gluten intolerance

Gluten Free Diets Are More Difficult Than You Think and Can Be Unhealthy

May 31, 2015 By Kendra Smith 2 Comments

Gluten free diets are difficult and can be unhealthy

While diagnosis of Celiac Disease can be hit and miss leading to high costs and sometimes the need for painful procedures for verification, it can be diagnosed in other ways such as eliminating foods and waiting to see the results. The reality is only around seven percent of the population actually need to be on a gluten free diet for Celiac disease or other forms of gluten intolerance.

Even so, there are many others who view the gluten free diet as a healthy way to eat even if they don’t meet the medical parameters of being gluten intolerant. While many people feel gluten free is healthy, the fact is that it can be even less healthy than eating gluten depending on how you eat. Here are some facts you need to know if you decide you want to go gluten free.

In this fast-paced world, we rely heavily on processed products and going gluten free requires a lot of time and effort in the kitchen. Cooking from scratch is becoming a lost art and with such changes, it is logical that anyone who wants to go gluten free may blindly follow a label.

Living a gluten free lifestyle goes beyond the kitchen. For starters, the gluten protein is used as a binder. It is found in cleaning formulas, laundry detergent, shampoos, soap and toothpaste, just to name a few places.

If you’ve not lived a gluten free lifestyle before, remember that gluten is also a protein that embeds itself in almost everything with pores – granite counter tops, ceramic tile, plastic storage bowls etc. One cannot truly be gluten free without sanitizing their entire lifestyle. If a person wants to be on just a gluten free diet, there are some things everyone needs to know before proceeding.

A gluten free diet can remind you of eating cardboard when it comes to replacing foods that usually have gluten in them. So make sure that in an attempt to make it more tasty that you don’t over salt or over season, which can cause other health issues.

In the beginning, you’ll want to track your intake of vitamins and minerals to make sure you’re not losing anything in the mix. If you are, don’t forget to find a way to supplement those missing necessities.

You will have to learn how to really cook mostly from scratch to be truly gluten free. Trading in over-processed and preserved foods for other over-processed and preserved foods with a gluten free label does no one any favors, it may increase a person’s sodium levels, and it can actually be more unhealthy than having gluten in your diet.

Gluten free food is less sustainable and requires more preservatives if it’s prepackaged for the consumer. This causes higher overhead for shorter shelf life. High overhead for manufacturers increases the cost of these foods. Manufacturers also know they can charge a premium price for gluten free food.

Meats, in general, are gluten free. If for example, the pigs are fed wheat bread however, there can be some contamination. So it’s good to know where you’re buying from and their practices on additives and diet for their products. In reality, this is something that should be advocated for any meat purchase, not just to certify that it is gluten free.

Be sure to read product labels. There is actually no certification to prove something is gluten free and some products you may think are gluten free actually aren’t. Chances are you are going to have to spend long hours in the store reading the labels on everything before you buy it. Note the following examples. Potato flakes used for making instant mashed potatoes can include wheat flour or gluten. Many products made with oats say they are gluten free but they do not have a dedicated gluten free facility for processing, which means there is a high chance of cross contamination.

Fresh fruits and vegetables should become your new favorite snack. It’s a healthy alternative and a gluten free one that can satisfy almost any craving.

You may want to switch to lower fat dairy products because you’ll probably find that you will eat more of them to balance out your diet. Don’t go overboard though. Science has shown that you can make your body intolerant to foods by eating too much of one thing.

Gluten free living is a process, and it can be time consuming. Weigh your options and make one of them just eating healthier – the information above can be used for that as well.

(Photo courtesy of Paul Swansen)

Your Gluten Intolerance May All Be in Your Mind

October 6, 2014 By Jeffrey Strain 5 Comments

non-celiac gluten intolerance may not be real and no gluten free diet is needed

If you have self-diagnosed yourself as gluten intolerant, that intolerance is all in your mind, according to a study conducted by Peter Gibson, a professor at Monash University in Australia, and published in the journal Gastroenterology. The finding suggest that unless you have been diagnosed with celiac disease by your doctor, you don’t have the gluten intolerance you believe you have. Knowing this may help you avoid the cost of all the gluten-free marketing taking place these days.

This is a huge change from Gibson’s previous study on a gluten diets. He’d previously done a study on this topic in 2011 which indicated that non-celiac gluten sensitivity (NCGS), what is commonly referred to by most people as “gluten intolerance,” was real. The results of his study were used as evidence on why people should reduce gluten in their diets or go gluten free. Ultimately, however, he was unsatisfied with the results of the first study, and decided to conduct another study to get more information. The new study found results which opposed those found in the first one, and may overturn the results of his initial study according to Real Clear Science.

In the second study, Gibson studied 37 individuals who had already been tested by doctors and they had all been cleared of having celiac disease. Although they didn’t have celiac disease, all subjects did say they experienced improved gastrointestinal symptoms when they chose to eat a gluten-free diet and had self-diagnosed themselves as having gluten sensitivity.

