For people struggling with coeliac disease, going gluten-free is the only way to avoid the pain and difficulties after a meal. Those with gluten sensitivity don’t have much of a choice either. It’s surprising that gluten-free dieting hasn’t been more popular globally over the years, considering that coeliac disease affects 1% of the world’s population, and up to 7% of people have gluten sensitivity. However, before diving into a gluten-free lifestyle, here are 10 key considerations to keep in mind:
1. Gluten-Free Doesn’t Mean Weight Loss
Many celebrities claim that going gluten-free has helped them achieve their ideal body shape or maintain vibrant skin. However, there is no evidence linking gluten-free diets to weight loss. Replacing bread, pizza, and pasta with gluten-free alternatives that contain just as much sugar and fat won’t aid in weight loss. In fact, many gluten-free foods, including those made from corn, turkey, chicken, fish, seafood, and eggs, can lead to weight gain if consumed without moderation.
2. Gluten Hides in Unexpected Places
Adopting a gluten-free diet requires meticulous reading of ingredient labels to ensure products are truly gluten-free. The challenge increases when dining out, as sauces, gravies, and salad dressings often contain gluten unless specified otherwise. Additionally, gluten may be present in medicines, butter, spreads, and other products prepared alongside gluten-containing items. Always ask questions and check labels carefully.
3. Gluten-Free Diets May Cause Nutrient Deficiencies
Research on individuals who have maintained a gluten-free diet for over a decade reveals deficiencies in fibre, folate, vitamins B and D, and essential micronutrients like magnesium, iron, calcium, and zinc. Many gluten-free products are made from refined flour and starch, which lack essential nutrients. To combat this, incorporate plenty of fruits, vegetables, and fortified gluten-free seeds into your diet. Regular health check-ups with your doctor are also crucial.
4. Gluten-Free Isn’t Always Tasteless
A gluten-free lifestyle doesn’t mean giving up all delicious foods. Many natural, gluten-free options, such as fresh fruits, vegetables, and proteins, remain available. While you’ll need to avoid products made from wheat, barley, rye, and triticale, you’ll still find plenty of tasty alternatives. Gluten-free bread, pizzas, and baked goods have also significantly improved in both flavor and texture.
5. Gluten Pills Aren’t a Magic Solution
If you’re choosing a gluten-free lifestyle, commit fully to it rather than relying on gluten-digesting pills. These pills are designed for accidental gluten intake, not as a free pass to consume gluten. Using them improperly can harm your intestines. Only use gluten pills when unavoidable exposure occurs.
6. Many Gluten-Free Foods Cause Hyperglycaemia
The trendiness of gluten-free diets has led to an increase in high-sugar gluten-free products made from rice, corn, and potatoes. These ingredients can cause spikes in blood sugar levels, leading to hyperglycaemia. Monitor your intake of such products and balance your meals with low-sugar, nutrient-dense foods.
7. Wheat-Free Doesn’t Mean Gluten-Free
Labels can be misleading. Products labelled “wheat-free” aren’t always gluten-free, as they may still contain barley or other gluten-containing ingredients. Always look for the specific “gluten-free” label and scrutinise ingredient lists.
8. Slip-Ups Happen
Even with the best intentions, mistakes can occur. You might accidentally eat something with gluten, especially in social settings or when traveling. If this happens, don’t be too hard on yourself. Reflect on the experience, plan how to avoid it in the future, and continue with your gluten-free journey.
9. Cross-contamination is a Real Risk
Gluten can linger on chopping boards, rolling pins, ovens, toasters, and other kitchen tools. At food processing facilities, cross-contamination can occur even with gluten-free products. Take steps to minimise risks at home by using dedicated utensils and appliances for gluten-free cooking, but understand that external contamination may still happen.
10. Friends and Family May Not Understand
Adopting a gluten-free diet might lead to misunderstandings with loved ones. You’ll need to explain why you’re declining your aunt’s cupcakes or your mum’s homemade bread. Be prepared for questions and occasional resistance, but stand firm in your decision. Over time, most people will respect your dietary needs.
If you have additional tips or experiences with going gluten-free, share them in the comments below!
