Gluten-free diets are an absolute necessity for those with celiac disease or genuine gluten intolerance, but you might be making a mistake if you think switching over your diet can help you lose weight. Scientists are warning that many gluten-free foods advertised as being “healthy” could actually be sabotaging your weight-loss efforts.
In fact, a new study found that gluten-free food items are nutritionally deficient in fiber, protein, and other important nutrients compared to their traditional counterparts. At the same time, gluten-free options were also found to be higher in sugar and calories, too. Let’s break down the full study results and what they mean for you and your health goals.
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Understanding gluten intolerance and celiac disease
Biting into a fresh slice of bread or digging into a bowl of pasta can be one of life’s great simple pleasures. But, for those who suffer from celiac disease or gluten intolerance, these everyday foods can make you feel seriously ill.
With celiac disease, eating gluten (which is a naturally occurring protein in grains like wheat, rye, and barley) triggers an autoimmune response that damages the lining of the small intestines, according to the Cleveland Clinic. The painful reaction also causes bloating, nausea, diarrhea, weight loss, and in worst-case scenarios, painful skin rashes, anemia, headache, sluggishness, joint pain, and loss of bone density.
Gluten intolerance can also be an issue, but this occurs when someone who consumes gluten feels many of these symptoms but does not experience a full autoimmune response that damages the intestinal lining.
In both cases, experiencing this discomfort is what often makes people switch to replacement products that don’t contain the protein.
In recent years, food brands have caught on, and the gluten-free product category has skyrocketed in the past decade—estimated at $7.75 billion in 2024 with an additional 10% growth by the end of the decade, according to Grand View Research.
According to a 2017 study published in the journal Diabetes Spectrum, gluten-free foods are getting an inflated rep. Roughly two-thirds of Americans consider gluten-free foods to be healthier, while just over a quarter of people opt for them for their perceived weight-loss benefits.
New research finds many gluten-free foods are lacking in essential nutrients
Part of this sudden boom in gluten-free living comes from the common assumption that ditching gluten can help you get healthier, manage diabetes, or lose weight. But, according to new research, the opposite may be true.
In a study published in the journal Plant Foods for Human Nutrition last December, researchers compared gluten-free food products to traditional items containing the grain-based protein. What they found was that many of the items fell short in important dietary areas.
“Currently, many gluten-free products lack dietary fiber, protein, and essential nutrients,” Sachin Rustgi, PhD, a professor of molecular breeding at Clemson University, said in a press release. “”Manufacturers often add supplements to compensate, but the incorporation of dietary fibers during processing can hinder protein digestion.”
Rustgi added that gluten-free food items typically have much higher sugar content than conventional products. So much so, that “long-term adherence to a gluten-free diet has been associated with increased body mass index, or BMI, and nutritional deficiencies.”
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Many people adopt a gluten-free diet unnecessarily
Rutsgi explains that a gluten-free diet is an absolute “medical necessity” for people with celiac disease or gluten sensitivity, but for others, it’s become misleading. “The term ‘gluten-free diet’ has become a buzzword, much like ‘organic,’ and is now a part of everyday life for many people, often without a full understanding of its actual benefits,” he said.
Data shows that while a full quarter of Americans currently report consuming gluten-free products, only 6%—or just barely more than one-fifth of the population—actually suffer from wheat sensitivities.
Moreover, only 1% of the population suffers from celiac disease, and less than 1% has a true wheat allergy.
“This suggests that many people adopt gluten-free diets for reasons other than medical necessity, which may not offer health or financial benefits,” Rutsgi said.
Should you be following a gluten-free diet for weight loss?
While some may assume that opting out of gluten can help shed pounds, data reveals an entirely different picture.
According to the study, 27% of patients with celiac disease who were already overweight or obese gained additional weight when switching to gluten-free eating. The same effect was seen in children, with the proportion of kids diagnosed as overweight rising from 11% to 21% a year after switching their diets.
Scientists believe part of the misconception about the health benefits of going gluten-free may stem from some of the integral benefits a regulated diet can provide.
“Ditching the double cheeseburger and fries for a gluten-free meal of salad, chicken breast, and potato is choosing a meal that is much lower in calories, which can lead to weight loss over time,” Mia DiGeronimo, a registered dietitian, told the Cleveland Clinic.
However, weight loss comes from expending more calories than you consume—not by avoiding gluten—making it essential to carefully consider your approach. “An apple and a gluten-free sugar cookie are both gluten-free, but their nutrients vary drastically,” DiGeronimo added.
Ultimately, more nutritional gluten-free foods are needed on the market, Rustgi said, calling for better research and development in the category.
He hopes that improvements in gluten-free products and an increase in education about gluten-free diets could help dispel any health or weight-loss misconceptions about the way of eating.
With this in mind, if you don’t have celiac disease or a gluten intolerance and you’re looking to lose weight, your best option is to manage your overall caloric intake and expenditure.
Start by making healthy food choices that are rich in essential vitamins, minerals, and nutrients, such as whole fruits, vegetables, nuts, seeds, legumes, and lean proteins.
Next, incorporate plenty of daily movement and exercise into your routine to burn calories. This combination of healthy eating and physical activity will help you shed pounds the healthy way.
Content shared from bestlifeonline.com.