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5 Gluten Free Diet Benefits PLR Articles

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Dispelling Common Myths and Misconceptions of the Gluten-Free Diet

Over the past decade, gluten has received a lot of bad press on social media and other channels. As the world gets “smaller” and more informed because of the internet, it’s easier for myths and misconceptions to be passed off as facts.

In this article, we’ll look at some of the most common misconceptions that are leading people down the wrong path. Knowledge is power and knowing exactly what the disease is and how to manage it will help you to wade through the misinformation and get to the truth.

1. Celiac disease is curable

No, it’s not. You’re born with it, but symptoms only show up after you consume gluten. Even if you’ve been diagnosed with celiac disease but no signs or symptoms have manifested, there’s always a chance that they can show up later in life.

Steering clear of gluten before you see any symptoms will be a wise move. Prevention is better than cure… though in this case, there is no cure.

2. A gluten-free diet is suitable even if you’re not gluten intolerant

Another very common misconception is believing that gluten is bad for you. The truth of the matter is that if your body can handle gluten, you really do not need to be on a gluten-free diet. It is not harmful.
In fact, being on a gluten-free diet will be an unnecessary hassle and you may have nutrient deficiencies and lack fiber. If you’re not gluten sensitive, there are many other better diets to choose.

3. The gluten-free diet is healthy

The gluten-free diet was designed to keep gluten out of meals for people suffering from celiac disease. It wasn’t created for weight loss. There’s a common misconception that the gluten-free diet is for good health.

Because the diet emphasizes cutting out foods containing gluten, that eliminates most processed foods. When people go on a gluten-free diet, they’ll experience weight loss, but it’s not from cutting out the gluten, but from eliminating a huge chunk of processed foods from their diet.

You can easily eliminate processed foods from your diet without being gluten-free. The culprit for weight gain, inflammation and a myriad of other problems is sugar, and not gluten.
Gluten only affects those who are intolerant to it. If you can consume gluten without experiencing any adverse reactions, you’re better off getting on a diet such as the keto or Mediterranean diet that’s more health focused… and easier to adopt.

4. Celiac disease is hereditary

A common belief is that if no one in your family ever had celiac disease, you won’t. This is not true. Even if your parents don’t have it, there’s still a chance you may get it.

5. Small amounts of gluten are ok

This is another misconception that’s mostly believed because people do not want to give up the foods they love. In reality, even very small amounts of gluten can cause your body to react adversely. Even bread crumbs containing gluten can do damage to your small intestine.
There are many other misconceptions out there, but these are the most common ones. To sum it up, the gluten-free diet is best for celiacs, and if you can consume gluten, you really don’t need to be on it.

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Is the Gluten-Free Diet Suitable for Everyone?

The gluten-free diet is best for those suffering from celiac disease or those who are non-celiac gluten intolerant. That said, this is a diet that is suitable for most people. Since the only thing unique about this diet is the fact that no gluten is allowed in it, it’s really not that difficult to understand.

Most diets play around with the macronutrient intakes to get a particular result (that’s often weight loss related). The keto diet focuses on getting 70 to 75% of the calories from fat. The paleo diet focuses on getting most of the calories from protein while cutting out all sugar and a huge chunk of starchy carbs.

The gluten-free diet does not focus on fat loss. It’s a diet that’s absolutely necessary if you’re gluten intolerant. When someone who can’t handle gluten but consumes it, inflammation will occur in the lower intestine.

The hair like villi in your intestine will get damaged and over time many health problems will take root.

Most people who are gluten sensitive will experience headaches, fatigue, skin problems, abdominal pain, constipation, joint pain, etc. These are all symptoms of gluten intolerance… BUT they only occur when gluten is consumed.

If someone with celiac disease cuts out gluten from his/her diet completely, the symptoms will not manifest. That will be the end of it. This problem has a very direct solution. No gluten. Period.

Yet, the gluten diet is NOT easy to adhere to because our diets these days are high in processed foods. Most food manufacturers use gluten in the foods they produce. It sneaks into just about everything from sauces to cakes to alcohol.

So, the biggest challenge for someone with celiac disease will be avoiding these gluten foods. Saying that this endeavor is inconvenient would be an understatement. It’s a real hassle to eliminate gluten from your diet.

Even eating out becomes a monumental chore because it’s so difficult to find places that cater gluten-free meals. Even the food preparation matters because of the risk of cross-contamination.
While the gluten-free diet is suitable for most people, the hassle just isn’t worth it if you’re not gluten sensitive. You can achieve weight loss and good health with many other diets that are less restrictive.

With a good exercise regimen and a balanced diet where you’re on a daily caloric deficit of about 500 calories, you can achieve your ideal body over time. It will be much easier and less stressful.
It’s also worth noting that the gluten-free diet can cause nutrient deficiencies too. Usually, supplements will be required to get the nutrients that are lacking and there will be a need to focus on fiber.

It’s very common to have insufficient fiber when you’re on a gluten-free diet. While this extra effort is a necessity for those who are gluten intolerant, someone who isn’t will not need to go through this extra trouble.

They can easily get all the nutrients and fiber they need from most foods since they’re not gluten sensitive. Gluten has gotten a bad reputation over the years and many people are misinformed.

It’s only a problem if you’re sensitive to it. If you’re not, it’s just fine in your diet. Your focus should be on cutting down your sugar intake. Sugar is more detrimental than gluten if you’re not suffering from celiac disease. Know your priorities and choose wisely.

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5 Challenges of Adopting a Gluten-Free Diet

As with any new endeavor in life, you will face challenges when you first embark on a gluten-free diet. You could be starting the diet because you’re gluten intolerant or maybe you’re just trying to live a healthier life.

