called gluten , which is found naturally in many whole grains, causing a range of symptoms ranging from bloating to intestinal damage . Up to 6% of people have a related condition that upsets the stomach, but is less threatening, called non-cellular gluten sensitivity. With so few people really need this diet, why did sales of gluten-free products exceed $ 12 billion according to market research?
The new fashion - which has driven these sales upward - is the use of a gluten- free diet for weight loss , partly fueled by personal testimonials, not only rapid weight loss, but increased energy, improved digestion, and even glowing skin. Consumer research reveals that people perceive gluten-free products to be healthier than their gluten-containing counterparts, and almost a third of consumers now avoid or reduce gluten intake.
How does it work
A gluten-free diet prohibits all foods that contain or contain gluten-free supplements. Gluten is widely present in foods found as a main ingredient (in wheat, rye, barley, triticale, oats), in sauces (soy sauce, malt vinegar, flour) and as additives or fillers (maltodextrin).
When you start for the first time gluten-free, perhaps the most noticeable change should stop eating your favorite foods such as bread, pasta, cereals and processed snacks. Because some of these products, which are usually highly processed, may be low in nutrients and high in calories , one may feel better and lose some weight shortly after being removed from the diet. Although there are many gluten-free antioxidants to take their place, a gluten-free diet usually causes the re-emergence of healthy gluten-free foods such as fruits, vegetables and grains such as brown rice, quinoa and millet. Including these low-fiber, high-fiber foods can also help promote weight loss and well-being.
Research so far
Although research has investigated the effects of a gluten-free diet on gastrointestinal disorders, autism and fibromyalgia, there is no one that examines the effects of diet on weight loss alone or for general health benefits. Due to the lack of experimental studies on weight loss, some researchers have looked at the long-term effects of people with celiac disease on gluten-free diets or are generally healthy and consuming a diet low in wheat and other gluten-containing seeds. They have found that gluten-free diets: 1) can promote certain nutrient deficiencies, 2) increase the risk of certain chronic diseases, and 3) cause weight gain.
- The intake of people with celiac disease on a strict gluten-free diet has been found to be inadequate in fiber, iron and calcium. [2] Other research has found that gluten-free cereal products are low not only in these nutrients but also in B vitamins such as thiamine, riboflavin, niacin and folic acid.
- A study of more than 100,000 participants without celiac disease found that those who reduced their gluten intake were more likely to limit their intake of whole grains and had an increased risk of heart disease compared to those who had a higher gluten intake. [3] Many studies have found that people with a higher intake of whole grains including whole wheat (2-3 servings per day) compared with groups consuming small amounts (less than 2 servings per day) had a significantly lower risk of heart disease and stroke. type 2 episode diabetes and deaths from all causes. [4-7]
- Gluten can act as a prebiotic, feeding the "good" bacteria in our body. [8-10] Contains a prebiotic carbohydrate called arabinoxylan oligosaccharide which has been shown to stimulate the activity of bifidobacteria in the colon , bacteria normally found in a healthy human gut. A change in the amount or activity of these bacteria has been linked to gastrointestinal diseases including inflammatory bowel disease, colon cancer and irritable bowel syndrome.
- Research is conflicting, but some studies have shown weight gain or increased BMI in people with celiac disease after starting a gluten-free diet. [10-13] This may be due in part to improved nutrient absorption, reduced stomach discomfort, and increased appetite after the start of the diet. However, another suspicious reason is the increased intake of gluten-free processed foods that contain high amounts of calories, fat and sugar.
Possible benefits of this diet
For many people, the benefits and advantages of a gluten-free diet lead to better health. Although people with allergies or celiac disease have huge benefits following a gluten free diet.
Here are the most important benefits of eating gluten-free foods:
1. Neurological
The only way to improve focus and clear thinking is to eliminate gluten from food. According to reports by various researchers, people who eat too much gluten-free products suffer from headaches, foggy thinking and depression.
These types of effects on the brain contributed to an inflammatory molecule called a cytokine that is released when a sensitive person eats gluten-based foods.
