“Is gluten-free really beneficial for people without a wheat allergy?”
I get this question quite a lot. Although many people are familiar with the term "gluten-free," there's often an assumption that it's only necessary for those who cannot tolerate gluten.
I personally do not have a wheat allergy, but I have continued following a gluten-free lifestyle because I experienced many positive changes from it. Today, I'd like to share some of those changes as well as provide a bit of insight into the concept of going gluten-free.
Why I started a gluten-free diet: weight loss and gut health
The main reason I decided to start a gluten-free diet was simply "weight loss" and "gut improvement".
After giving birth, I struggled with weight gain and couldn’t easily shed those extra pounds. I tried various diet methods, corrected bodily imbalances, and started exercising, but the fear of rebounding always stayed in my mind, making me constantly wonder what I could do to maintain weight loss without gaining it back.
That's when I started focusing on "diet". Unlike muscle training or stretching, eating is something we do consistently throughout our lives.
At the time when I was struggling with weight, my diet was heavily reliant on wheat-based foods like bread, pasta, and cakes. I came across stories of people successfully managing their weight by reducing gluten intake, so I decided to give it a try myself. As I began my gluten-free lifestyle, I naturally started cutting out processed foods and instead ate more fresh vegetables, fruits, and balanced meals focused on healthy proteins.
Initially, I was worried, thinking, "Does this mean I won't be able to eat so many foods anymore?" but it actually became a good opportunity to experiment with new ingredients and recipes. Surprisingly, once I started going gluten-free, not only did I lose weight, but I also began to feel lighter overall, digestion became easier, and my energy levels noticeably improved. Now, let’s discuss the benefits and drawbacks.
Benefits and Drawbacks of a Gluten-Free Diet
Benefits
1. Digestive Improvements
One of the first benefits that many people notice when starting a gluten-free diet is improved digestion. Specifically, there are often reductions in bloating and gas, and improved gut health. Several of my clients also mentioned that their digestive systems felt better once they started avoiding gluten.
2. Easier Weight Management
A gluten-free diet often leads to a natural reduction in high-calorie, low-nutrient processed foods. For instance, foods like bread, cakes, and cookies, which are high in gluten, are limited, which reduces calorie intake, making weight management easier.
3. Increased Energy Levels
Many people report a reduction in fatigue when they eliminate gluten. Particularly for those with gluten sensitivity or coeliac disease, gluten consumption can cause fatigue and reduced energy levels. By avoiding it, day-to-day activities can start to feel more energising.
4. Improved Skin Condition
Some people report an improvement in skin condition after going gluten-free. This feedback has also come up from my clients, and I believe it’s linked to an improvement in gut health.
Drawbacks
1. Nutritional Imbalances
A gluten-free diet can sometimes lead to a deficiency in certain vitamins and minerals. Wheat contains B vitamins and iron, and by cutting it out, the risk of nutrient deficiency increases. It's essential to choose your foods carefully to maintain a balanced intake.
2. Difficulties in Food Choices
Being gluten-free can make dining out challenging. Many restaurants offer wheat-based dishes as a standard, and the gluten-free options can be limited. Therefore, I found myself relying more on home cooking, which meant meal planning took more time and effort.
3. Social Limitations
Women often love bread, cakes, and wheat-based treats, right? I used to love going out for afternoon tea with friends, visiting different hotels. Now that part of my life is no longer there, and I do feel a little sad about it.
Diseases Associated with Gluten
There are many people who are sensitive to gluten, but there are certain medically recognised conditions in which gluten clearly has an impact.
1. Coeliac Disease
Coeliac disease is an autoimmune disorder triggered by gluten, which damages the villi of the small intestine. When gluten is consumed, the immune system overreacts, causing the lining of the small intestine to become damaged, resulting in issues with nutrient absorption. Symptoms such as nutrient deficiencies, chronic diarrhoea, abdominal pain, and weight loss can occur as a result.
2. Non-Coeliac Gluten Sensitivity (NCGS)
This condition involves experiencing unpleasant symptoms (such as abdominal pain, diarrhoea, headaches, and fatigue) after gluten intake, but without the presence of coeliac disease or wheat allergy confirmed through blood tests.
3. Wheat Allergy
This allergy is an adverse reaction to the proteins found in wheat, including gluten. It can cause a wide range of symptoms, from digestive issues to respiratory problems, and even skin irritation like rashes or swelling.
4. Autoimmune Diseases
There are indications that gluten may be linked to the progression of some autoimmune diseases, such as Hashimoto's thyroiditis or rheumatoid arthritis. Because of its potential to cause inflammation, a gluten-free diet may help alleviate symptoms for individuals with these conditions.
Healthy Living by Avoiding Gluten
Starting a gluten-free diet can bring various positive changes for overall health.
1. Improvement of Digestive System
For those suffering from digestive issues, removing gluten can make a significant difference. Less indigestion, reduced bloating, and fewer gas problems contribute to a healthier gut environment, making digestion more comfortable.
2. Reduction in Chronic Inflammation
If gluten contributes to inflammation in the body, cutting it out may help reduce chronic pain and inflammation. For those with conditions like arthritis, this reduction can often bring relief.
3. Increased Energy Levels and Better Focus
Gluten-sensitive people sometimes experience fatigue or "brain fog" after consuming gluten. By eliminating gluten, symptoms often improve, resulting in better energy levels and increased focus.
4. Weight Management
By avoiding high-calorie processed foods, weight management becomes easier. Following a gluten-free lifestyle naturally encourages a balanced diet, often leading to weight and body fat reduction.
List of Gluten Substitutes
In order to follow a gluten-free lifestyle, it's important to use suitable substitutes to expand your meal options. Here are some typical substitutes for gluten:
1. Rice Flour
Rice flour is gluten-free and can be used in a wide range of dishes like pancakes, cakes, and tempura batter. It is easy to use and similar to wheat flour, making it a good choice for beginners.
2. Almond Flour
Made from ground almonds, almond flour adds richness to baked goods and bread, making delicious gluten-free dishes possible. It is also high in protein and healthy fats, providing good nutritional value.
3. Coconut Flour
Coconut flour, made from the flesh of coconuts, is great for gluten-free baking. It has a unique sweetness and high absorbency, making it ideal for use in pancakes and cookies.
4. Tapioca Flour
Tapioca flour is made from the cassava plant and is often used to add elasticity to gluten-free bread and crepe recipes.
5. Oats (Certified Gluten-Free)
While oats are naturally gluten-free, they can become contaminated with wheat during processing, so it’s important to choose certified gluten-free oats. They can be eaten as porridge or ground into flour for baking.
6. Psyllium Husk
Psyllium husk is rich in fibre and forms a gel-like consistency when mixed with water, which helps add elasticity and binding to bread and baked goods, making it a good substitute for gluten.
7. Chia Seeds and Flaxseed Meal
Soaking chia seeds or flaxseed meal in water creates a gel that can act as a binder in baking, replacing gluten. These are also rich in nutrients and healthy fatty acids.
Enjoying a Gluten-Free Lifestyle
By making good use of these substitutes, you can enjoy delicious and satisfying gluten-free meals. It may take some trial and error at first, but experimenting with new ingredients can be a lot of fun! A gluten-free diet isn't just about "restriction"—it's also a way to find new opportunities and possibilities. You can expect a range of health benefits, and by finding the diet that works best for you, you can lead a healthier and happier life, both physically and mentally.
Here are some gluten-free, plant-based recipes.
The cherry cake recipe is quite simple, and once you get the hang of it, you can easily make it with seasonal fruits.
If you're interested, do give it a try!
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