Along with consuming naturally gluten-free foods in their whole form like fruits , vegetables , legumes, nuts , seeds, fish, eggs , and poultry, the following whole grains are also inherently gluten-free:. Often, these foods are made with processed unfortified rice, tapioca, corn, or potato flours.
Interestingly, studies show that people who do not have celiac disease are the biggest purchasers of gluten-free products. In fact, research following patients with celiac disease who change to a gluten-free diet shows an increased risk of obesity and metabolic syndrome. This could be partly due to improved intestinal absorption, but speculation has also focused on the low nutritional quality of processed gluten-free foods that may contain refined sugars and saturated fats and have a higher glycemic index.
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The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. What is Gluten? Gluten and Health Benefits Gluten is most often associated with wheat and wheat-containing foods that are abundant in our food supply. Many studies have linked whole grain consumption with improved health outcomes. For example, groups with the highest intakes of whole grains including wheat servings daily compared with groups eating the lowest amounts less than 2 servings daily were found to have significantly lower rates of heart disease and stroke, development of type 2 diabetes, and deaths from all causes.
Other conditions that may require the reduction or elimination of gluten in the diet include: Non-celiac gluten sensitivity, also referred to as gluten sensitive enteropathy GSE or gluten intolerance —An intolerance to gluten with similar symptoms as seen with celiac disease, but without the accompanying elevated levels of antibodies and intestinal damage.
There is not a diagnostic test for GSE but is determined by persistent symptoms and a negative diagnostic celiac test. Wheat allergy —An allergy to one or more of the proteins albumin, gluten, gliadin, globulin found in wheat, diagnosed with positive immunoglobulin E blood tests and a food challenge.
Compare this with celiac disease, which is a single intolerance to gluten. Symptoms range from mild to severe and may include swelling or itching of the mouth or throat, hives, itchy eyes, shortness of breath, nausea, diarrhea, cramps, and anaphylaxis. However, while oats are naturally gluten-free, they may be contaminated by it. Therefore, it is safest only to consume oats with a gluten-free label. As a rule of thumb, it is better to choose naturally gluten-free food, rather than processed gluten-free products.
These tend to be low in nutrients and high in added sugar or refined grains. Various gluten-free recipe books are available to purchase online. Many gluten-free foods also available online, including gluten-free bread and gluten-free snacks. Read about which foods are gluten-free here. However, for people with certain health conditions, removing gluten from the diet can make a huge difference.
Furthermore, it is usually harmless to try a gluten-free diet. There is no nutrient in gluten grains that you cannot get from other foods. If people cut out gluten products and do not properly replace them with other carbs in the diet, they could be at risk for inadequate fiber, calories, and B-vitamin intake. Always consult with a healthcare professional before trying a gluten-free diet. Make sure to choose healthful foods. A gluten-free label does not automatically mean that a food is healthful and gluten-free junk food is still junk food.
Gluten free diets are becoming more popular. This article explores the risks and benefits of following a gluten-free diet, which foods to eat and…. People with celiac disease need to avoid most cereals, as they contain gluten, but what about cheese? Even if cheese is naturally gluten free, cheese….
But a person with celiac…. They can experience symptoms that include constipation and…. Rice does not contain gluten, which makes it and rice based products a good choice for those with celiac disease. However, people should still proceed…. What is gluten, and why is it bad for some people? However, doctors can diagnose this condition based on symptoms, negative antibody and biopsy tests and the effects of eliminating gluten from the diet.
Like other types of food allergies, a wheat allergy causes an immune response that triggers an allergic reaction.
Ingesting wheat products does not cause abdominal distress but instead causes allergy symptoms such as runny nose, watery eyes, swelling, hives or — in severe cases — anaphylactic shock. A wheat allergy is diagnosed by a skin prick test or observing symptoms after eating wheat. It is more common in children than adults and often diminishes or disappears with maturity.
Patients often take antihistamines to manage symptoms or simply avoid eating wheat products. For the other 96 percent of Americans who do not have an intolerance, allergy or a sensitivity to wheat products, gluten does not generally cause any negative effects in the body. Wheat products provide fiber and nutrients such as protein and iron. Seitan, a cooked wheat gluten product, is a nutritious, meat-free source of protein and iron.
Gluten may also contribute to overall gut health, because it is a prebiotic. Prebiotics provide food for the beneficial bacteria that live in the digestive tract. Maintaining healthy gut flora can help to prevent inflammation and possibly colon cancer. Gluten-free diets have become popular in the U. However, there is a distinct lack of evidence that gluten-free diets have a measurable effect on people who do not need to avoid gluten for medical reasons.
Gluten-free diets are perceived to promote wellness, weight loss and improved athletic performance. However, the results of studies on the effects of gluten on performance suggests there was no difference between a gluten-free diet and a diet that allowed gluten. Whether you have issues with gluten or just want to find out if you do, adopting a gluten-free diet can help you avoid foods that trigger symptoms and determine if you feel better when you don't eat wheat.
Maximize the benefits of this diet by eating plenty of gluten-free, whole grains such as rice, quinoa, millet and corn. Build into your diet naturally gluten-free foods such as legumes, fruits, vegetables, eggs, nuts and meats, rather than prepared gluten-free foods.
And embrace it they have. And up to a third of Americans are cutting back on it in the hope that it will improve their health or prevent disease. To call something a myth, it's important to define the term. My non-scientific definition of a health myth requires most of the following:. From this definition, the notion that a gluten-free diet will improve health is a certifiable health myth for most people.
There is at least some truth to the idea that gluten can be harmful. As mentioned, people with celiac disease avoid sickness and maintain much better health if they follow a gluten-free diet. For them, a gluten-free diet is nothing short of essential. And then there are people described as "gluten-sensitive. One cause is wheat allergy, a disorder that can be diagnosed by skin testing. But for many, the diagnosis remains uncertain. Some have begun calling this "non-celiac gluten hypersensitivity," a poorly defined condition about which we have much to learn.
Avoiding gluten makes sense for people with celiac disease, wheat allergy or those who feel unwell when they consume gluten. There is no compelling evidence that a gluten-free diet will improve health or prevent disease if you don't have celiac disease and can eat gluten without trouble.
Of course, future research could change this. We may someday learn that at least some people without celiac disease or symptoms of intestinal disease are better off avoiding gluten. Actually, just about any health intervention comes with some risk.
Eliminating gluten is no exception. Before you buy into the gluten-free life, buyer beware! It may not help, may cause trouble, and it'll likely cost you more.
While many people in the Consumer Reports survey thought gluten-free diets were more nutritious and contained more minerals and vitamins than conventional foods, the opposite is often true.
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