Myth: “Gluten-Free” Means It’s Good for Me
Fact: Research shows that about one-third of U.S. adults are trying to cut down on or avoid products containing gluten, according to the NPD Group. As a result, gluten-free foods are flying off supermarket shelves. While the majority of gluten-avoiders have no medical diagnosis that suggests that they can’t digest gluten, they simply believe “gluten-free” foods are healthier than their gluten-containing counterparts.
Not so fast. Following a gluten-free diet when you don’t have a diagnosis for being sensitive or allergic to gluten may put you at risk for developing vitamin deficiencies, because a gluten-free diet is often low in fiber and many essential nutrients. In fact, an Australian study reported that more than 10 percent of both men and women following a gluten-free diet had inadequate intakes of thiamin, folate, magnesium, fiber, iron and calcium in both men and women. Women were also likely to lack iron and vitamin A, and men often didn’t get enough zinc.
What’s more, “gluten-free” versions of many foods aren’t necessarily more nutritious. Many are high in calories, added sugars and saturated fat, so it’s easy to exceed your calorie budget. "Often, the term 'gluten-free' is used on processed foods formulated using refined gluten -free grains such as rice, potato, quinoa and tapioca," Angelone says. "They often contain a significant amount of sugar and aren’t rich in nutrients or fiber."
A healthier approach to living a gluten-free lifestyle is to focus on wholesome foods that are naturally free of gluten – including fruits, vegetables and lean proteins such as seafood, poultry and low-fat dairy.
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