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Wednesday, 23 November 2011 09:58 |
Hollywood "A" listers like Gwyneth Paltrow and Ann Hathaway are eliminating gluten from their diets and touting its praises making gluten free the new "it" diet. Chelsea Clinton even opted for a gluten free wedding cake in celebration of her nuptials. Proponents of going gluten free say eating this way eases everything from heartburn to headaches promising weight loss and improved energy. With gluten free foods and cookbooks taking up entire grocery aisles, you may be wondering if you should be going gluten free too.
Gluten is a naturally occurring protein found in grains such as wheat, barley and rye and does not pose an issue for most people. However, for those who have celiac disease, eating gluten triggers an auto-immune reaction causing bloating abdominal pain and diarrhea. Over time gluten can damage the small intestine and destroys the body's ability to absorb certain nutrients which can lead to anemia, osteoporosis and liver damage.
In addition an estimated six percent of the population suffers from intolerance to gluten called non-celiac gluten sensitivity causing similar symptoms but without causing damage to the intestines. Non celiac gluten sensitivity is linked to a range of symptoms like chronic fatigue, irritable bowel syndrome and migraines. It's not well known and difficult to diagnose but it's assumed you have it if your tests for celiac disease are negative and you still have trouble handling gluten.
If you think gluten might be giving you grief the first thing you should do is see your doctor and get tested for celiac disease. A simple blood test will determine if you have celiac antibodies and a biopsy will make a definitive diagnosis. If you do have celiac disease giving up gluten is a must.
Registered dietitian Lynne Wood cautions a gluten free diet is restrictive and there are risks which can be associated with going gluten free. Foods made with wheat are fortified with nutrients and enriched with iron; b-vitamins like thiamin, riboflavin, niacin and folic acid and have fiber. Eliminating gluten means you miss out on all of these. Besides the fact most gluten free products are more expensive they also have added fats and sugars to make them look and taste better. More fat and sugar means one thing, more calories!
It is always best to consult your doctor and/or a registered dietitian before experimenting with going gluten free. If you do try the diet, keep the following in mind:
Know Where Gluten Lurks - Breads and pastas are obvious but be wary of sauces, soups and salad dressings all of which may have ingredients containing gluten. Look for wheat, barley, rye, malt, oats and brewer's yeast as clues.
Dear Diary - Keep a diary of your symptoms after you have cut gluten from your diet. You should notice marked improvements within a few short weeks.
Develop Supplemental Savvy - Since gluten free products are short on nutrients keep in mind some vitamin rich tricks to pump up your meals wherever possible. Use brown rice which is chock full of B vitamins like thiamin, niacin and B6 and toss it into salads and use it as a side dish. Cook with beans which are loaded with iron. Other powerhouse side dishes to include are baked potatoes topped with broccoli and low fat cheese which will give you an ample supply of folate, iron, calcium and fiber.
Smart Swaps - Try to avoid the tendency to gravitate to packaged and preprepared foods by making traditionally gluten laden dishes with naturally gluten free food offering plenty of fiber, iron and protein. Instead of spaghetti, make polenta topped with marinara or use a spaghetti squash and top it with sauce and a sprinkling of parmesan cheese. In place of sandwiches use corn tortillas and make wraps instead. Instead of chicken noodle soup make chicken vegetable soup with brown rice.
Keep in mind fruits, vegetables and legumes are naturally gluten free as are unseasoned beef, pork and poultry.
Label Literacy - When choosing gluten free packaged food look for fiber, at least 3 grams for pastas and cereals and 2 grams for most other processed foods. The ingredients should list whole grains and bean flours like chickpea which will contain more nutrients than starch substitutes. Brands to look for include, Bob's Red Mill, Ancient Harvest and Amy's.
The bottom line if you are planning on going against the grain...do your homework!
Written By: Sherry Ogasawara, Registered Dietitian
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