Trying to avoid gluten? What you should know is provided below.

Gluten often receives a negative reputation. You may have come across statements like "gluten is bad for you" or "a gluten-free diet is a healthier choice." However, these claims are not necessarily true. To provide clarity on the matter, Alexis Brooks, a registered dietitian at Kaiser Permanente in Carson, California, sheds light on gluten, gluten-free foods, and why gluten may not be as detrimental as commonly believed.

So, what exactly is gluten, and which foods contain it? According to Brooks, gluten is a type of protein naturally found in wheat, rye, and barley. It is present in numerous processed foods and is often added to enhance texture and thickness. Common sources of gluten include breads, pastas, cereals, crackers, cakes, cookies, couscous, matzo, seitan, and beer.

To effectively avoid gluten, it is important to carefully read ingredient labels and ensure that gluten and its derivatives are not listed. Surprisingly, gluten can even be found in products such as soy sauce, marinades, and certain flavored yogurts.

Now, is gluten actually bad for you? For the most part, says Brooks, gluten is not intrinsically detrimental. It has no negative effects on health. In fact, gluten-containing grains like bulgur and barley possess beneficial nutrients such as fiber, vitamins, and minerals.

However, individuals with celiac disease should strictly avoid gluten and adhere to a gluten-free diet. Celiac disease is a genetic autoimmune disorder that impedes the body's ability to process gluten. Consumption of gluten in such cases can lead to severe damage to the small intestine and hinder nutrient absorption. Common symptoms of celiac disease include diarrhea, vomiting, skin rashes, joint pain, headaches, and mental fogginess. Approximately 1% of the global population is affected by celiac disease.

People with gluten allergies or sensitivities should also refrain from consuming gluten due to similar symptoms, although the small intestine remains unaffected in these cases.

But does following a gluten-free diet automatically mean adopting a healthier eating pattern? "No, a gluten-free diet is not necessarily a healthier choice," emphasizes Brooks. Surprisingly, there is no concrete evidence to suggest that a gluten-free diet is generally superior, unless one has celiac disease, a gluten allergy, or a sensitivity. However, individuals on a gluten-free diet often consume fewer processed foods, which can be considered a positive health benefit.

"The health difference does not solely stem from eliminating gluten," explains Brooks. It's mainly because you're avoiding processed foods and switching to more naturally occurring, whole foods overall.

For those who opt for a gluten-free diet, Brooks recommends embracing a whole food approach and selecting naturally gluten-free options. This entails consuming fruits, vegetables, legumes, nuts, seeds, meats, fish, eggs, and most dairy products in their unprocessed forms.

It is also crucial to compensate for the nutrients lost when eliminating gluten-containing whole grains. Brooks suggests incorporating naturally gluten-free whole grains like quinoa, brown rice, corn tortillas, sweet potatoes, and winter squash into the diet. These foods provide essential nutrients such as B vitamins, iron, zinc, magnesium, and calcium.

Now, what about gluten-free products such as cookies or muffins? Are they healthier alternatives? According to Brooks, "many people erroneously think that choosing a gluten-free muffin or cookie represents a healthier choice compared to their gluten-containing counterparts." However, this is not the case. Gluten-free products are often similar in nutritional content to their gluten-containing counterparts, containing high amounts of sugar and fewer healthy fats.

It is important to remember that gluten-free products are indeed healthier options for individuals with celiac disease as they safeguard.