Gluten Free is not healthy? Blasphemy –you must think someone has hijacked my blog, but it’s true. Just because a food is gluten free does not mean it is healthy.
Sadly, the recent popularity of “gluten free” has many thinking that if they eliminate gluten, they are on a healthy diet. As Michael Pollan wrote last year in the New York Times Magazine, “Gluten has become the bad nutrient of the moment.”
I think it’s time for those of us in the gluten free blogoshpere to admit that villainizing one ingredient is not enough when it comes to eating well.
With all of the hype surrounding gluten free, no one mentions the dirty little secret of the Standard Gluten Free Diet. Few realize that when it comes to gluten free baked goods such as bread, snacks, and desserts, gluten free food is not as nutritious as “regular” food. That’s because gluten free goods are generally made with ingredients such as rice, corn, potatoes, sorghum, tapioca and millet, which are higher in carbohydrates and lower in protein and other nutrients than wheat flour. Sad, but true. The typical gluten free ingredients that are used in place of wheat are less nutritious than wheat itself.
The Gluten Free diet is a very specific requirement for very specific people –those with celiac, gluten intolerance or gluten sensitivity. People with these conditions have to eliminate gluten from their diets to make sure their body doesn’t deteriorate. Let’s remember though, that doing so doesn’t actually speak to eating the diet and consuming the foods that allow your body to thrive. Those are two separate things. Therefore, the millions of Americans jumping on the gluten free bandwagon, who believe that eliminating one ingredient is a quick fix are short changing themselves.
If you have any of the above conditions (and it’s a good idea to go to a doctor and get tested if you think you might) remove gluten from your diet. For that matter, if something makes you feel sick, get it out of your diet! However, if you think eliminating one food gives you a free pass to eat processed gluten free goods made from rice, corn, etc., and that this will make you healthy, guess again.
The best path to wellness is a well rounded diet which includes many foods –it is far more work than simply bastardizing one ingredient, such as gluten.
What does eating healthy entail? Consuming a diverse array of nutrient dense foods every day; day after day. When I was a little girl, my Dad told me to eat the rainbow. So I’m staying away from fad diets and sticking with Dad’s advice. I have to agree with him, eating close to the earth is, and always has been, the way to go.
Angela @ HomeCookedHealthy says
THANK YOU! It’s so difficult to cut throught the advertising sometimes. Gluten-free has become the new buzz word in health circles which has in turn given way to an avalanche of advertising for products labeled gluten-free. Unfortunately if it’s processed it’s most likely full of sugars and chemicals to try and “make up” for the taste and texture. ALWAYS read the labels to keep it healthy for your family.
Nenah Sylver says
I found the title of this somewhat informative blog misleading. A more accurate title would have been called, “Gluten Free Does Not Necessarily Mean ‘Healthy’.” This kind of message is often used by advertising circles to reel people in. I didn’t expect such a ploy on this site.
Plus, it depends on the ingredients that makes wheat-containing foods healthier than foods not containing wheat. The reasons for using wheat is that its sticky gluten gives such a wonderful texture to baked goods. However, the “disadvantage” to not eating wheat can more than be made up for by putting more eggs into a recipe.
You write, “The gluten free diet is a very specific requirement for very specific people –those with celiac, gluten intolerance or gluten sensitivity.” But studies show that even so-called “normal” people have problems with gluten. Following are a few examples.
A recent study showed that people with IBS (Irritable Bowel Syndrome), who did NOT test positive for celiac, improved when going on a gluten free diet.
http://www.ncbi.nlm.nih.gov/pubmed/21224837
Dr. Fasano’s finding that gliadin (the problematic protein in gluten) causes transient leaky gut in ALL humans and in several animals. This has huge implications, since rogue (foreign) proteins in the blood are thought to be the cause of autoimmune disorders.
If Dr. Fasano is correct (and I believe he is), then gluten could be causing low-level damage in everyone:
http://www.ncbi.nlm.nih.gov/pubmed/16635908
“Both ex vivo human small intestines and intestinal cell monolayers were exposed to gliadin, and zonulin release and changes in paracellular permeability were monitored in the presence and absence of zonulin antagonism. Zonulin binding, cytoskeletal rearrangement, and zonula occludens-1 (ZO-1) redistribution were evaluated by immunofluorescence microscopy. Tight junction occludin and ZO-1 gene expression was evaluated by real-time polymerase chain reaction (PCR).”
In other words, when human gut cells are exposed to gliadin, they release zonulin. In the paragraph after, he states:
“When exposed to luminal gliadin, intestinal biopsies from celiac patients in remission expressed a sustained luminal zonulin release and increase in intestinal permeability that was blocked by FZI/0 pretreatment. Conversely, biopsies from non-celiac patients demonstrated a limited, transient zonulin release which was paralleled by an increase in intestinal permeability that never reached the level of permeability seen in celiac disease (CD) tissues. Chronic gliadin exposure caused down-regulation of both ZO-1 and occludin gene expression.”
