Is Gluten a Friend—or a Foe
According to surveys, an estimated one in five Americans avoids gluten. And nearly a third of those gluten-free consumers say their reason for skipping the ingredient is because it’s “healthier.”
Gluten has become one of the most vilified dietary ingredients in the last decade. But what is it? And should you eliminate it from your diet? We talked with a dietitian to get to the bottom of this hot topic.
What Is It?
Gluten is a natural protein found in wheat, rye, barley, and triticale—a cross between wheat and rye. It adds a stretchy quality that holds food together, giving pizza crust and freshly baked bread their chew and shape, says dietitian Caitlin Heisler, RD, LD (pictured).
Is Gluten Bad for You?
Gluten is not bad for most people. However, people with celiac disease (1-2% of Americans) or non-celiac gluten sensitivity (about 6%) need to eliminate or avoid gluten for health reasons. But for the majority of adults (90%+), gluten is not a problem and actually a positive. It’s a natural part of foods with whole grains that provide essential nutrients. In fact, there’s evidence that following a strict gluten-free diet can result in nutrient deficiencies!
Will Going Gluten-Free Help Me Lose Weight?
Ditching gluten is not a good weight loss strategy for most people. It’s the quality and quantity of your food choices—in addition to exercise—that can make a difference in weight loss, says Caitlin. And some manufacturers of gluten-free foods bump up the saturated fat, sugar, and salt, to compensate for the missing gluten—which will not help you on your weight loss or health journey.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.