BEFORE TEN YEARS AGO PEOPLE RARELY GAVE THE SUBJECT OF GLUTEN MUCH THOUGHT . NOWADAYS , GLUTEN HAS BECOME THE ULTIMATE CULINARY VILLAIN , RESPONSIBLE FOR EVERYTHING FROM CHRONIC FATIGUE TO CANCER . GOING GLUTEN-FREE HAS BEEN LAUDED FOR HELPING PEOPLE LOSE WEIGHT , IMPROVING THEIR HEALTH , AND CURING THEIR PHYSICAL AND PSYCHOLOGICAL AILMENTS . FOR PEOPLE WHO SUFFER FROM GLUTEN SENSITIVITIES , OR CELIAC DISEASE THE PREVALENCE OF GLUTEN-FREE PRODUCTS IS EXTREMELY FREEING ; HOWEVER FOR THOSE WHO DON ’ T HAVE THESE CONDITIONS AND ARE GOING GLUTEN-FREE …

Anytime you eliminate huge food groups from your diet , you set yourself up for nutritional deficiencies . Many whole wheat and grain products are fortified with B vitamins , Calcium , Iron , Zinc , and Magnesium . The fiber you naturally get from whole wheat is said to aid proper digestion and help lower the risk of heart disease , high blood pressure , high cholesterol , and diabetes . Despite what people might think , many gluten-free products are not fortified with the essential vitamins and minerals present in their whole grain counterparts . More surprising still , studies have shown that a glutenfree diet may actually harm our natural gut flora and immune function by allowing an overgrowth of harmful bacteria to grow in the intestines . This is because the components found in whole wheat act as prebiotics that feed our good bacteria . Additionally , many gluten-free products are derived from rice , which can contain significant levels of arsenic . That means you are more likely to increase the levels of arsenic in your body .

One of the biggest claims of the gluten-free movement is that it promotes weight loss . So far , there has been no definitive evidence linking weight loss to the elimination of gluten from one ’ s diet . In fact , research suggests that it may actually cause you to gain weight . The same way “ fat free ” foods compensate for a loss of flavor by adding more sugar and sodium , gluten-free foods add more fat , sugar , and sodium to get that extra ‘ oomph ’ gluten naturally provides . As a result , gluten-free foods will often have a higher calorie count than whole grain and wheat products . Those who claim to have lost weight by going glutenfree could have done so because they eliminated processed foods or sweets from their diet , such as swapping a cookie for an apple or swapping pasta for grains like quinoa .

Much like going vegetarian or vegan , there is a right way and a wrong way to eliminate gluten from your diet .

Going gluten-free also means you may be spending a lot more money . Research has found that gluten-free products are more expensive than their regular counterparts , sometimes by double or triple the cost . This is probably due to the added costs manufacturers face for certification and labeling regulations . Despite these regulations , however , a number of products labeled as gluten-free still may have more than the FDA ’ s 20 parts per million of gluten . Manufacturers often use the same equipment to process their gluten products for their gluten-free ones , meaning there ’ s a risk of contamination . Furthermore , some manufacturers may eliminate gluten from their products but add malt , malt extract , or malt syrup for flavoring , all of which are usually made from barley . That means you may be paying more for something that might still have gluten in it .

Much like going vegetarian or vegan , there is a right way and a wrong way to eliminate gluten from your diet . If you truly wish to go gluten-free , make sure to eat a variety of grains , such as amaranth , corn , millet , quinoa , teff , and the occasional serving of rice . Whole foods such as fruit , vegetables , lean meat and poultry , fish , and nuts are naturally gluten free . Be sure to keep an eye out for the sugar , fat , and sodium content of gluten-free products in stores . If the gluten-free diet works for you , try to be mindful of how much you praise it . For the more than 300,000 people in this country with gluten sensitivities and celiac disease , a gluten-free diet is a burden . Someone who can ’ t enjoy a slice of birthday cake at the office or a beer at a get-together might find it extremely frustrating to hear about how wonderful going gluten-free is .

Sources : WebMD , NutritionFacts . org ,

CRYSTAL HAN is a freelance writer and artist . She graduated from San José State University with a BFA in Animation / Illustration and is an aspiring novelist , currently working on two books .

GILROY • MORGAN HILL • SAN MARTIN JANUARY / FEBRUARY 2017 gmhtoday . com

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