2. Digestion
If you suffer from digestive problems, you should definitely choose gluten free foods. People who suffer from celiac disease, by eating gluten, cause irritation and pain in the intestinal tract.
Doctors suggest that eliminating this element of protein from food reduces diarrhea, stomach upset, bloating, abdominal cramps and constipation.
3. Energy level
If you are a little sensitive to gluten, it is natural that you may not be able to digest the minerals and vitamins contained in the food. A small level of malnutrition can lead to a drop in your energy levels and you may feel tired.
Many people with a gluten allergy have reported feeling totally tired or weak. Therefore, it is suggested that instead of taking a cup of coffee, you should try to eliminate gluten from food to improve the body's energy level.
Possible traps
Gluten-free foods create the belief that a food product is healthy even when it may not offer specific health benefits to most people. Research has shown that if an aspect of a food is advertised as healthy or people think it is healthy (in this case, the term "gluten free"), there is a tendency to consume more of it. This can promote weight gain. Also, over-reliance on processed gluten-free products can lead to reduced intake of certain nutrients such as fiber and B vitamins that protect against chronic diseases.
How to make your favorite gluten-free recipes?
The most essential step for gluten-free cooking is to look for a gluten-free flour mixture that you can use as a substitute to make cooking more delicious. But this is not an easy task and here is why:
Gluten is like glue to beat, it just holds everything together. So cooking without it can be really difficult.
Converting your favorite recipes to gluten-free versions is not just about exchanging flour for gluten-free flour. You must also replace gluten with other ingredients to maintain the adhesive of the mixture.
When converting a gluten-free recipe, you need to replace the sticky one too, not just for the bulk.
Here you will come across the most popular gluten-free substitutes for plain flour, which are blends that will act just like. My favorite is the first
1. Almond flour
Cinnamon and ginger cookies are one of my favorite Christmas foods that I love to eat. But for baking, my mother usually uses flour, but I can now replace it with almond flour (which is gluten free). Almond flour acts as if it contains gluten and sticks the composition together. Hazelnut flour is also a great substitute for regular flour.
2. Gluten-free flour
Another great all-purpose flour substitute is the gluten-free flour available on the market. However, when replacing it in a 1: 1 ratio, you should also add 1/4 teaspoon of xanthan gum per 1 cup of gluten-free flour.
Allow the batter to rest for about 15 minutes before baking, to allow the xanthan gum and starches to fully hydrate for a more gluten-like effect.
Also, work with gluten-free flour, eggs, milk and butter at room temperature. Leave your ingredients in the room at least 2 hours before baking.
This will make the mixture thicker, more sticky and will keep the baking products from feeling dry and sandy in your mouth.
Remember: Gluten-free flours are ideal for gluten-free recipes, but they are not a direct substitute for flour in regular recipes.
3. Increase fat for sticky
You can also turn your grandmother's recipe into gluten free by increasing the amount of butter or margarine in the recipe by 1-2 tablespoons. Of course, this applies to recipes that contain gluten-free flour.
4. Sauces and soups
For making different types of sauces and soups you can use rice starch, potato starch or maize starch as a thickener instead of flour.
5. Pasta
People like me avoid eating pasta to maintain a gluten-free diet. Fortunately, we now have different types of gluten-free pasta on the market that are really tasty and easy to make. It will take a few more minutes to cook. Other than that, everything is the same.
6. Cakes
To turn the cakes, use the gluten-free flour method (from point 2) and add an extra egg. This will give the right structure and provide adequate hydration.
Conclusion
Although a gluten-free diet is the main treatment for celiac disease and can help relieve symptoms in various gluten-sensitive conditions, there is currently no evidence that a gluten-free diet is effective for weight loss or for general health benefits. For people who do not have celiac disease or gluten sensitivity, there is no reason to limit gluten intake. A healthy diet usually includes higher amounts of whole grains and lower amounts of processed grains and added sugar.
Of course, reducing pasta and white bread will help some people lose weight, but we should not focus and limit gluten alone, but in a more complete diet and exercise system, consult your nutritionist and the treating physician. if you have any other condition ... See interesting articles in our Blog:
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