Gluten-free nutrition has become increasingly popular in recent years and has begun to appear on supermarket shelves, cafes and restaurant menus. So, is this type of nutrition suitable for everyone? Here is Güven’s answer…
Nazan DOĞANER HALICI
Release: 05:10 – 07 November 2023 Updated:
The different nutritional models we constantly encounter arouse curiosity. In fact, it is often tried without getting an expert opinion because it is thought to be healthier. Gluten-free nutrition has become very popular lately. Therefore, Expert Dietitian Ayşe Gül Güven explained what gluten-free nutrition means, the risks and benefits of reducing or cutting out gluten, and who it is suitable for:
When is it recommended?
CELIAC: People with celiac disease should follow a gluten-free diet. Because the body attacks the small intestine as an autoimmune response to gluten. It causes abdominal pain, nausea, bloating and diarrhea. In this condition, also known as gluten enteropathy, the person cannot tolerate gluten and must follow a gluten-free diet for life. It is due to damaged intestinal tissue in cases where attention is not paid or diagnosed late.
Excessive weight loss and inability to gain weight are observed.
GLUTEN SENSITIVITY: People with gluten intolerance, also called non-celiac gluten sensitivity, would do well to eliminate gluten from their diet. These people feel better when they eliminate gluten from their diet. With a nutrition program appropriate to the situation, complaints such as fatigue, gas, edema, bloating, constipation or diarrhea are eliminated and their energy is increased.
WHEAT ALLERGY: People with such an allergy should avoid certain foods that contain gluten, not because of gluten. Wheat triggers an immune response in their bodies that can cause skin problems like dermatitis and symptoms like headaches or sneezing. They can eat gluten in other grains, including barley and rye.
GLUTEN ANcestor: It is an autoimmune disorder that affects certain nerve tissues. It causes problems with muscle control and voluntary muscle movements. Attention should be paid to gluten sources in the diet.
OVERWEIGHT: Gluten-free diet; Bread, pasta, bulgur, bagels, pastries, pastries, etc., which you easily encounter in daily life and make up the majority of general eating habits. It means eliminating bakery/patisserie products, fast food and packaged products from your diet. Therefore, if you do not exaggerate the portions, it will be easier for you to lose weight. Therefore, correct diagnosis and treatment improve the person’s quality of life and enable him to live a healthier life, while also strengthening his adherence to his diet.
What is a gluten-free diet?
A gluten-free diet means removing foods that contain gluten, a protein found in grains such as wheat, barley and rye (bread, pasta, flour and anything made from flour), from your diet. Your diet mainly consists of foods such as gluten-free vegetables, fruits, meat types, eggs, dairy products, legumes, nuts, corn, potatoes, rice, buckwheat, quinoa, amaranth, processed gluten-free flour, gluten-free pasta, gluten-free breakfast cereals or gluten-free oatmeal. . It should be noted that foods labeled “gluten-free” contain 10 ppm or less gluten. Gluten can be encountered in many places in daily life. Soy sauce, ice cream, some medications, beauty products and dietary supplements may also contain gluten.
Is it right for people without celiac disease to follow a gluten-free diet?
Some foods containing gluten are sources of important vitamins and minerals such as B vitamins, iron and magnesium. If you completely eliminate gluten from your diet, you run the risk of missing out on whole grains, fiber, and nutritious micronutrients. If you’re at risk for heart disease or diabetes, it’s important to include enough whole grains in your diet. Whole grains may help regulate cholesterol and blood sugar levels. Some processed gluten-free foods are high in sodium, sugar and fat. Consuming these foods can lead to weight gain, blood sugar fluctuations, high blood pressure and nutritional imbalances. So a gluten-free label does not make a food healthy. Unless you have celiac disease or gastrointestinal irritation, you should eliminate highly processed foods from your diet before eliminating gluten. Many people feel healthy and well not by eliminating gluten, but simply by eating better.
Does gluten deficiency cause problems?
There is no data indicating that there will be a problem especially due to gluten deficiency. However, some people have experienced dizziness, weakness, nausea, extreme hunger, anxiety and depressed mood when suddenly switching from a diet containing a lot of gluten to a gluten-free diet. This situation is likely to be related to not consuming enough vegetables, fruits, legumes, and other foods that do not contain gluten.