To Gluten or Not to Gluten

Good Morning and Happy Friday!

Today, I’d like to tackle the highly debated topic of gluten. I find this topic to be particularly fascinating because I have watched gluten go from a seemingly unknown nutrient into the most feared nutrient in the Western world. My role as a dietitian is to research and present to you the facts and allow you to make an informed, educated decision of your own. So, here goes:

What exactly is gluten? Thanks for asking. Gluten is simply a naturally occurring mixture of proteins generally found in grains (not all grains have gluten, though). It gives them that fluffiness when they bake and maintains the overall structure. Gluten can also be found in products that may use fermented wheat or flour as a thickener such as soy sauce, soup, and salad dressing.

Myth: Gluten is bad for everyone

Fact: A gluten-free diet is usually recommended to people with Celiac Disease because gluten causes their immune systems to attack themselves, which subsequently destroys the lining of their intestines (to put it simply). An estimated 1% of Americans have Celiac Disease, but according to the Mayo Clinic, 80% of people on gluten free diets do not have a Celiac disease diagnosis. There are others who may experience negative side effects due to gluten, including those with Irritable Bowel Syndrome (IBS) and the lesser understood non-celiac gluten sensitivity. For everyone else, gluten is perfectly healthy and safe to consume.

Myth: Gluten-free products are healthier

Fact: Because gluten plays a vital role in the taste and structure of products, manufacturers must find a replacement to maintain the integrity of the product (if it doesn’t taste good, you won’t buy it right?). Can you take a guess at what they are using instead? You guessed it: added saturated fat and sugar. Gluten-free products are often higher in calories, fat and sugar than their gluten counterparts. When you think you are eating healthier, you may actually be putting yourself at a higher risk for cardiovascular disease in the future.

Here’s my takeaway: If you have actually experienced reduced symptoms by going on a gluten-free diet, by all means, please continue. There are many whole, natural foods free of gluten so try to limit the amount of packaged food you consume. If you have chosen to go gluten free for other reasons, please check food labels before purchasing because you may be doing more harm than good. If you eat gluten and you have no symptoms, continue to eat gluten with the reassurance that gluten is not bad for you.