The Egyptian footballer, Mohamed Salah, confirmed in more than one television interview that he follows a gluten-free diet, and although the talk about the harms of gluten is not recent, it sparked the curiosity of many to know more about it.
A large number of celebrities and professional athletes are touting the benefits of a gluten-free diet.
But in the end it is worth checking the information on the benefits and harms of gluten, and what foods include it?
How can you develop a healthy eating plan?
What is gluten?
We may hear a lot about gluten and think that it is an invisible compound, but the experiment shown in the following video shows the shape and texture of gluten, which is the rubbery texture that we get in dough. The end is a rubbery balloon, this is in short the form of gluten that improves the texture of the food.
Internal medicine and obesity specialist Sylvie Rajagopal explains the risks and benefits of cutting down on gluten.
What is a gluten-free diet?
This diet excludes any foods that contain gluten, a protein found in wheat and many other grains.
Which means eating only whole foods that don't contain gluten, such as fruits, vegetables, meat and eggs, as well as processed gluten-free foods like gluten-free bread or pasta.
"Gluten is a protein found naturally in some foods, but it can also be added to foods during processing for texture," Rajagopal explains.
Gluten can be used as a binding agent and flavor, so you can sometimes find it in foods you least expect.
In addition to foods like pizza, pasta, cereal, and baked goods, gluten can be found in everything from soy sauce to ice cream, some medications, beauty products, and nutritional supplements.
Some people think that staying away from gluten means not eating any carbs, but that's not accurate.
Not many carbohydrates contain gluten, such as rice, potatoes, and beans.
Is a gluten-free diet suitable for everyone?
People with celiac disease
A gluten-free diet is essential for people with celiac disease, an autoimmune reaction to gluten that causes the body to attack the small intestine, causing abdominal pain, nausea, bloating or diarrhea.
People with digestive issues cannot tolerate gluten in any form and need to follow a gluten-free diet for the rest of their lives.
People with wheat allergy
Wheat allergy, like other food allergies, is caused by the immune system believing that gluten or some other protein in wheat is disease-causing, such as viruses or bacteria.
The immune system then produces an antibody to the protein, triggering an immune system response that can lead to congestion, breathing difficulties and other symptoms, according to the Mayo Clinic.
People with gluten sensitivity
Another condition that may cause someone to cut gluten from their diet is gluten sensitivity, sometimes called non-celiac gluten sensitivity.
"We don't have a clear definition of gluten intolerance or a clear way to explain it," Rajagopal says. "We know that some people eat something that contains gluten and then don't feel well."
Which means that not all digestive disorders necessarily indicate gluten sensitivity, so you should consult your doctor first to know your health condition accurately.
But if you're constantly feeling gastrointestinal irritation or upset stomachs, the first step may be to eliminate wheat products from your meals. .
Do gluten-free diets lose weight?
People who follow a gluten-free diet often lose weight, but this is usually because they also eliminate a lot of processed foods and refined carbohydrates that contain gluten.
If you stop eating gluten to lose weight, it's important to monitor your serving sizes of alternative foods, get regular exercise, and eat plenty of whole foods such as fruits, vegetables, and lean proteins.
Are there risks to trying a gluten-free diet if you don't have celiac disease?
If you eliminate all gluten from your diet, there is a risk that you will lose the benefits of nutritious whole grains.
Including enough whole grains in your diet is especially important if you are at risk for heart disease or diabetes.
Whole grains can lower cholesterol levels and help regulate blood sugar.
In addition, some foods that contain gluten are sources of important vitamins and minerals, such as B vitamins, iron and magnesium.
Keep in mind that some gluten-free, processed foods contain high amounts of unhealthy ingredients like sodium, sugar, and fat.
Eating these foods can lead to weight gain, blood sugar fluctuations, high blood pressure, and other problems.
So, a gluten-free label does not necessarily make a food healthy.
So if you don't have celiac or GI irritation, doctors recommend eliminating highly processed foods from your diet before removing gluten.
More fruits and vegetables, whole grain bread or pasta, and lean protein can be added, as many feel better just by eating moderately healthy food, not just by removing gluten.
How do I start a gluten-free diet?
Foods labeled gluten-free, according to FDA rules, must contain less than 20 parts per million of gluten.
Read ingredient labels carefully to check for any traces of wheat.
Some artificial colors and spices also contain gluten.
Fresh foods allowed:
Many foods that are naturally gluten-free can be part of a healthy diet:
fruits and vegetables
Beans, seeds, legumes and nuts in their natural, unprocessed forms
egg
Lean and unprocessed meat, fish and poultry
Most dairy products are low in fat
Whole grains or starches
Gluten-free flour alternatives include:
black wheat
Gluten Free Corn Flour
linen
Rice flour, soybeans, corn, potatoes and beans
quinoa
Rice, including wild rice
Avoid all foods and drinks that contain wheat, barley and, in some cases, oats (pixels)
All of the following flours contain gluten:
farina, a ground wheat commonly used in "breakfast cereal".
Graham flour, whole wheat flour (used in biscuits).
Self-raising flour, also called phosphate flour (used in confectionery).
Semolina, part of the ground wheat used in pasta and couscous.
Grains are not allowed
Avoid all foods and drinks that contain the following: wheat, barley, oats in some cases.