Whatever the case may be, you’ll encounter one or several of the challenges listed below. Knowing what they are will help you be aware of them when they arise, and you’ll know how to overcome them.

1. Adopting the diet

Just like any diet, there will always be a transition phase where you need to grit your teeth and have self-discipline. If it’s the low carb diet, you’ll need to drastically cut your carbs. If it’s the paleo diet, several foods such as sugar and refined oil are no-nos.

With the gluten-free diet, you’ll need to avoid foods containing gluten. Just knowing what these foods are will be half the battle won. So, you’ll need to do your research and understand which foods you’re consuming may contain gluten.

Initially, it may be difficult to give up several of the foods that you’re accustomed to eating such as burgers (because the buns contain gluten) and ice-cream, etc. You’ll need to find gluten-free substitutes to consume and that can be troublesome. So, there is a period of adaptation that is inevitable.

2. Nutrition deficiencies

Nutrition deficiencies arise when people give up too many foods because they contain gluten. While they may not get gluten in their diet, they also don’t get several vitamins and minerals that the body needs.

The best way to get around this problem is to get a multivitamin that contains several different vitamins such as vitamin A, vitamin D, iron, fiber, etc. The supplements will have to pick up the slack created by the diet.

3. The risk of cross-contamination

If you’re the only gluten-sensitive person in the house, the rest of your family members may not be on a gluten-free diet. That will mean the risk of cross-contamination is higher.

For example, if your spouse uses the bread knife to spread the butter on her bread, she may unknowingly leave minute crumbs on the butter. If you use the same butter on your toast, the crumbs that contain gluten will enter your system and you’ll feel the effects later.

So, having separate utensils, cookware, and even specially prepared meals will become necessary. It goes without saying that all of these requires extra effort and it can be challenging at times to have special arrangements just to maintain the gluten-free diet.

4. Gluten sneaks in

Gluten doesn’t only appear in foods. It’s a highly versatile ingredient and because of its viscoelastic nature, it can be found in several other objects too. Lick a stamp to use it on a letter? Guess what? The adhesive side may contain gluten.

Using lipstick? It may contain gluten too. Since it sneaks into many products, being extra vigilant is imperative so that you can ascertain where the gluten is coming from.

5. Hassle of eating out

It becomes quite a problem when dining out because you’ll often not be in control of the food preparation or the ingredients that go into the food. While you can give the chef special instructions, cross contaminations can occur. In some cases, the restaurant may not even be able to prepare dishes according to your requirements.

So, you’ll be limited to the places that can provide gluten-free meals. This sure can put a dampener on the mood when you’re going out with friends and don’t want to impose.

All the challenges listed above are very real and encountered by most people on the gluten-free diet. Depending on your reasons for adopting this diet, it may be crucial that you be 100% gluten-free, or you may be allowed to be flexible every now and then if you’re not gluten sensitive.

Maintain a positive attitude and accept the fact that hassle and extra effort is part and parcel of adopting this diet. Once you’ve gotten into the swing of things and sorted out most of the initial bugbears, you’ll be more compliant, and life will get easier.

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Acceptable Foods and Which to Avoid

When it comes to the foods you can eat when you are on a gluten-free diet the avoidable foods list is much longer than the list of foods you can have. There are so many foods now that have preservatives and other ingredients that are a part of the gluten family that it makes it much more difficult to eat, but it’s not impossible if you know what to look for.

Foods that contain cornmeal, flax, millet, amaranth, and arrowroot are just a few of the ingredients you can have. This makes it a little easier to make your own or find foods you can have. You’ll find hominy, buckwheat, and tapioca are also ingredients you can have when you’re on a gluten-free diet.

Unless you have other food allergies the following foods are allowed for those on the gluten-free diet.

1. Fresh eggs
2. Fruits and vegetables
3. Beans, nuts, and seeds
4. Most dairy products
5. Fresh meats like poultry and fish

You do have to be careful with some of these foods though because they may contain added ingredients that could cause you problems. If your meats are made with a marinade or are breaded you may not be able to eat them. Unless you do it yourself and you’re sure they don’t contain gluten it’s not a good idea to eat them. A lot of these types of added ingredients contain gluten in some form.

The list of foods to avoid is much longer than the ones you can have, so it’s vital you know exactly what to look for so you know you’re eating safe foods. Here are a few for you to look for.

1. Barley in almost any form (this includes malt flavoring or vinegar)
2. Wheat
3. Triticale (this is a cross between rye and wheat)
4. Rye

Ingredients to look for that need to be avoided include the following.

1. Semolina
2. Spelt
3. Farina
4. Kamut
5. Bulgur
6. Durum flour
7. Graham flour

There are a number of foods you need to avoid when eating gluten-free because they contain many of the ingredients known to contain gluten. They would include some of the following.

1. French Fries
2. Pasta’s
3. Salad Dressings
4. Soups and soup bases
5. Croutons
6. Processed lunch meats
7. Sauces
8. Seasoned rice mixes

There are many more types of foods you must avoid. Some are regional while others may be known only to families. The most important thing to remember is ask if you’re unsure of the ingredients.

Avoiding foods is hard to do, but you must make it work for you when you eat gluten-free. No matter how good you feel or how small the amount of gluten is in a food you want to have, it’s just not worth the risk. It’s also important to remember, natural doesn’t necessarily mean you can eat it, so it’s best to avoid the foods listed above that are dangerous for those that eat gluten-free and enjoy the ones listed above that are save and good for you to eat.

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5. What are the Pros and Cons of a Gluten-free Diet?
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