Get the Skinny on the Gluten-Free Trend
Gluten-free is world's biggest diet trend. But does it really work for weight loss? Here are the facts (and surprising benefits) you need to know.
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It used to be that a gluten-free diet was only recommended for those with celiac disease, an autoimmune disorder in which exposure to gluten--a protein found in wheat, barley, and rye--can cause damage to the lining of the small intestine. But according to the University of Chicago Celiac Disease Center, this is only about 1 percent of Americans, so why is "g-free" now a $6.1 billion industry? Because a whole lot of people are deciding to avoid gluten based on hunches and hype. We got some info to eat by.
Where is gluten found, anyway?
Most obviously, it's in bread, pancakes, pasta, and crackers. But gluten is also used to add flavor and texture to a weird array of other foods, from salad dressings and ketchups to turkey sausage and soup mixes. Some experts think that this gluten glut may have had a hand in quadrupling the prevalence of celiac disease over the last 50 years. "In the past, we may have had mac and cheese for dinner," says registered dietitian Ashley Koff, coauthor of the book Mom Energy. "But we weren't also getting gluten in our beverages and our dessert or in our lunch. It could just be too much."
Do g-free foods have fewer calories?
Quite the opposite. "I see people gaining weight when they switch to gluten-free," says Beverly Hills dietitian Rachel Beller, author of Eat to Lose, Eat to Win. "One client recently came in and had gained 16 pounds. Gluten is what makes things chewy and yummy, so manufacturers have to try to find other ways to make the food taste good, usually by adding fat." Compare: For 100 calories, you can have 50 regular pretzel sticks--or 35 gluten-free ones.
So is "g-free" just a silly trend?
Not entirely. "There's definitely a fad component," says Koff, "but we do have a huge number of people saying, anecdotally, 'I feel better when I live without it.'" Doctors have come to believe there is such a thing as "gluten sensitivity," which can cause the same symptoms that celiac disease does: headaches, bloating, and fatigue. It's just that a lot of people self-diagnose themselves as gluten-intolerant based on hype, without a doctor confirming that they have the condition. And unlike with celiac disease, there is no test to diagnose sensitivity.
Still, what's the harm in switching?
Besides shelling out bucks for gluten-free products you don't need, some of these foods may have less fiber than those they're replacing, Koff says, and may be missing nutrients such as vitamin B and iron. So if you're taking this route, it's important to balance your nutrients by also eating enough whole foods like beans and quinoa.
The easy answer—and some of you aren't going to like it—is to eat animal products. Just like us, animals are made of protein, including the nine essentials. (We're made of them too, technically, but we need to continually replenish them via diet.)
From a dietary perspective, any complete protein will get the job done. It's what comes withthe protein that you need to consider.
Hold on, tiger, I was getting to that. When you get into sports nutrition, choosing specific sources of protein matters more. In fact, you're generally better off looking to supplements as opposed to whole foods.
This may surprise you, but it's cheaper to get your veggies—organic or not—at the local farmers' market than at the local supermarket. A 2011 study by the Northeast Organic Farming Association of Vermont is one of several around the country showing that farmers' market prices are consistently lower than those of neighboring grocery stores.
Beans are a great source of protein and fiber, and form the cornerstone of many world cuisines. And they're dead cheap—if you buy them dried. Soaking your own beans is easy, though it does take more planning than opening a can of them. But it's no big deal. Just decide the night before what you're going to eat the next day. If a meal includes beans, then put them in a pot of water to soak and leave them overnight. In the morning, let them cook as you're getting ready for the day.
Community Supported Agriculture is another way to save money by cutting out the middleman. With a CSA, you pay a flat fee up front. On the East Coast it's typically $400-$500—for a whole growing season of produce! Every week you get a box of whatever came out of the farmer's field. Like buying in bulk at warehouse stores, this calls for some time and creativity in the kitchen. In late summer, we sometimes freak out trying to figure out what to do with all those perfect, ripe tomatoes. What a problem to have!