FacebookCeliac disease is thought to have begun around the time of the first agricultural revolution. Human diets began to change, and some bodies adapted more easily than others.
Though the existence of celiac disease was understood, its true trigger – gluten – wasn’t identified until World War II when Dutch pediatrician Willem Karel Dicke noticed a decline in celiac disease mortality during the Dutch famine. Dr. Dicke went on to develop a wheat-free diet and, inspired by his research, an English medical team pinpointed gluten as the trigger for celiac disease in the early 1950s. Celiac disease was recognized as an autoimmune disease in the second half of the 20th century and the gluten-free diet came to be accepted as the primary form of treatment.
Because of this, the early 21st century saw a dietary revolution in which specific foods, nutrients, and patterns of eating were demonized – gluten among them. There remains a great deal of misinformation out there about gluten and the gluten-free diet.
Here are the truths behind the myths…
Myth #1: The gluten-free diet is inherently healthier than other diets.
Fact: The gluten-free diet is exactly what it sounds like – a diet from which gluten is excluded. Gluten is a protein found in wheat, barley, and rye, and it is the trigger for celiac disease.
Though it is true that a gluten-free diet is the only effective form of treatment for individuals with celiac disease, gluten sensitivity, and other conditions mediated by gluten, this type of diet is not necessarily healthier for the general population. A healthy diet is determined by the overall food choices an individual makes.
Over the past few decades, commercial gluten-free foods have become increasingly available. It’s entirely possible to build a gluten-free diet around packaged foods but these foods can be high in fat, sugar, and calories as their gluten-containing counterparts. Therefore, it’s important to follow a gluten-free diet that is well-rounded and incorporates naturally gluten-free foods such as fruits, vegetables, and lean meats.
Myth #2: Gluten-free diets are good for weight loss.
Fact: Just as gluten-free diets aren’t inherently healthier than other diets, removing gluten-containing foods from your eating habits isn’t necessarily a formula for weight loss.
Weight loss diets are generally developed with nutrition and calorie content as the priorities. Low-calorie, nutrient-dense foods are often the foundation of diets that promote weight loss – this typically includes whole foods like fruits, vegetables, and lean proteins. Whole grains are also frequently featured in these diets, so gluten is not automatically excluded.
Simply swapping gluten-containing foods like pasta or bread for gluten-free alternatives doesn’t necessarily change the nutrient composition or calorie content for the better.
Myth #3: A little bit of gluten won’t hurt.
Fact: Individual sensitivity to gluten varies among individuals with celiac disease and gluten intolerance. Just because an individual doesn’t experience physical symptoms after consuming a small amount of gluten, however, doesn’t mean it isn’t doing damage.
Celiac disease is an autoimmune disease triggered by gluten. While many individuals experience noticeable physical symptoms, the true consequences of celiac disease occur on the cellular level. Even the slightest trace of gluten can cause damage to the cells in the small intestine of a person with celiac disease. This is why it’s so important for celiacs to avoid cross-contamination.
While non-celiac gluten sensitivity – sometimes called gluten intolerance – is less well understood than celiac disease, some individuals seem able to tolerate small amounts of gluten. Because the condition is still being studied, however, it may be wise for these individuals to avoid all traces of gluten as well.
Myth #4: The gluten-free diet is limited and boring.
Fact: The only requirement of a gluten-free diet is that it does not contain gluten. Though many modern convenience foods are made with wheat flour and other gluten-containing ingredients, there’s still plenty of variety to be enjoyed.
Variety is the spice of life, and you can make any diet more interesting by injecting a little creativity. Gluten-free cookbooks, blogs, and magazines are abundant and an excellent way to build your repertoire of gluten-free recipes. Plus, with gluten-free all-purpose flour blends, it’s easy to turn regular wheat-based recipes into gluten-free replacements.
While it’s important to build any diet around whole foods like fresh fruits, meats, and veggies, commercial gluten-free packaged foods offer convenience when you need it. Keeping some gluten-free bread, pasta, and snacks on hand ensures that you’ll always have safe food options, even when you’re in a rush to prepare something to eat.
Myth #5: It’s expensive to follow a gluten-free diet.
Fact: Gluten-free versions of staples like bread tend to be pricier than their gluten-containing alternatives, it’s true. But any diet can become expensive if you build it around packaged foods.
Generally speaking, it’s a myth that healthy diets are expensive. How much you spend on food is entirely up to you, whether you’re following a gluten-free diet or not. By shopping sales, developing a weekly meal plan, and buying in bulk, you can make any diet more affordable.
With proper planning, it’s simple enough to build a diet around naturally gluten-free foods like fruits, vegetables, whole grains, and proteins. Keeping some gluten-free convenience foods on hand is a good idea, but you don’t have to fill your pantry with pricey packaged goods.
New to the gluten-free diet and not sure where to start? Find recipes, lifestyle tips, and gluten-free resources on Schaer.com.
