Truth on Tuesday

     With so much false nutrition information out there, how do you know what to believe? While nutritional science is still evolving and studies propose new implications each day, results must be examined objectively. Each week, I will look at  popular nutrition trends and topics and attempt to debunk any common misconceptions.  Many "nutritionists" lack any type of credentials and often make claims about food and nutrition that are not rooted in science- so be careful to not always believe everything you read!


Is a Gluten-Free diet healthier?

In short- no, but let's examine both sides.  First of all, many people today claim to be "gluten intolerant", meaning they have trouble digesting  gluten, a protein found in wheat, barley, and rye. Some studies even suggest that 1/3 of the population may be gluten intolerant (1).

Gluten Sensitivity is where a person feels discomfort from eating gluten containing products which can result in inflammation of the small intestine. This can be determined through food sensitivities test, which will help to identify  the presence and intensity of various food allergies.

However, gluten sensitivity is different from Celiac disease-  an autoimmune disorder of the small intestine that leads to symptoms such as sickness, diarrhea, bloated stomach and tiredness. These symptoms can be controlled by adopting a gluten-free diet.  Celiac is  typically diagnosed through antibody blood testing.

• So, if you do not have celiac and aren't sure if you're gluten intolerant, should you go gluten free?  Probably not. While going on a gluten free diet could ideally help  you reduce the amount of processed foods while increasing your fruit and vegetable intake, it appears many people just turn gluten-free substitutes of breads, pastas, and other refined carbohydrates.
• Unfortunately, many of the gluten-free substitutes are nutritionally inferior to white flour, which is enriched with iron and B vitamins like thiamin, riboflavin, and niacin. Also, Gluten-free breads and other packaged foods are often devoid of fiber and may have added fat and sugar to mask the gumminess and altered textural properties.

The take away:

• If you think you have a gluten sensitivity or Celiac disease, talk to your doctor before going on a gluten-free diet. Be aware that going gluten-free and then getting testing by your doctor can affect the results of the blood test used to diagnose celiac.
• If you don't think you have gluten sensitivity, stick to 100% whole wheat and whole grain breads and pastas. Oh, and put down the gluten-free cupcake.

1) Hyman, M. Gluten: What You Don’t Know Might Kill You. The Huffington Post. 2 January 2010.