August 22, 2021: Gluten Free Diet

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

{Did you miss last week’s GYSTS email? No prob! Go here and scroll to the bottom for a complete archive of all GYSTS emails}

Have you thought about eating a gluten-free diet? If so, you are not alone. Many Americans are reducing and/or completely eliminating gluten in their diets. This week, we’re going to talk about if going gluten-free is right for you.

Some are doing so because they have a confirmed diagnosis of Celiac disease, some are sensitive to gluten, and others are doing it because they’ve heard it’s healthy. Unless you have Celiac disease or a sensitivity, gluten is not an enemy. Want to just give going gluten free a try to see how you feel? Go for it! Let’s get into some details about gluten so you can make a choice for yourself.

What is Gluten?

Gluten is actually a protein. It is found in grains such as wheat, barley, rye, spelt, and semolina. Gluten is what gives baked goods their characteristic texture and chewiness, and it is also used in the processing of many other foods to add thickness, flavor, and added protein.

Who Needs to Avoid Gluten?

If someone has been diagnosed with Celiac disease, they have a condition in which the body experiences an immune reaction when gluten is consumed. The result of this condition is damage to the inside of the small intestine. This in turn impairs the absorption of important nutrients. Let’s just say it’s not pretty.

There is also a condition known as gluten sensitivity. This is different in that the reaction to gluten is less severe and less damaging to the small intestine, but physical symptoms are still present, such as nutritional deficiencies, gastrointestinal difficulties, headaches, joint pain, and a wide array of other symptoms. Even though the conditions mentioned above differ, they are both improved by removing gluten from the diet.

It’s not just those who have a diagnosed sensitivity to gluten who are removing it from their diets, though. Many healthy people are eliminating gluten because they want to reduce processed carbohydrates in their diets and eat more whole foods. The vast majority of breads, pastas, pizzas, baked goods, and processed foods are full of gluten and carbohydrates. Choosing to eliminate gluten is a way to reduce your carbohydrate intake because all of the foods above are out. When you eliminate gluten from your diet, your carbohydrate choices now come in the forms of whole foods; non-starchy vegetables, starchy vegetables, and fruits.

Gluten Free Processed Foods

With the explosion of interest in gluten-free products, food manufacturers have stepped-up the production of baked goods, breads, pizzas, etc. that look, taste, and feel like traditional gluten-containing foods, but are in fact, gluten free. From cinnamon rolls to pastas to muffins, there is a gluten free food to satisfy nearly any craving you might have.

This is good news for those who need alternatives, but it is also bad news, because it is easy to mistake gluten-free for carbohydrate-free and healthy. The two ARE NOT THE SAME! It is very important to keep in mind that processed food is processed food, whether it is gluten free or not.

Gluten free products often have even more refined carbohydrates than their gluten-containing counterparts. Any processed foods, gluten free or not, lose a lot of their nutrients during the refining process. In order for gluten free flours and products to be manufactured, grains and starches, such as rice, potatoes, corn, and tapioca, are used. While these things are free of gluten, they are still highly processed and refined and, therefore, can cause a spike in blood sugar higher than that of their whole grain counterparts.

Next Sunday, we’ll talk about some healthy lunch options for all ages that will provide energy and brain power.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.