I receive so many questions in regards to the truth about gluten. Why are we so uneducated when it comes to the knowledge regarding gluten, what is gluten, what foods contain it, is it bad, how much of it can I eat and what does it do to the internals of our body and our overall well-being.
Today I thought I would take the time to go over gluten its properties how it affects our body and if it is really that bad for us. Almost all of the packaging we see today says gluten free everybody is jumping on the band wagon but no one seems to have a solid foundation of how much we intake how much we are supposed to ingest also why it is not recommended.
Gluten is a substance present in cereal grains and many other substances, especially wheat, that is responsible for the elastic texture of dough. A mixture of two proteins, late 16th century (originally denoting protein from animal tissue): via French from Latin, literally glue.
It causes many illnesses including:
Gluten is also a big factor in the weight loss game it seems the more you intake the more weight you gain, gluten proteins disrupt endocrine and exocrine processes within the body, as well as directly modulating nuclear gene expression to alter metabolism in the direction of weight gain.
How much gluten can we eat:
I guess the short answer for this question would be the less the better the amount of starchy gluten that we eat has a direct impact of how we feel in our day to day activities. There is also an argument that say we do need a little bit of gluten if we are not intolerant of it or have a disease. Geng Zong, Ph.D., a research fellow in the Department of Nutrition at Harvard University’s T.H. Chan School of Public Health in Boston, Massachusetts. “Gluten-free foods often have less dietary fiber and other micronutrients, making them less nutritious and they also tend to cost more. People without Celiac disease may reconsider limiting their gluten intake for chronic disease prevention, especially for diabetes.”Micronutrients are dietary components such as vitamins and minerals.
Who wants to be worried about gluten intake and all the ramification people just want to eat all those good tasting foods without the consequence. There has to be some sort of balance in order to keep our bodies working in peak physical condition unless you are gluten intolerant.
Luckily there are some alternatives that you can make that will let your enjoy the fresh baked goodies that we all love and take comfort in while keeping a balance seeing as there is no evidence to suggest that eliminating gluten will benefit you although everyone is different and will react in a different fashion to dietary changes.
What should we eat:
To keep a micronutrient balance full of gluten and non gluten products we should limit but not always eliminate gluten depending on your body type and tolerance/diseases to gluten.
Here are some examples below as to how we can regulate the diet:
To introduce a healthy gluten-free diet, you are eliminating fried foods, many sugary desserts, processed foods that are full of gluten, chemicals, unhealthy oils, carbohydrates, artificial flavors. These foods are high in calories and low in nutritional content. Instead ensure you get fresh foods such as vegetables, fruits, fish, nuts, seeds and other lean meats.
Just remember not all gluten free products are good for you. Some gluten free processed foods are high in carbohydrates, sugar and fat. Just be aware that most gluten free products contain either corn starch, rice starch, tapioca or potato flours or starch and these ingredients increase blood sugars and can lean to weight gain.
You don’t have to replace all Gluten based foods with non-gluten:
This is usually the number one weight gain problem with gluten free diets. Some will replace all their processed foods full of gluten with ones that are gluten free but still processed. These foods tend to be high in carbohydrates, calories, sugar, oils and turn into fat.
Feel free to indulge every once and a while if you are able to do so, the main summary of this article is that if you eliminate the majority of the gluten from your diet you will tend to feel better and lose weight. Do not over obsess about every single thing we put in our mouth but to have an overall awareness. Do not ever find yourself getting stressed or hungry to avoid gluten, eat what you can when you do not have those particular diet options. Enjoy new foods enjoy friends family and company and you will shortly see your body transform.
Here are some resources below that can help your journey: