HomeFitnessGurus

Real People. Real Result.

Home
  • Home
  • Start Here
  • The Gurus
  • Blog
    • Exercise
    • Mindset
    • Nutrition
  • Fitness Tools
    • Books
    • Equipment
    • Nutrition
    • Smoothie Wizard
      • How It Works
    • Workouts
  • Log In
Log In

The Truth About Gluten

By Keri Dabney | Categories: Blog, Nutrition

Truth About Gluten

The truth about gluten can be hard to discern. Gluten certainly has a bad rap these days as one of the latest health trends is to “go gluten-free.” One 2013 survey shows that a third of Americans are actively trying to eliminate gluten from their diets. It seems that every person has a different reason for jumping on to the gluten-free bandwagon. Gluten has been associated with conditions such as celiac disease, gluten sensitivity, and wheat allergies.

It has also been blamed to exacerbate brain disorders such as schizophrenia, autism, and epilepsy. Not only that, but gluten has also been the scapegoat for excess weight and overall fatigue.

But is the truth about gluten really that simple? It’s evil. Game over. Does gluten really deserve the bad reputation it’s getting? Keep reading.

Truth About Gluten: What is Gluten?

To know the truth about gluten, we of course need to know what it is. Gluten is simply the protein that is primarily found in wheat. It contributes to the elasticity of dough and gives baked wheat products that chewy texture. Gluten can be found in wheat breads as well as whole grain bread, and various baked goods from cakes to pizza crusts to bagels and cookies.

Gluten can also be found in barley and rye products.

Other foods that may be listed on an ingredients list and contain gluten are malt, malt flavoring, and malt vinegar. However, these are usually made from barley and contain gluten.

Truth About Gluten: Should I Go Gluten Free?

So basically, gluten is in a ton of stuff. And there are real and potentially scary medical diagnoses that warrant a strict gluten-free diet. But does that mean I should avoid it? Well, yes and no… and maybe.

Reason #1 to Avoid Gluten: Gluten Allergy

Food allergies are scary. My daughter is allergic to peanuts and the thought that at anytime she can consume a peanut product and will start a chain reaction that is potentially life threatening is unnerving to say the least.

This is the primary reason why I believe you should always read food labels. I will read all the ingredients of a packaged product to ensure the item is peanut free. At the bottom of the list of ingredients on most packaged food products you will find a “CONTAINS: blah, blah, blah”. Those blah, blah, blah’s are super important to people with food allergies. Therefore, if you have a documented wheat allergy it is imperative to avoid all gluten and wheat products.

Reason #2 to Avoid Gluten: Celiac Disease

Another condition that requires a gluten free diet is celiac disease. Celiac disease is an autoimmune condition that is triggered by the ingestion of the gluten protein. It’s similar to an allergic reaction that manifests and inflames the lining of the small intestine. The damage induced by this inflammation prevents absorption of some nutrients, can cause weight issues, bloating, and diarrhea.

There is no cure for celiac disease but it can be managed by a strict gluten free diet. Talk to your healthcare professional if you suspect you may suffer from celiac disease. There are specific diagnostic tests to determine if it is celiac or not.

TIP: One great thing about Shakeology is that it’s gluten free. If you are a celiac disease sufferer or have an allergy to gluten, Shakeology is an excellent option for you. Read “O” Magazine’s review of Shakeology.

Reason #3 to (maybe) Avoid Gluten: NCGS

The third and least studied condition that may or may not benefit from a gluten free diet is non-celiac gluten sensitivity or NCGS. NCGS has similar symptoms of celiac disease such as bloating, digestive pain, and fatigue. Those who claim NCGS report lessening of symptoms once gluten is eliminated.

The problem with non-celiac gluten sensitivity is that there have been limited scientific studies on NCGS and even those studies contradict each other.

One study in 2011 by Peter Gibson of Melbourne, Australia supports the diagnosis of non-celiac gluten sensitivity. However, Gibson was not satisfied with the first study as there were many uncontrolled variables.

He followed up with a second study in 2013 and found that symptoms in people with non-celiac gluten sensitivity were just as severe on a gluten-free diet as on a high-gluten diet. The science is contradictory. Literally, one study says gluten is to blame while another study says gluten has nothing to do with the symptoms of NCGS.

Truth About Gluten: So What Should I Do?

So, what is the truth about gluten? In my professional opinion regarding the gluten-free craze: I think it is big business. There are many in the food industry who are merely capitalizing on our growing fear of gluten. We are spending more and more money on foods that aren’t necessary or even harmful.

My professional opinion regarding the gluten-free craze: I think it is big business.
Tweet This
If you have a diagnosis of celiac disease or wheat allergy, then by all means, live a gluten free lifestyle. These diagnoses are commonly accepted and medical professionals agree that gluten can be toxic to those suffering from these ailments. Read labels and educate yourself on how to maintain a well-balanced diet while eliminating all gluten products.

But the research is still non-conclusive about non-celiac gluten sensitivity. There needs to be more studies to determine if in fact gluten is the root cause for those who suffer the symptoms of NCGS.

