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The world of diet fads is never boring – a food that’s essential for you one day becomes your worst enemy the next. The latest in these fads is the gluten-free diet. We find out what it’s all about.
What is gluten?
Gluten is the name of a protein complex found in certain grains – most commonly in wheat and barley. In fact, it’s what part of what allows bread to rise.
Gluten is found in all derivatives of wheat, like atta and maida.
The concept of a gluten-free diet came about as a treatment option for celiac disease. Celiac disease is an autoimmune disorder, which causes the sufferer to react negatively to gluten. In those with celiac disease, gluten triggers off symptoms such as bloating, diarrhoea and even hinders the absorption of vital nutrients. A gluten-free diet, i.e., a diet devoid of wheat and barley, is the best treatment for this disease.
Gluten-free diet for the general population
While going gluten-free is an accepted and recommended course of treatment for those with celiac disease, recently this diet has become somewhat of a fad even with those who’re not gluten-intolerant.
Some experts suggest that while a person may not have celiac disease, he or she may be suffering from gluten insensitivity. Symptoms of gluten insensitivity include abdominal pain, symptoms of irritable bowel syndrome (IBS), diarrhoea or constipation. Off-late, people with such symptoms are also attempting to go gluten-free in the hope that it reduces their discomfort.
Does a gluten-free diet lead to weight loss?
The answer is no. Some people who give up wheat may experience weight-loss because they are substituting it with lots of vegetables and fruits. But many others may go overboard eating rice or junk food that does not contain gluten. And therefore, going gluten-free is not recommended as a weight-loss diet. In fact, since it’s gluten that gives much of our food that chewy, tasty quality, going gluten-free may cause you to overcompensate by binging on junk food.
What can you eat in a gluten-free diet?
Wheat, barley and rye (and sometimes oats) are off-limits when you go on a gluten-free diet. This means you can’t eat chappatis, pastas biscuits, cookies, and beers made from wheat and barley. Other than that you can eat anything you like.
Some healthy options include nuts, eggs, leans meats, fruits, vegetables and most dairy products. You can also eat gluten-free grains like rice, corn, arrowroot, millet (ragi) and quinoa.
There are some health risks to going gluten-free since you may end up eliminating a variety of essential nutrients like iron, calcium, fibre and folate. This makes it imperative that you not try going on this diet without consulting a doctor or nutritionist.