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The gluten-free diet is appropriate for some populations,
but may not be appropriate for everyone and it's important
for you to understand where you fall in that spectrum.
Let's start with gluten itself. Gluten is a protein found
in three kinds of grains: wheat, rye and barley.
Foods that contain these grains, such as white or wheat bread and
all-purpose flour, also contain gluten.
Gluten is actually what gives kneaded bread dough its stretchy
texture and allows bread dough to rise and create air pockets.
In fact, wheat is the most popular grain for bakers because of
the airiness and pleasant texture the gluten creates.
If you don't know if a product contains wheat, rye or barley,
look on the Food Label under the Ingredients List.
Unfortunately, some people's bodies don't react well to gluten.
Celiac disease is a disease that affects individuals who are
allergic to the gluten protein. Individuals diagnosed with
celiac disease must consume a gluten-free diet to prevent
severe consequences like diarrhea, inflammation, cramping or shock.
Other people may have gluten intolerance and experience
uncomfortable or painful side effects after consuming gluten.
As a result, many individuals with gluten intolerance avoid
gluten to prevent these side effects. If you have a gluten
intolerance, it is advised that you limit consumption of
gluten-containing foods.
If you do not have celiac disease or gluten intolerance,
there is absolutely no reason why you should avoid gluten.
The gluten-free diet has become a diet popularized by
celebrities and the media for its weight-loss benefits.
Most individuals lose weight on a gluten-free diet because
they eliminate high calorie gluten-containing foods from
their diet like baked goods, fast foods and processed foods.
It's important to remember that it's not necessarily being
gluten-free that is helping them lose weight, but a reduced
calorie intake and likely the consumption of healthier, less processed
foods, such as fruits, vegetables, dairy foods and leaner meats.
If you don't have to follow a gluten-free diet, there's no reason to
do so. You can enjoy gluten-containing foods and maintain a healthy weight.
Grains such as wheat, rye and barley can be part of a healthy, balanced diet.
Grains, especially whole grains, provide nutrients that play
an important role in energy levels, a healthy digestive tract,
and many other functions in the body.
The US Dietary Guidelines for Americans recommends making one
quarter of your plate grains and at least half of your total
grain intake from whole grain foods.
If you believe you may have a gluten allergy or intolerance,
talk to your primary care physician or a registered dietitian.