Truth About Gluten: Where Things Get Murky

Now, there are many people without celiac disease or a gluten-allergy that have attempted to go gluten free and have noticed better overall health. Some say they have more energy. Others have better control of their blood sugar. And still others claim better bowel health.

I will not argue with someone if they feel that eliminating gluten has been beneficial for their health. I have the stance of “live and let live” when it comes to these individuals. I feel you can maintain a healthy diet without any gluten at all. It can be difficult and takes practice as well as planning.

However, I will not recommend a gluten-free diet to a patient with vague symptoms such as fatigue, bowel irregularity, insomnia, autism, epilepsy, etc. I don’t believe the scientific evidence is strong enough for such a drastic change in lifestyle. If you have personally seen benefits from eliminating gluten, then have at it! I would love to hear your personal stories. But my guess is that the bigger problem is not gluten… but carbs. 

Truth About Gluten: The Bigger Problem

The bigger problem facing our culture is we eat too many carbs! Gluten is a carbohydrate. Consequently, most people would see a benefit if they start to cut down on carbohydrates, the same benefits claimed by those who cut out gluten.

[quote]For most people, gluten is not evil. The overconsumption of gluten is the evil.[/quote]Start looking at the breads/rolls/pastas at your meals as side items and not the entrée.

Focus on the protein rich nutrient sources as well as vegetables and fruits that are high in vitamins and minerals.

When you do eat carbohydrates, in moderation, make sure they are whole grain with the fiber and nutrients intact.

Bottom line: For most people, gluten is not evil. The overconsumption of gluten is the evil. And that’s the truth!

Start My Coaching!

Did you find this article helpful?

Would you consider sharing this?

FacebookTwitterGoogle+PinterestTumblrLinkedInEmail

How could we have improved it?

  • This field is for validation purposes and should be left unchanged.

Tagged With: health, kitchen, nutrition

Keri Dabney

About Keri Dabney

Hi! My name is Keri Dabney and I live in Louisville, KY. I am a registered dietitian and I graduated in dietetics from the University of Kentucky in 1998. After graduation I worked in the clinical setting for seven years before I decided to be a full time stay at home mom.

The joy of my life and my service to the Lord is to be a Godly wife and mother to our four children.

I have always enjoyed the wellness side of dietetics. My goal is to help you navigate through all the available nutritional information so you can make better, wiser decisions about your diet for you and your family.

Blog Updates

Recommended Reading

  • The Body Tithe Devotional

    The Body Tithe Devotional: Spiritual Encouragement for Your Fitness Journey. Matthew Pryor, founder of HomeFitnessGurus.com, guides you through 90 days of fitness with Biblical application, daily spiritual exercises, prayers and meditation. A must-read for the faith-minded.

    ★★★★★

    LEARN MORE...

Guru-isms

  • If you haven’t gotten good results staying in your comfort zone, perhaps it’s time to step out of it.

    MATTHEW P.La Grange, KY

Nutrition Spotlight

  • PB2 Review
    PB2 Review

    Love peanut butter but trying to watch the fat or calories? Is it really possible to get the flavor of peanuts with only 15% of the fat? Sounds too good to be true ... or is it?

    ★★★★½ (1,650+ reviews)

    LEARN MORE...

Fitness Tip

  • The average person should have all the energy (from their glycogen stores) they need to get through an hour-long workout assuming they’re getting enough balanced calories in their diet. This is a even true first thing in the morning on an empty stomach.

    While eating something before your workout might give your performance a bit of a boost, you might be better off forgoing it so that you can start teaching your body how to mobilize fat stores for energy.

Fitness Equipment

  • Crossrope Review Home Fitness Gurus
    Crossrope Review: The Perfect Piece of Cardio Equipment?

    There is no shortage of cardio equipment from which to choose. Yet none of them give you more bang for your buck than Crossrope. As you'll see in this Crossrope review, it very well be the perfect piece of cardio equipment.

Testimonials

  • As I reached my mid 50s, decades of sedentary jobs, little exercise, and too many snacks were taking their toll. With help from Matthew, I lost 25 pounds(!) and I am in better shape now at age 55 than I was at 45.

    JOSEPH S.Fletcher, NC

In The Kitchen

  • Vitamix Review: Our Favorite Appliance

    Vitamix. Is it everything they say it is? I'm here to tell you, it's more. This multi-purpose, powerhouse of a machine will not only help get you healthier, you'll be looking for excuses to use it. It's without its flaws, but we wouldn't trade it for 100 pounds of organic kale.

    READ ON...

  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • Tumblr
  • Google+
  • RSS
  • Email

Contact Us

  • This field is for validation purposes and should be left unchanged.

Recent Posts

  • How to Crush Cancer
  • Shedding Light on Vitamin D
  • Healthy weight… what should it be for me?
  • Caffeine FAQ
  • Superfood Spotlight: Quinoa

Browse Posts by Category

  • Blog
  • Exercise
  • Mindset
  • Nutrition
  • Recipes
  • Uncategorized

Copyright © 2023 - Sophros, LLC     Terms and Conditions