By Christine Haas
Gluten-free is the latest food trend to be associated with a healthy lifestyle, but before you choose to replace all of the foods in your pantry here are some facts that may be worth considering.
Gluten is a protein found in wheat, rye and barley. Originally, gluten-free foods were designed to help two groups of people; individuals specifically diagnosed with celiac disease and others who experience gluten intolerance.
Celiac disease is an immune reaction that causes damage to the lining of the small intestine when foods with gluten are consumed resulting in severe gastrointestinal problems and nutritional deficiencies. This group should avoid gluten entirely. Individuals who suffer from a gluten intolerance may experience similar GI symptoms but are usually able to tolerate small amounts of gluten on a case by case basis because the small intestine is not attacked or destroyed.
Gluten has also received a bad reputation lately because gluten is naturally found in foods with added fats and sugars such as cereals, baked goods and desserts. Of course omitting these foods can help everyone decrease their fat and added sugar intake.
Fruits, vegetables, dairy foods, nuts and oils do not naturally contain gluten, but if reducing the amounts of fat and sugar in the diet is the goal, it is certainly not necessary to omit nutrient-packed whole grains such as whole-grain bread and whole-wheat pasta.
It is also not necessary to replace these healthy whole grain foods with the “trendy” high-calorie gluten-free snacks, pastries and breads, which contain very little nutrient value and are full of added fats and sugars. As a matter of fact these “gluten-free” products can do more harm than good as they will add calories to your overall diet, which will result in weight gain if caloric intake exceeds expenditure.
Moving forward if you do have celiac disease or gluten intolerance, choose whole foods over the processed gluten-free baked foods and it is best to meet with a local registered dietitian or licensed nutritionist to make sure you are getting 100 percent of your vitamins and minerals.
If you do not have celiac disease or gluten intolerance, continue to chose healthy whole foods without added sugars from all of the food groups and remember whole grains are essential for a balanced diet.
Christine Haas, M.S., L.D.N., C.N.S., C.P.T., is the president and director of NuWeights Nutrition and Personal Training, a nutrition and fitness business established in 2005 with six office locations in the D.C. Metro area. Haas is also a licensed nutritionist in Maryland and D.C., certified through the American College of Nutrition, and is a personal trainer certified through the National Academy of Sports Medicine. Haas is a member of the American Dietetic Association and holds a number of fitness and nutrition certifications, including The Certificate of Training in Adult Weight Management from the American Dietetic Association. She has also received a Masters of Science Degree in Health and Fitness Management from The American University in D.C. and a Masters Degree in Nutrition Education from The University of Vermont.
