Gluten is a protein found in wheat, barley and rye, but can be in a surprising amount of other foods, whether added intentionally or from being contaminated (think ketchup, ice cream, even oats). While some people need to follow a GF diet due to diagnosed celiac disease or gluten sensitivity, many followers just feel better—and find they shed a few pounds. Will it work for you?

At this point, there is no scientific evidence to show that removing gluten from the diet contributes to weight loss, says Rachel Begun, MS, RD, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. People may lose weight for the simple reason that a lot of gluten-containing foods are highly-processed foods with high calorie counts.

Avoiding gluten cuts out a lot of breads, pasta, pretzels, cakes, cookies and the kind of stuff that has no place in a healthy diet anyway, adds Hana Feeney MS, RD, nutrition counselor, Arizona Health Sciences Center at the University of Arizona. The good news is, all fresh fruits, eggs, veggies, beef, chicken, fish, lamp, pork and dairy products are naturally gluten-free so people with celiac or gluten-sensitivity can still enjoy food variety.

Before you go gluten-free to lighten up, you should be aware of the pitfalls. Gluten-free foods aren't necessarily healthier. Manufactures add extra sugar and fat to simulate the texture gluten protein contributes to food so there is plenty of junk out there, too.

Another concern is that longer you go gluten-free, the harder it will be diagnose celiac disease or gluten intolerance. Don't think this applies to you? Celiac affects one in 133 people, and 95 percent of those people are undiagnosed. Experts recommend everyone see their doctor before eating GF to get tested for celiac or gluten intolerance. Here, the pros and cons:

The Pros

  • You may eat healthier. "The goal when going gluten free is to eat fresh, nutrient-rich foods—fruits, vegetables, gluten-free whole grains, low-fat dairy, plant-based proteins (legumes, nuts and seeds) as well as lean animal proteins, such as meat, chicken and fish," says Begun. Other than choosing gluten-free whole grains, these are the foods she recommends for anyone who wants to eat healthy.
  • You'll discover delicious, nutrient-rich grains. You'll open your eyes to new ingredients that you've most likely never cooked with before. "A lot of people with celiac disease or a gluten sensitivity find that gluten-free grains, such as quinoa, amaranth and buckwheat, expand their diet options rather than restrict them, says Begun.

The Cons

  • If you don't cut down on refined, processed foods-and simply switch from gluten-containing pasta, cookies and cakes to their gluten-free counterparts, you may actually gain weight since many GF options contain more fat, sugar and calories.
  • You may become deficient in iron, fiber and B vitamins. That's because many processed GF foods (pasta, bread) contain refined grains and starches that are not fortified with vitamins and minerals, explains Begun.
  • Eating gluten-free can be challenging since there are many surprising sources of gluten such as: soy sauce, processed lunch meats, vitamin and mineral supplements and over-the-counter medications.
  • Dining out is tough, too. Gluten is so highly present in the food supply and navigating menus can be confusing. If you're traveling, it requires a lot of planning so it's difficult to eat spontaneously.
  • Gluten-free products can be more expensive. You'll especially find this to be true if your shopping cart had been previously filled with less-costly packaged foods.

Rachel Begun, MS, RD, reviewed this article. 


 

Sources:

Rachel Begun, MS, RD, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

Hana Feeney, MS, RD, nutrition counselor, Arizona Health Sciences Center at the University of Arizona.