Well there has been a lot of buzz this past year on gluten free diets so Zach and I have decided to give it a try. We are trying it 1. Because everyone is talking about it and its many health benefits and we want to see how it will affect our bodies and health and 2. Because we are going in to a low-carb (100-150 gr/day for me and 200-250gr/day for Zach) and this will make it slightly easier to try gluten free as we won't be eating pastas, bread, baked goods, etc. for the next 6 weeks. But what I didn't know until I read the article below is that wheat is in just about every processed food we eat, even ketchup (God help me I have no idea how I'm going to go 6 weeks without ketchup...).
So over the next 6 weeks I'm going to be posting all about my gluten free journey and all of the delicious gluten free recipes I can find starting with the walnut crusted salmon from yesterday's post.
The following article is from Trevor & Terra of Olympic Nutrition & Exercise that they posted on Terra's blog a few weeks ago and I wanted to share it with you so you will know what this gluten free phenomenon is all about.
The Gluten Free Diet
Many of you having been wondering about the gluten free diet trend. We see items listed on menus for gluten free options, friends who swear by a gluten free diet, you hear about sensitivities to gluten or celiac disease… the list goes on. This trend has people wondering what it is about and if they should also be jumping on the gluten free bandwagon. After discovering that I am sensitive to gluten, I have become more aware of the prevalence within our foods and the effects it has on our body. I have compiled a list on information to help clear up any questions you may have about gluten.
What is gluten?
Gluten is a protein composite that is found in wheat and similar grain species like rye and barley. Most processed products have gluten in them. It gives baked goods that amazing chewy texture that we know and love. Pasta is made from wheat, pizza dough, cookies, bread, bagels, doughnuts, pastries, and alcohol such as whiskey and beer. Gluten is often used as a stabilizing agent in unexpected foods. Some of these items include hot dogs, sausages, soy sauce, pasta sauces, mayonnaise, ice cream, ketchup, gravies and soup. Remember, just because a food label says wheat free that does not mean it’s gluten-free. Spelt is another form of wheat which contains gluten.
Gluten sensitivities
Gluten sensitivity or gluten intolerance can be described as various disorders such as celiac disease and wheat allergy in which gluten has an adverse effect on the body. Idiopathic gluten sensitivity can be described as a non-allergic and non-autoimmune condition in which the consumption of gluten can lead to symptoms similar to those observed in celiac disease or wheat allergy. Celiac disease is an autoimmune disorder of the small intestines that is caused by the consumption of gluten protein that is found in wheat.
Symptoms of gluten sensitivity are similar in all gluten sensitivities. Symptoms may include gas, abdominal discomfort, bloating, heartburn and diarrhea. Other adverse symptoms include tiredness, headaches, muscular disturbances, bone and joint pain. It may also affect those with attention deficit disorder.
Do you suspect you may have sensitivity to gluten?
If you think you may have gluten sensitivity, speak to your health care provider. Your doctor will refer you for blood work to see if you may be celiac. It is important that you continue to eat gluten to complete the tests necessary to rule out celiac disease. If the tests come back negative then it is quite possible that you are gluten intolerant. The best way to tell if you are intolerant to gluten is to completely eliminate it from the diet for at least 6 weeks and see if there are any changes to your symptoms and how you feel. Chances are you will notices a difference even in a few days of starting the diet changes.
Should everyone be on a gluten free diet?
Not necessarily. Those who have sensitivities should be on gluten free diets. Research to date has not shown enough support for healthy individuals to follow a gluten free diet, most of this needs further evidence. Just as the debate on how much protein active individuals require or can absorb and utilize at one time, there are both sides to the argument for consuming gluten. There are increasing numbers of our population being diagnosed with celiac disease and gluten intolerances. Gluten sensitivities may not be a direct link to our food production, rather we continue to be more aware of and have better tools in identifying those experiencing issues. Best course of action for the general population is to know where your food is coming from and reduce the amount of gluten in your diet, as it is being used more and more in staple food products. If you choose to follow a gluten free diet as a healthy individual it will not affect your health in a negative way as nutrients found in gluten containing grains are available in other similar foods.
Gluten free diet for weight loss
There has been lots of talk regarding gluten free diets being essential to weight loss. Some people out there are telling the world that everyone needs to be on a gluten free diet. I wouldn’t recommend that anyone cut out foods that have been consumed for 100’s of years, it all has to do with the way it has been manipulated and added to more foods today. We are consuming more wheat products and gluten than ever before and neglecting fruits and vegetables.
The new issue of the Journal of the Academy of Nutrition and Dietetics (2012) reveals that healthy adults will not benefit from following a gluten-free diet as a means for effective weight loss. Glenn Gaesser, PhD, professor and researcher from Arizona State University explains in “Gluten-Free Diet: Imprudent Dietary Advice for the General Population?” that there are many misconceptions around gluten-free diets. Gluten itself may provide some health benefits the article illustrates, and that healthy individuals looking to avoid gluten all together for weight loss purposes has little scientific support behind it.
