Some health gurus and fitness freaks are increasingly on the anti-gluten warpath. Usually gluten free foods were found in health food stores if they were stocked at all. But these days our supermarkets contain food products that carry a ‘gluten- free’ label. But is gluten really all that bad for us? What happens if we eliminate gluten from our diets? What is celiac disease and how does going gluten free help with this condition?

To understand the gluten scare, we need to take a step back and focus on celiac disease. This is an auto- immune condition triggered by the protein in wheat called gluten, which, when not digested well [as is the case in those with celiac disease], damages the intestinal lining leading to a leaky gut. As a treatment for this health condition, medical practitioners have advised those with this disease to avoid products that contain gluten. This is important since not doing so could result in improper absorption of nutrients leading to deficiencies, osteoporosis, nerve damage and even infertility (5). Gluten sensitivity on the other hand causes symptoms like diarrhoea, bloating, bone loss, fatigue etc., but does not affect the intestinal lining of the stomach.

Back to the Basics:

After the great fat debate, in which we were told to lower our fat intake and how bad fats were for us, we moved on to another food group. This time carbs were demonized, it seems like when this happened, gluten also got vilified. The last few decades have seen the rise of various diets- South Beach, Atkins, GM Diet, Ketogenic Diet etc. The media has catapulted these eating styles as being healthy and promising quick weight loss, it didn’t help that celebrities also were quick to endorse them.

Gluten free diets and foods are becoming even more common, even though celiac disease isn’t! Somehow, we feel that cutting something out of our diets or depriving ourselves of a food or food group will do us a whole world of good. We need to remember that balanced nutrition is the key.

The upside for the millions of people who commit to these diets despite the lack of medical need, however, is decidedly more questionable, according to David A. Johnson, MD, professor of medicine and chief of gastroenterology at Eastern Virginia Medical School in Norfolk, Virginia.

"This represents a tremendous misunderstanding by patients, but also by care providers," he said. "Anything can potentially harm if it's not needed and misdirected. (2)

The Fight to Restore Grains

Nutritionists and Doctors who believe in healthy and balanced eating are trying their best to make the public aware of the dangers of going gluten free. It is important that we know from the experts the health benefits of grains and why removing food groups can backfire on our health.

1. Grains are the primary source of energy

We need whole grains and cereals to provide us with the energy we need. If this does not happen, we will be breaking down healthy muscle for energy. Grains are essential for their ‘protein sparing’ action. A lack of which leads to muscle breakdown and a lowered metabolism (since muscle at rest burns more calories than fat). This could lead to muscle wasting, tiredness, lethargy and irritability since the body lacks energy (1)

2. Good source of fiber

Whole grains that have undergone minimal processing come with their fiber content intact. It is important since fiber has a host of health benefits, ranging from weight loss, diabetes management to lowering cholesterol and good digestive health. Grains contain both soluble and insoluble fiber that provide these health benefits. Oats for example contains beta- glucans which is known to reduce the risk of cardio vascular incidents (1, 7, 8)

3. Source of B vitamins

Grains contain niacin, thiamine and folate which are important nutrients. Being water soluble, these are not stored in the body and they need to be a regular part of the diet. They also contain zinc, iron and magnesium which are key nutrients for the body to be healthy and function well. These nutrients help absorb nutrients from food, folate prevents neural tube defects in-utero like spina bifida. (1)

4. The binder

Gluten as its name suggests is the protein that has a glue like, binding effect. This is what holds grain-based products together when they are cooked. Gluten free products most often will have an increase in fat or emulsifiers or some extra additives to achieve this effect. So, if you are eliminating gluten to lose weight or stay healthy, you may have to re-think this one (6).

5. Choose healthy

We are not meant to have a paranoid relationship with whole foods. This can make healthy eating stressful, we may also tend to avoid social situations if the food does not ‘fit’ into our eating pattern. The gut- brain connection is so vital, that being afraid of foods can create a very disordered relationship with good health.

With these factors being clearly explained, it is important that you don’t avoid grains, if you don’t need to!

References

9 Legitimate Health Benefits of Eating Whole Grains. (2018). Retrieved from https://www.healthline.com/nutrition/9-benefits-of-whole-grains#section3

Five Reasons to Avoid Going Gluten-Free. (2018). Retrieved from https://www.medscape.com/viewarticle/892520

If you don't have coeliac disease, avoiding gluten isn't healthy. (2018). Retrieved from http://theconversation.com/if-you-dont-have-coeliac-disease-avoiding-gluten-isnt-healthy-88300

Science, L. (2018). The Dangers of Going Gluten-Free (Op-Ed). Retrieved from https://www.livescience.com/51826-gluten-free-diets-can-be-unhealthy.html

Strawbridge, H. (2018). Going gluten-free just because? Here's what you need to know - Harvard Health Blog. Retrieved from https://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916

The Dangers of Going Gluten-Free When You Don't Actually Need To. (2018). Retrieved from https://greatist.com/live/dangers-of-going-gluten-free

Shewry, P. R., & Hey, S. J. (2015). The contribution of wheat to human diet and health. Food and energy security, 4(3), 178-202.

Jonnalagadda, S. S., Harnack, L., Liu, R. H., McKeown, N., Seal, C., Liu, S., & Fahey, G. C. (2011). Putting the whole grain puzzle together: health benefits associated with whole grains--summary of American Society for Nutrition 2010 Satellite Symposium. The Journal of nutrition, 141(5), 1011S-22S.