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Find out what happens to your body when you stop eating gluten. Understand the benefits and risks of cutting wheat from your diet!
In recent years, the diet without gluten has become one of the biggest food trends, being adopted by many people looking to improve their health and quality of life. Gluten, a protein found in wheat, barley and rye, is often associated with several health problems, which has led to the increase in gluten-free products and diets.
But is this exclusion necessary for everyone? Let’s explore what the science says about the benefits and risks of cutting wheat from your diet.
What is gluten and how does it affect the body?
Gluten is a protein found in certain grains, such as wheat, and is responsible for providing elasticity and structure to foods such as bread, pasta and cakes.
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For most people, it poses no danger and can be consumed without any problems. “Wheat is an excellent source of nutrients, such as fiber, protein, iron and vitamins,” explains nutritionist Melinda Dennis, nutrition coordinator at the Celiac Center of Boston.
However, some health conditions require that gluten be eliminated from the diet. celiac disease, an autoimmune disorder, is one of the main conditions in which a person needs to avoid it, as ingesting the protein causes damage to the small intestine.
In addition, there is gluten sensitivity, which causes digestive discomfort in some people, but without the intestinal damage of celiac disease. In these cases, a gluten-free diet is essential.
Why has gluten been so widely rejected?
In recent years, gluten-free eating has become a real craze, especially among those who have not been diagnosed with celiac disease or gluten sensitivity.
With the growing adherence to the diet, the global market for products without this protein has been expanding, and is projected to reach billions of dollars by 2032.
However, is a gluten-free diet really beneficial for everyone?
Many people have adopted this diet believing that it improves their overall health, but the truth is that, for the majority of the population, there is no scientific evidence to prove these benefits.
Nutritionist Janelle Smith, a specialist in digestive diseases, points out that the exclusion of gluten, in many situations, is just a response to food marketing.
“Gluten-free” has become a label associated with “healthier” products, although this isn’t always true. In reality, many gluten-free products are more processed and less nutritious than their traditional counterparts.
Furthermore, the media plays a major role in popularizing this diet, often exaggerating the supposed benefits of cutting it out of your diet.
However, scientific research has shown that this diet has no positive impact on conditions such as rheumatoid arthritis, autoimmune diseases or even athletic performance, as suggested by some advertising campaigns.
What happens when you stop eating gluten?
While a gluten-free diet is essential for those suffering from diseases such as celiac disease, it may not provide significant benefits for most people.
In fact, cutting out gluten unnecessarily can be harmful to your health in a number of ways. Many gluten-free foods contain less fiber, less protein, and more fat than their wheat-based counterparts.
“By cutting out wheat, you may be missing out on important nutrients for your body,” warns Melinda Dennis. In addition, these products tend to be higher in calories and sugar, which can lead to weight gain.
A 2021 study found that gluten-free foods often contain more saturated fat and carbohydrates than their gluten-containing counterparts. And if you don’t replace these foods with nutritious options, you could end up suffering from iron deficiencies. folate and fiber, essential nutrients for the proper functioning of the body.
Given what has been explained, we see that for the vast majority of people, eliminating gluten is not necessary and can even harm their health.
Although there are specific conditions, such as celiac disease and gluten sensitivity, which require cutting protein from the diet, for those who do not have these problems, there is no scientific reason to eliminate gluten. Wheat, especially whole wheat, is an excellent source of essential nutrients such as fiber and protein.
Instead of following food fads, it is important to prioritize a balanced diet, including whole grains, vegetables, fruits and lean proteins.
For those who really need to cut out gluten, it is essential to consult a nutritionist or doctor to ensure that the diet is balanced and meets the body's needs.
Remember: gluten itself is not the villain, but rather the way it is consumed in excess or without due attention to individual nutritional needs.
