Introduction
Yesterday’s rarity is today’s fad diet; in the last ten years, a lot of people have stopped consuming gluten in their daily diet. In this all-encompassing article, we shall look at different explanations to why people are turning into gluten-free diets and the various benefits that result from gluten-free dieting. After reading this article, you will know what kind of a diet you should abide to, whether the gluten-free diet is suitable for you or not.
What is Gluten?
So, let us first get some idea of what gluten is and why it became vital to eliminate it from one’s diet. Gluten is a protein present in some grains such as wheat, barley and rye. It is responsible for what gives those particular products the chewy and elastic characteristics and heavily involved in the making of bread and pizza and other wheat-based products out there.
Celiac disease or gluten intolerance means that gluten causes the body to attack healthy tissues as it is an invader. This can produce gastrointestinal issues, joint discomfort, skin rashes, among other inconveniences of the human body. When chronic, it brings about development of malnutrition and other health effects which are long-term.
Advantages of Gluten Free Diet
- Improved Digestion
Gluten-free diets can be advantageous in so many ways but the most notable is in digestion. For celiac, or those intolerant to gluten, avoiding it can help alleviate symptoms related with digestion, including bloating, constipation, frequent diarrhea, and abdominal pain. Exclusion of gluten in the diet leads to the thickening and regeneration of small intestine lining and normal functioning of the absorptive surface.
- Weight Loss
Another benefit of going for gluten-free is weight loss is also achievable among the users. Since many gluten free foods have been found to be richer in calories, fats, and sugars than foods containing gluten, they may lead to increased weight. Of course, when you remove processed foods from your diet and replace them with whole foods, gluten-free eaters will find they’re losing weight effortlessly.
- Increased Energy Levels
There are several claims connected with a gluten-free diet, such as improved energy levels and less fatigue. Since gluten is an irritant to the bowels and the digestive tract, eliminating it from your diet can help reduce inflammation and increase energy level.
- Better Nutrient Absorption
It has also found that a gluten-free diet contributes to better nutrient assimilation. While there is evidence pointing towards harms of gluten containing grains, notably wheat it lacks in some nutrients, including iron, zinc, and B-vitamins. If these grains are consumed, they must be substituted with other gluten-free grains which include quinoa, buckwheat, and amaranth; in this, you are very sure your body is receiving those vital compounds that it wants.
- Improved Skin Health
Living a gluten-free diet can also bring benefits to the skin. Some of the changes include but are not limited to improvement of gut health, reduction of inflammation in the body and body metabolism which lead to clearer skin. Also most of the gluten free foods are fortified with group of vitamins’ A,c and E which are very essential in maintaining our skin health and prevent damage caused to skin due to light exposure.
- Better Mood and Mental Health
This paper will highlight some of the numerous of the benefits associated with elimination of gluten in your diet including the improvement of mood and general mental health. Gluten also has been found to raise inflammatory biomarkers in the brain, which can contribute to some of the symptoms associated with depression, anxiety, and other mental disorders. Some of these symptoms may be eliminated if you stop consuming gluten and hence have a better mental health.
- Regular Exercise: A Key to Lowering Chronic Disease Risk
Last but not the least; it has been established that gluten-free diets may decrease the possibility of living with chronic diseases such as cardiovascular diseases, type 2 diabetes, as well as some forms of cancer. Comparative studies have also indicated that people on gluten-free diets have relatively low blood pressure, cholesterol and inflammation, which are factors for chronic diseases.
Getting Started with the Gluten-Free Diet
If you’re newly diagnosed with a gluten intolerance, it may seem a little intimidating to think about switching to a gluten-free diet, but there are some basic things you can do to help make the change go as smoothly as possible.
- Educate Yourself
The first thing that one has to do when considering a gluten free diet is to learn about gluten containing foods. Many grains including wheat, barley and rye contain gluten but it is also found in many other products including soy sauce, certain types of salad dressings and even lipstick. Here are some of the less obvious ways that gluten can be sneaking into your diet: If you know about these, then you will be able to steer clear of them.
- Gluten-Free Foods You Should Always Have in Your Kitchen
Taking your time to recognize the foods to be eliminated in your diet plan, the next big step is to recognizing which foods to take instead. Quinoa, rice, and buckwheat are among the gluten-free grains that I like, in addition to all naturally gluten free vegetables, fruits, and meats. You might also wish to stock up on gluten free flour as this can be used in baking breads, pastas and even cakes and cookies to mention but a few.
- Get Creative in the Kitchen
If you are planning to go gluten free, don’t think that it is a rule of the thumb to abandon all your favorite meals. As a result, with some ideas and a few trials in the kitchen, you can make all your favorite meals gluten-free – pizza, cookies, cakes and many other sweet treats. There is a plethora of websites, cook books and food blogs that give you ideas and recipes into going the gluten free way.
- Learn to Read Labels
This is of course very critical since when on a gluten-free diet, it is advisable to carefully read labels. Processed foods are a danger because gluten can be present in several forms, and they are often added to almost everything, so it is necessary to read the labels. If the food contains gluten in the United States, it is required that the words gluten must be stated in clear.print on the product. If the product does not have a marking that can inform the consumer of its gluten content it is better to pass it or better still consult the manufacturer to enquire whether the product is gluten free.
- Be Prepared for Challenges
Sometimes, especially in the initial stages, it may be relatively difficult to stick to a gluten-free diet, but one must learn to be very keen. You will have some challenges sometimes like take grains containing gluten by mistake or searching for gluten-free versions of your favorite foods. But it will take time and practice before you will find easy ways in managing your gluten-free diet.
Conclusion
Moving to a gluten-free diet may be highly beneficial and would result in digestion improvement, losing weight, enhancing mental state and decreasing the probability of developing chronic diseases. As you learn what foods contain gluten, what gluten-free foods are available in your grocery store and how to read labels, you will be able to eliminate gluten from your diet without too much stress. Though it will take some time to do so, it is recommended to adopt gluten-free products owing to many advantages it has.