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A gluten-free diet has gained popularity in recent years, with many people choosing to adopt it as a necessary lifestyle choice. While there are legitimate medical reasons for following a gluten-free diet, such as Celiac disease and gluten sensitivity, it’s not to be used arbitrarily. The social media theory of a “gluten-free diet” as healthier is a misconception.
YOU MAY MISS OUT ON KEY NUTRIENTS
The consumption of gluten-free products may lead to several issues like nutrient imbalance and a calorie overload. Says Fiona Sampat, clinical dietitian at Kokilaben Dhirubhai Ambani Hospital, Mumbai, “Usually gluten free-alternatives are highly processed and refined, lacking adequate essential nutrients. Most alternatives are also highly processed to achieve the similar taste and texture of gluten-containing foods and have higher levels of calories, sugars and unhealthy fats as additives.” These can result in weight gain and other health issues.
Besides you may lose out on protein intake — since gluten is a protein — fibre, minerals and vitamins, which are a healthy source of carbohydrates in the diet. Dr Sampat highlights how gluten feeds the “good” bacteria in our bodies by acting as a prebiotic. “The prebiotic carbohydrate arabinoxylan oligosaccharide, which is derived from wheat bran, increases the activity of bifidobacteria in the colon. A healthy human gut typically contains these bacteria,” she says.
Whole grains are particularly needed by those who are at risk of heart disease or diabetes as they can lower cholesterol levels and control your blood sugar. The biggest casualty happens to be B Vitamins. “Then you are reducing natural intake of key minerals like iron, zinc, magnesium and selenium,” says Dr Arun Kumar C Singh, Director, Endocrinology and Diabetology, Metro Heart Institute with Multispeciality, Faridabad.
GLUTEN-FREE FOOD DOES NOT MEAN WEIGHT LOSS
Eliminating gluten from the diet does not guarantee weight-loss or reduced risks of cardiovascular and metabolic disorders. In fact, without the balanced meal approach of incorporating enough fruits and vegetables, no substitution can work. Alternatives with other grain flour can add to your carb load if you are not watchful, cautions Dr Singh.
THE COST OF A MINDLESS FAD
Gluten-free products are often more expensive than their gluten-containing counterparts, which can strain a person’s budget. Following a gluten-free diet can lead to social isolation in certain situations, such as when dining out or attending social gatherings. “It may be challenging to find gluten-free options in restaurants or share meals with others and make you the odd one out,” says Dr Singh.
Some people go gluten-free without proper medical diagnosis, often due to perceived health benefits or dietary trends. This can be problematic because it may mask underlying health conditions or lead to unnecessary dietary restrictions. “Consult a healthcare professional or registered dietitian to ensure whether you actually need a gluten-free diet, whether it’s both safe and nutritionally balanced,” advises Dr Singh. Additionally, exploring naturally gluten-free grains and whole foods can help individuals make healthier dietary choices while avoiding potential pitfalls.
