With these food incidents, this popular diet may not be as beneficial as you think.
Many people need to follow agluten-free diet For serious health reasons, such as those diagnosed withceliac disease (A self-immune disease). But some go without gluten as to the search for weight or to test if they have aGluten Intolerance or Sensitivity. In fact, the number of peoplewithout celiac disease that tried a gluten-free diet is increased by44 to 72% Between 2009 and 2014.
Gluten is a natural protein present in wheat, barley, speller and rye. Not allFoods rich in carbohydrates contain gluten, for example, rice and potatoes are naturally gluten free. Gluten-free diet is quite simple: Avoid food containing gluten, which are now widely marked with a gluten-free diet label.
Whether you plan to go gluten free or already follow the restrictive plan, you must be aware of these major mistakes that you can do on the diet.
1
You become too strict with your diet
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A study published in theJournal of the Academy of Nutrition and Dietetics revealed that young adults who valued free gluten-free regimes showed a strong interest in overall health and nutrition - but they were also more likely to be concerned about weight and adopt unhealthy weight control behaviors such as Whether smoking, relying on diet pills and purge.
The2018 study Measured the value according to which 25 to 36 years, place on gluten-free foods, weight objectives, weight control behavior, food production, food behaviors, physical activity and other criteria. The researchers pointed out that people often perceive that gluten-free existence is a healthy choice, but the diet may not necessarily benefit from overall health.
"I think we're getting part of the message when you label something as simple as (gluten-free)," she says. "Avoid or Reducing Gluten can be a good idea of many people, even people who do not have celiac disease. But it's equally important, if not bigger, to eat good kinds of food because it is to avoid certain foods. " It means you should not forget to add morehealthy carbohydrates andWhole grains with low glucidity To your diet as much as you should awaken wheat products.
3
You just think because a food is gluten free, it means that it is healthy
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It's not because some snacks treated are "gluten free" does not mean they are good for you. A gluten reduction is really healthy and helps people lose weight depends on the types of gluten-free foods they ate. When people go without gluten, they should be cautious not to eat too much transformed and packaged gluten-free products instead of gluten-free natural foods, forout says.
For example, fruity pebbles are gluten free, but does it mean that the cereal is good for you? Unfortunately, many people who follow a gluten-free diet have not received the memo. A 2013 study byMintel I revealed that 65% of people think that gluten-free foods are healthier than others and 27% stated that food would help them lose weight. So know that simply because a food has this seal "GF", it does not mean that you should do too much.
4
You maissize your weight loss to avoid gluten
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Some who are trying a gluten-free diet can discover that they have gluten intolerance or sensitivity, but others trying to do not have gluten problems at all. And if you do not have problems with gluten, but you still lose weight on the diet, you risk thinking that there is a link between the two.
"Everyone will not lose weight simply by eliminating gluten," says Forouttan. It explains that the weight loss link can be attributed to inflammation in the digestive tract that gluten causes some people. So when some people cut gluten, it reduces thatinflammation (which can cause water retention) and leads to weight loss.
All regimes, including those that restrict gluten, must be individualized. In addition to celiac disease, there is a broad spectrum of gluten sensitivity and for anyone on a gluten-free diet ", you really have to dig to see what they choose [to eat]." There may be other factors in your gluten-free diet that helps you lose weight rather than avoid gluten. See a registered dietitian can help elucidate these beneficial changes.
In some cases, gluten reduction means inadvertent reduction in the consumption of healthy sleeping whole grains, which offer cardiovascular benefits, according to a study published inBmj. Reduced consumption ofwhole grains Could increase the risk of cardiovascular disease and research researchers stated that gluten-free regimes for people without celiac disease are not recommended.
Go without gluten is not necessarily harmful, as long as the diets focus on many vegetables, fruits, high quality protein, healthy greases and slow carbohydrates of legumes and starchy vegetables, and do not include too many processed foods . , Findan reminds us. She recommends to talk to a dietitian or nutritionist to help them find a healthy diet.
"You can get started in a Tizzy trying to avoid all the things you are trying to avoid," she says. (Like these15 surprising foods that you did not know how to get gluten in them.) "But focusing on avoidance is less pleasant than focusing on what to eat more, and if you are not one of those people who must avoid gluten 100% of the time, it is useful to give some clarity around that. "
