If you’re one of the many people who’ve adopted a gluten-free diet, either due to having celiac disease or with the goal of improving your overall health, it’s time to pause and re-evaluate your choices. Contrary to popular belief, going gluten-free might not be all that healthy and could even harm your health in the long run. So, let’s take a closer look at the potential downsides of a gluten-free diet and how you can make changes to better support your nutrition and overall health.
The Glycemic Index Dilemma
To understand the problem, let’s first examine a common food we all enjoy – bread. Most of us are familiar with the Glycemic Index (GI), a scale from 0 to 100 that measures how carbohydrate-containing foods impact blood sugar levels. Studies have shown that consuming foods with a higher GI can increase the risk of various health issues.
Surprisingly, most gluten-free breads have an even higher GI than regular wheat breads! For example, white wheat flour bread clocks in at a GI of 71, while gluten-free breads can range from 83.3 to 96. This high GI issue isn’t limited to bread alone, but also affects cereals, crackers, cookies, and other packaged snacks.
Packaged gluten-free products are typically made using refined flours and starches, and often have added sugars, making them very high in carbohydrates and GI. Elevated GI levels lead to increased blood sugar and insulin, which may result in obesity, insulin resistance, and metabolic syndrome.
Nutrient Deficiencies
Another significant concern with a gluten-free diet is the risk of several nutrient deficiencies. These may include:
- Vitamin deficiencies: Folate, B vitamins, Vitamin D
- Mineral deficiencies: Calcium, Magnesium, Phosphorus, Zinc, Iron
These deficiencies should not be taken lightly, as they can have severe impacts on your health, ranging from affecting bone density and causing oxidative damage to your body’s cells, to increasing inflammation, disrupting protein and DNA synthesis, and altering metabolic function.
Toxin Exposure
If that’s not enough cause for concern, gluten-free products may even expose you to toxins like arsenic and mercury.
So, what can you do to avoid these health risks while still adhering to a gluten-free diet? It’s time to go back to the basics and focus on consuming real food.
Focus on Real Food
Avoid packaged and processed gluten-free products found in stores, as they are essentially “junk food” with little to no nutrition value. Instead, opt for fresh and whole foods that are naturally gluten-free.
When shopping for groceries, scrutinize the nutrition labels and ask yourself whether your great-grandmother would recognize the food or its ingredients. If the answer is ‘no,’ put it back on the shelf and head to the fresh produce section.
Eating real food means consuming more fruits, vegetables, nuts, seeds, and high-quality proteins like grass-fed meats, wild-caught fish, and free-range poultry. Additionally, include naturally gluten-free whole grains such as quinoa, brown rice, or buckwheat in your diet to ensure you’re getting the necessary nutrients.
By making these changes, you can maintain a gluten-free diet without compromising your health. Keep in mind that balance and variety are crucial for any truly healthy diet, and focusing on whole, real foods will allow you to create a nutritious and balanced meal plan that supports your long-term well-being.