All were given a baseline diet to begin the study which was low in fermentable, poorly absorbed short-chain carbohydrates (FODMAPs). They were then divided into three groups: one with a high-gluten diet, one with a low-gluten diet and a control diet. At the end of the study, all participants reported their gastrointestinal symptoms had worsened, no matter which of the three diets they had taken.

What the study did find was when the participants were on the low FODMAP diet, their symptoms did show improvement. The interesting part of this finding is FODMAPs are mostly found in bread products, pastas and beer, which are some of the main products removed when people go on a gluten-free diet. This could be one of the reasons why so many people say they feel better when they begin a gluten free diet.

Research is continuing to determine whether non-celiac gluten sensitivity (NCGS) really exists. The researchers believe more studies need to be done saying, “These data suggest that NCGS, as currently defined, might not be a discrete entity or that this entity might be confounded by FODMAP restriction, and that, at least in this highly selected cohort, gluten might be not be a specific trigger of functional gut symptoms once dietary FODMAPs are reduced.”

(Photo courtesy of Memphis CVB)

10 Ways to Save Money on Gluten Free Products

October 21, 2013 By Danielle Warchol 8 Comments

Anyone who is on a gluten free diet because of medical issues such as celiac disease or gluten intolerance knows how expensive grocery shopping for these products can be. Unfortunately, gluten free products are sometimes twice as expensive as products that include gluten. Whether by necessity or you’re simply looking to eat a healthier diet, here are a few different ways to save money:

Buying Online

There are plenty of places online that sell gluten free products, sometimes at a much more inexpensive price than what you would find in a grocery store. There are websites entirely dedicated to grocery items free of gluten, and there are also well-known sites such as Amazon that also have a wide variety of products to choose from.

Deal Sites

Many deal sites such as Groupon or LivingSocial will occasionally have coupons, discounts, or deals for gluten free products. This could range from a discount for baking ingredients or a coupon for a specific website or store. If you are signed up for deals on these sites, make sure that your preferences are set so that you receive notifications when grocery products are listed as deal.

Coupons

There are coupons for almost everything. A quick internet search for “gluten free coupons” brings up a fairly large list of coupon sites and deals. While some of these coupons may be for specific websites or stores, there’s quite a few that are good for products you’ll find in a local supermarket. It’s worth seeing what coupons you can find for these products if you’re truly interested in saving money on your next grocery trip.

Eat Naturally Gluten Free Products

A lot of people assume that a diet free from gluten means eating next to nothing. However, food items such as fresh fruits and vegetables, canned or dry beans, rice, or quinoa naturally are free of any gluten. These are items that are almost always on sale and it’s a great idea to load up on these staples to save yourself a few dollars.

Know Where to Shop

When shopping for gluten free products, it’s also important that you know the stores that carry what you’re looking for. Some grocery stores may only carry a small selection while others may carry a larger selection. Additionally, don’t rule out going to chain stores or small, independent stores. If you’re looking for certain items, you may have to look in places you wouldn’t normally shop.

Shop Around

Knowing where to stop for these products will also help you discover which stores offer the best prices. For instance, the gluten free bread you enjoy may be $2 cheaper at a chain supermarket than it is at a specialty food store. Or a specialty food store may be more willing to take online coupons than a larger supermarket. Shopping around for different prices is definitely a great idea if you’re shopping on a budget.

Avoid Pre-Packaged Gluten Free Items

While it might be tempting to buy premade gluten free pie crusts or desserts or other products, you should avoid them if you’re looking to save money. Many of the pre-packaged mixes, entrees, or meals are severely overpriced. Pre-packaged food is overpriced already, but ones marked as containing no gluten are sometimes twice as expensive. If you have the time, make desserts or food items from scratch instead of relying on a mix. There are plenty of websites that have easy directions on how to make gluten free meals or desserts from scratch.

Read Product Labels

If you’re new to buying these products or in a rush, you might not always read the product label closely. In doing so, you may accidentally buy an item that has gluten in it. While this may not seem like a big deal to some people, anyone on a strict budget knows that sometimes even the smallest extra expense makes a difference. Instead of just grabbing cans or boxes off the shelf, take a second to read the product label to ensure that what you’re buying is truly 100% gluten free.

Buy From Bulk Bins

A lot of stores have bulk bins of grains and beans, many of which are gluten free. These bulk bins are often cheaper than buying pre-packed items. However, if you plan on buying from bulk bins you may run the risk of cross-contamination.

Cheaper Alternatives

A lot of people assume that they have to buy special gluten free products instead of cheaper alternatives. For instance, while there is gluten free pasta available you could also substitute it for rice noodles which are a less expensive alternative. Additionally, rice wraps are an easy substitution to bread or sandwich wraps. Instead of grabbing the first special gluten free package in the supermarket, do some research to see what other products are available for a cheaper price.

(Photo courtesy of Paul Swansen)