Cutting out gluten in our diets usually means that we opt for more fruits and vegetables and less grain products as now you are removing breads, pasta, and many other foods that may have made up a large portion of daily calories. Reducing the amount of these baked goods will allow us to consume other nutrient dense foods which can aid in weight loss. Symptoms of bloating with water retention; gas etc. with consuming gluten can be attributed more to the portions we eat and frequency rather than the gluten itself. Experiment with what works for you, every individual responds differently.
Stay Healthy!
Andrea :)
What is gluten?
Gluten is a protein composite that is found in wheat and similar grain species like rye and barley. Most processed products have gluten in them. It gives baked goods that amazing chewy texture that we know and love. Pasta is made from wheat, pizza dough, cookies, bread, bagels, doughnuts, pastries, and alcohol such as whiskey and beer. Gluten is often used as a stabilizing agent in unexpected foods. Some of these items include hot dogs, sausages, soy sauce, pasta sauces, mayonnaise, ice cream, ketchup, gravies and soup. Remember, just because a food label says wheat free that does not mean it’s gluten-free. Spelt is another form of wheat which contains gluten.
Gluten sensitivities
Gluten sensitivity or gluten intolerance can be described as various disorders such as celiac disease and wheat allergy in which gluten has an adverse effect on the body. Idiopathic gluten sensitivity can be described as a non-allergic and non-autoimmune condition in which the consumption of gluten can lead to symptoms similar to those observed in celiac disease or wheat allergy. Celiac disease is an autoimmune disorder of the small intestines that is caused by the consumption of gluten protein that is found in wheat.
Symptoms of gluten sensitivity are similar in all gluten sensitivities. Symptoms may include gas, abdominal discomfort, bloating, heartburn and diarrhea. Other adverse symptoms include tiredness, headaches, muscular disturbances, bone and joint pain. It may also affect those with attention deficit disorder.
Do you suspect you may have sensitivity to gluten?
If you think you may have gluten sensitivity, speak to your health care provider. Your doctor will refer you for blood work to see if you may be celiac. It is important that you continue to eat gluten to complete the tests necessary to rule out celiac disease. If the tests come back negative then it is quite possible that you are gluten intolerant. The best way to tell if you are intolerant to gluten is to completely eliminate it from the diet for at least 6 weeks and see if there are any changes to your symptoms and how you feel. Chances are you will notices a difference even in a few days of starting the diet changes.
Should everyone be on a gluten free diet?
Not necessarily. Those who have sensitivities should be on gluten free diets. Research to date has not shown enough support for healthy individuals to follow a gluten free diet, most of this needs further evidence. Just as the debate on how much protein active individuals require or can absorb and utilize at one time, there are both sides to the argument for consuming gluten. There are increasing numbers of our population being diagnosed with celiac disease and gluten intolerances. Gluten sensitivities may not be a direct link to our food production, rather we continue to be more aware of and have better tools in identifying those experiencing issues. Best course of action for the general population is to know where your food is coming from and reduce the amount of gluten in your diet, as it is being used more and more in staple food products. If you choose to follow a gluten free diet as a healthy individual it will not affect your health in a negative way as nutrients found in gluten containing grains are available in other similar foods.
Gluten free diet for weight loss
There has been lots of talk regarding gluten free diets being essential to weight loss. Some people out there are telling the world that everyone needs to be on a gluten free diet. I wouldn’t recommend that anyone cut out foods that have been consumed for 100’s of years, it all has to do with the way it has been manipulated and added to more foods today. We are consuming more wheat products and gluten than ever before and neglecting fruits and vegetables.
The new issue of the Journal of the Academy of Nutrition and Dietetics (2012) reveals that healthy adults will not benefit from following a gluten-free diet as a means for effective weight loss. Glenn Gaesser, PhD, professor and researcher from Arizona State University explains in “Gluten-Free Diet: Imprudent Dietary Advice for the General Population?” that there are many misconceptions around gluten-free diets. Gluten itself may provide some health benefits the article illustrates, and that healthy individuals looking to avoid gluten all together for weight loss purposes has little scientific support behind it.
Cutting out gluten in our diets usually means that we opt for more fruits and vegetables and less grain products as now you are removing breads, pasta, and many other foods that may have made up a large portion of daily calories. Reducing the amount of these baked goods will allow us to consume other nutrient dense foods which can aid in weight loss. Symptoms of bloating with water retention; gas etc. with consuming gluten can be attributed more to the portions we eat and frequency rather than the gluten itself. Experiment with what works for you, every individual responds differently.
Stay Healthy!
Andrea :)
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