During Food Allergy Awareness Week, it’s important to understand the difference between gluten sensitivity and allergies. While “gluten-free” has become a popular buzzword, it’s crucial to know if it’s the right choice for you. We’re bombarded with “gluten-free” labels, but is it just a fad, or are there real benefits? The answer, like most things in health, is nuanced. Gluten itself isn’t inherently bad. Humans have consumed it for centuries. The issue often lies with processed foods, white flour, and a lack of whole grains. Portion control is key – remember, it’s a carb and just one part of your meal.
Whole grains offer a wealth of health benefits, from reducing type 2 diabetes risk to lowering colorectal cancer chances.
Also Read: 7 Gluten-Free Grains You Should Know About
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Who Needs To Go Gluten-Free?
Do you experience diarrhea, vomiting, or abdominal pain after eating gluten? Certain conditions necessitate a gluten-free diet:
- Celiac Disease: An autoimmune disorder where gluten damages the small intestine.
- Non-Celiac Gluten Sensitivity (NCGS): Requires further research, but may not be gluten itself, but a protein called ATIs in wheat and barley.
- Gluten Allergy: A milder reaction than celiac disease.
- A gluten-free diet is a treatment for these conditions, not a weight-loss magic bullet.
Also Read: 5 Things You Are Doing Wrong with Your Gluten-Free Diet
Picture: iStock
Why Go Gluten-Free?
There are several reasons for the gluten-free trend:
- Inflammation Connection: While gluten triggers inflammation in celiac disease, there’s no evidence it reduces inflammation in healthy people.
- Logic Flaw: If gluten harms those with celiac disease, some might assume it’s bad for everyone.
- Celebrity Influence: If someone you admire avoids gluten, it can be tempting to follow suit.
- Anecdotal Evidence: Testimonials about gluten-related symptom relief are powerful.
- Marketing Hype: Don’t underestimate the persuasive power of gluten-free products and book promotions.
Sourdough: Friend Or Foe?
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Sourdough bread isn’t gluten-free. However, the fermentation process breaks down gluten into a more digestible form. The wild yeast and bacteria in the starter pre-digest some carbohydrates and protein, making it easier on your gut. Additionally, the fermentation reduces problematic gluten and fructans, potentially lowering the blood sugar spike.
Note: Sourdough is still not suitable for people with celiac disease. However, for those with IBS, gluten intolerance, or a mild allergy, sourdough might be a good option.
Also Read: Celiac Disease or Gluten Allergy: Who Does It Affect and How Can You Detect It?
The Final Bite:
Going gluten-free should be a well-informed decision based on medical advice, research, and personal needs. Don’t let trends or celebrity endorsements dictate your diet. This Food Allergy Awareness Week, focus on informed choices for optimal health.
About The Author: Dr Prarthana Shah is an integrative health coach who specialises in leadership style coaching and preventive cardiovascular medicine. She holds an MBBS from MGM Hospital Mumbai, an MSc in Preventive Cardiovascular Medicine from the University of South Wales (UK), and certifications in Integrative Health Coaching from Duke University (Raleigh, USA) and IIN (New York).
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