as you age. Some of the foods that can help prevent cancer actually contain gluten.
Myth 3: Gluten allergies are common
Fact: It seems like people who are allergic to gluten forms it by heredity. However, many of them are not medically tested or diagnosed. If a person has been eating gluten for their entire lives and “discovers” a gluten allergy later, it’s likely they’re not allergic. Allergies have uncomfortable, and sometimes fatal, side effects that they likely would have noticed. Adult-onset allergies do exist — but the symptoms of those are also quite blatant.
Myth 4: Gluten-free diets are low-carb
Fact: Foods with gluten often have carbs. But that doesn’t mean all gluten-free foods are low-carb! Lots of carbohydrate-rich foods are included in a gluten-free diet. Rice, for example, is gluten-free. Sugar. Fruit. Potatoes. And that’s just the tip of the iceberg.
Myth 5: Gluten-free foods are expensive
Fact: It’s true that foods labeled as gluten-free are expensive among those racks of foods. But there are many foods that come naturally as gluten-free like potato, meat, rice, vegetables, etc. Anything made normally with gluten-free ingredients such as cheese, milk, nuts, rice-based cereals, and corn tortillas will not always be that pricey.
Myth 6: Gluten-free foods are always healthy
Just because a food is marked gluten-free doesn’t mean it’s healthier than the real thing. In fact, one study recently showed that gluten-free versions of foods are often less healthy and more expensive. A gluten-free cereal, for example, might be more heavily processed and made with more added sugar than a cereal made with gluten. The opposite could also be true — the point is that the healthiness of the food does not depend on whether it contains gluten.
The Bottom Line
To conclude, following a gluten-free diet is a necessity for some and a choice for others.It is still not conclusive whether gluten is really bad for our health or not and research is ongoing. Gluten has been linked to autoimmune, digestive, and other health conditions. While people with these disorders must or should avoid gluten, it’s still unclear whether a gluten-free diet benefits those without an intolerance.
Since currently there’s no accurate testing for intolerance and avoiding gluten poses no health risks, you can try it to see whether it makes you feel better.