Gluten-Free Doesn’t Always Mean Healthy

Many people who follow a gluten-free diet do so because of a wheat intolerance or an autoimmune disorder like celiac disease. In recent years, though, as awareness of gluten has become more widespread, and “gluten-free” has become a health food buzzword, more and more people are choosing to ditch gluten with the assumption that a gluten-free diet will be healthier or help them lose weight. And while many foods that contain the ingredient — such as pizza, beer, and cake — aren’t very nutritious, it’s not necessarily accurate to assume that going gluten-free will translate into a healthier diet overall.

Nutrients are often extracted alongside gluten

In fact, while you may cut out some junk foods that contain gluten, you’ll also cut out healthy (but gluten-filled) grains such as barley and couscous. And when shopping for processed foods marketed as gluten-free, you may find that they’re actually less nutritious than their gluten-containing counterparts.

How gluten-free foods can be unhealthy

Gluten adds flavor and texture, especially to baked goods, so when creating a gluten-free alternative, manufacturers often have to add extra sugar or fat to compensate. That can translate into more calories and and a higher percentage of calories from sugar. What’s more, an article by Consumer Reports explains that many gluten-free foods aren’t fortified with the same nutrients like folic acid and iron that are added to wheat flour-containing foods. An article from the Mayo Clinic notes that, “In the U.S., gluten-free foods tend to be lower in folate, thiamin, riboflavin and niacin,” which are important vitamins. That’s one reason it’s so crucial to check labels, beyond just looking for gluten-containing ingredients. Sometimes when we have to put so much energy into avoiding an ingredient that can make us sick, we forget to check for ingredients that keep us healthy.

Gluten-free — higher in calories, sugar, sodium, and cost?

In the Consumer Reports article referenced above, researchers analyzed a variety of gluten-free foods and compared them with them with those that had gluten. Overall, the gluten-free products tended to be higher in calories, sugar, and sodium, and almost always costed more.

A study at the University of Calgary headed by Charlene Elliott found similar results when researchers analyzed gluten-free foods marketed to children, although their results differ in that many of the gluten-free foods they analyzed contained less sodium. She summarized the results of the study by writing that, “child-targeted gluten-free products had lower levels of sodium, total fat, and saturated fat, but also had less protein and a [slightly higher] percentage of calories from sugar.”

Tips for a healthy gluten-free diet

In general, trying to replace a gluten-containing processed food with one that doesn’t contain gluten won’t translate into a more nutritious diet. Processed foods tend to be less nutritious than whole foods overall, and slapping a gluten-free label on them won’t change that.

Naturally gluten-free foods

When I first went gluten-free, I was craving the foods I used to eat with gluten, so I was eating a lot of gluten substitute foods. After a few years on the gluten-free diet, I became tired of the substitute gluten-free foods and started to eat naturally gluten-free foods. The bottom line is, we should do better with gluten-free foods. But until that happens on a larger scale, we can look to naturally gluten-free whole foods that are high in vitamins and nutrients.

Fresh fruits and vegetables are naturally gluten-free and rich in nutrients, as are nuts, beans, and legumes. And there are plenty of gluten-free sources of protein, such plain meat, fish, eggs, and poultry.

Gluten-free grains

As for grains, many nutrient-rich grains are naturally gluten-free. The website Healthline compiled a helpful list of the most nutritious gluten-free grains, many of which aren’t especially popular or well-known. It mentions sorghum, a cereal grain, which has anti-inflammatory properties and is also high in fiber, protein and iron. Quinoa is famous as a “super-food” high in antioxidants and protein. Quinoa is also unique in that it contains all eight essential amino acids, which is rare to find in a single food. Millet is a gluten-free grain that may even help to lower your blood sugar. Other healthy grains the article mentions include oats, buckwheat, teff, corn, and brown rice.

Overall, many of the key features of a healthy diet are consistent with or without gluten. It’s important to incorporate as many fruits and vegetables into your diet as possible, and to look for healthy sources of protein such as nuts and fish.

Say no to processed foods

In general, it’s important to avoid processed foods, especially those that are high in sugar and other simple carbohydrates. Typically, processed foods with long ingredients lists tend to be less healthy, often contain harmful preservatives, and may even contain hidden sources of gluten if the manufacturers don’t label the allergen clearly. When in doubt, it’s a good idea to scan the packaging, Google information about the product, read online reviews, or use the Nima sensor to test for gluten.

This post was written by Shireen Yates, founder and CEO of Nima. Nima makes portable food sensors that detect gluten or peanut in your food.