Is It Time To Go Gluten-Free?
If you haven’t been living under a rock for the past couple years then you have probably heard about the “gluten-free” diet. Here is a quick synopsis to get you up to speed.
- Gluten is a protein found in most grains such as wheat, barley, rye, and sometimes oats, that is consumed all over the world.
- Gluten-free diets were originally formulated to treat celiac’s disease, an autoimmune disorder that affects 1% of the US population who are allergic to gluten and gluten products. In recent years, upwards of 6-10% have been treated with mild cases of a “gluten sensitivity”.
- Some evidence attributes gluten to numerous diseases ranging from obesity to autism and everything in between. There is also some evidence that shows gluten possibly contributing to overall inflammation in the body which is a major cause of more serious illnesses such as heart disease and joint pain.
- A gluten-free diet allows for fresh fruits, vegetables, meats, many dairy products, rice, corn, soy, potato, tapioca, beans, sorghum, quinoa, millet, buckwheat, arrowroot, amaranth, nut flours and many specific gluten-free products while excluding all ordinary breads, pastas, and many convenience (processed) foods.
- When the human body senses the gluten, it needs to break it down, and it takes fairly strong enzymes to do that. The small intestine is not necessarily designed to digest large amounts of processed carbohydrates and gluten dense foods present in the evolving “Western Diet”. Therefore, the 99% of Americans who don’t have celiac’s disease also tend to respond favorably to a gluten-free diet.
The Benefits And Hype
- While people with celiac disease have little choice but to avoid gluten, others may be avoiding gluten in an effort to;
- Trim pounds
- Benefit cholesterol levels
- Aid in digestion
- Increase energy levels
- Wheat and other grains associated with the gluten-free diet are considered moderate to high on the Glycemic Index. ( A measurement of the type or quality of carbohydrates in a particular food and how fast they raise blood glucose levels. AKA the lower the better) Anything with a Glycemic Index rating over 50 is considered counterproductive for fat loss in high quantities. Many foods considered “healthy” like some breakfast cereals often contain a GI of 70+. More on the Glycemic Index to come later this month.
- Marketers estimated in a 2008 study that 15% to 25% of consumers desired or wanted gluten-free foods, even though doctors estimate just 1% of actually having an allergy to gluten itself.
- Gluten-free diets have gone mainstream getting endorsements from people like Oprah to Chelsea Clinton. In the most recent endorsement, Madonna was publicized as serving gluten-free brownies at her 52 birthday,
- Many mainstream companies have created gluten-free products as well.
- I believe the increased energy levels and documented weight loss isn’t from substituting generic whole grain bread for gluten-free bread or gluten-free products in general. Instead, people (excluding those with celiacs) “feel better” because they consume fewer fast and processed foods, which tend to contain gluten. They are substituting starchy carbs, breads, and convenience foods for more fruits, vegetables, and other natural carbohydrates.
- In fact, many processed gluten-free foods and gluten-free junk foods contain almost twice the calories as their traditional counterparts, not to mention they are usually much more expensive. Processed gluten-free foods are generally lower in fiber, so you won’t stay full as long, creating an increase on overall caloric intake in the long term.
- It’s a surprising statistic, but one study found that 81% of people suffering from celiacs disease (gluten intolerance) who followed a gluten-free diet actually gained weight. That’s because there is a common misconception that anything labeled “gluten-free” must be good for you.
- Many gluten-free products are not fortified or enriched and contain lower amounts of nutrients such as folate, iron, and fiber than other foods
- Some other drawbacks of specific gluten-free cultivated products;
- Less fiber than whole grain products
- Lower levels of certain essential vitamins and nutrients
- Avoiding grains with a gluten-free diet may mean eating fewer of these enriched products
- Manufacturers replacing gluten with more calorie dense substances causing an increase in overall caloric intake.
- THE COST FACTOR
- Wheat flour $0.34/lb TO Brown rice flour $1.89/lb
- Wheat bread $1.09/loaf TO Gluten-free bread $6.00/loaf
- Wheat pasta $0.87/lb TO Gluten free pasta $3.69/lb
- Chocolate chip cookies $2.69/lb TO Gluten free chocolate chip cookies $12.83/lb
- Wheat crackers $1.63/lb TO Rice crackers $9.12/lb
- The average unit price for gluten-free products was $1.71
- The average unit price of regular products was $0.61
Thanks for reading, from Norway,