So, even if you don’t have Celiac disease, a little bit of zonulin still gets produced in response to eating gluten. (This is in so-called “normal” people, whose who are NOT diagnosed with Celiac, gluten intolerance or gluten sensitivity.) Zonulin production can lead to Type 1 diabetes and MS:
http://diabetes.diabetesjournals.org/content/55/5/1443.long
http://honolulu.injuryboard.com/fda-and-prescription-drugs/zonulin-research-key-to-cures-for-autoimmune-disorders-like-ms.aspx?googleid=270442
Ron Hoggan writes about going on a gluten free diet or starting your children on a gluten free diet:
http://www.celiac.com/articles/22429/1/Ron-Hoggans-Response-to-Dieters-Warned-on-Going-Gluten-free-Article/Page1.html
Really, with all the evidence out there, is eating gluten worth the risk? For ANYONE?
angela pittaway says
i do agree but i also think high protein diets and eating almond flour all the time is not healthy too and can cause weight gain. also the gallbladder and liver does not cope well with nuts and causes problems with lots people
TJ says
Angela, some people would claim to gain weight on an all water diet. I have been following a paleo/primal diet for the past 14 months and have lost 90 pounds and feel tremendous.
I eat lots of protein, accompanied by healthy carbs. I don’t think anyone, especially Elana is promoting eating large quantities of almond flour.
angela pittaway says
yes this may work for u but for some eating large amounts of protein remains difficult to digest and im one of them unfortunately.
nat says
Yes I agree. I lost 5 lbs after I stopped baking with almond flour and coconut flour. Plus, eating the almond flour baked goods increased my cravings for more.
Amy C says
Seeds and nuts are high in phytic acid – they need to be soaked overnight. So what I do with the “multi ‘grain’ cracker” recipe (which my kids love) is make the dough and let it sit on my counter before I roll it out the next day. Sometimes I use sprouted & dehydrated sunflower seeds instead of unsprouted, because that’s what I keep a jar of for snacking and salads. Sprouted is better than soaked, but soaked is better than unsoaked.
Jane says
Of course gluten free doesn’t mean it’s good for you. And neither are almond flour grapeseed oil cookies and other fat & sugar laden baked goods. But thier not meant to sustain you. THEY’RE TREATS! If you’re aware your health is not what it should be then you should be incorporating more fruits and vegetables and maybe some carefully chosen flesh foods.
The recipes Elana has developed should be viewed as occaisional indulgences and transitional foods to help you crossover to a better eating style. When you choose something to eat, ask yourself if this food will give you energy or use your energy to metabolize it. The food that will give you radiant health is the food that radiates the energy of the sun and is as close to it’s natural state as possible. NOT processesed,altered,or dead food. But it takes time to change and yes even getting rid of just the gluten can make that indulgence one step closer to better health.
Mary says
Jane I agree with you. I was at a loss for good food when I found Elana on Pinterist. What a blessing! Dr. had taken me off gluten and since I am a bread maker and a bread eater, I searched until I found a recipe to almost perfect bread, made with rice flour and a few others in the mix. Then Dr. said “grain free”, I was back to square one. Then along came Elana and almond flour! Yes it has a lot of calleries and like anything else, too much is not good for you, but it sure adds to a good meal of steak and vegies.
Mary
Jennifer Ketterer says
I can not agree with you more on educating others that a GF diet does not mean healthy. A lot of people get fat on that diet because they over load on simple sugars. One needs to remember that a produce dominated diet is always better and breads and what not should be done with care and moderation! Thanks Elana!
Candace says
Thank you for making this point and spreading the word. My daughter and I were just diagnosed celiac and I’m having a very hard time finding healthy options for her. Instead — I’m up all night preparing healthy and colorful meals that will fill both of us up. Everyone says being celiac is no big deal… there are tons of gluten-free options out there, but you hit the nail on the head! They aren’t necessarily “healthy” options.
Jeanne White says
Regular meals are not too difficult. You are better off not eating processed foods anyway. Desserts are really difficult. I just don’t eat much of them, but when I do make cookies or cake, I use coconut flour and sometimes a little almond flour. Coconut flour makes nice bread and rolls, too.
donna says
all well said, elana…there is alot of ‘junk’ out there that does not contain gluten…sugars and starchy carbs amongst them….and i would like to add that not all ‘tests’ are accurate…there are people who eat a reasonable diet and can ingest gluten with no problems… if you feel better off gluten- then you are sensitive to it no matter what any test says…the best ‘test’ is you paying attention to how your body responds to foods…
thanks for posting this elana…;-)
Moriah says
Thanks for this post as what you’ve said is SO true! When my son was diagnosed with Type 1 diabetes, I found that many products replace sugar with fat- and vice versa. So we began replacing the processed foods with salads, fruits and veggies. And I began grinding my own wheat to make homemade breads and baked goods.. When three of us were diagnosed with with Celiac, I couldn’t believe how little nutrition was found in GF foods as well as how many GF items are full of sugar. That’s when I discovered your website. Elana, you’ve been a lifesaver to me and my family!! I was drowning in my own tears as I created yucky tasting, nutritionless food for me and my family but didn’t know what to do. THANK YOU for all you do!!
Billie J Hord says
I have been on the gf diet for over 25 years, and I am healthy due to taking vitamins, lots of vegetables and fruit. I am 91 yrs of age and do not have any pain from arthritis, joints,
do not have to take pain meds. So keep up with me and I will help you with your problems. bea1930@comcast.net
Candace says
Billie — you are an inspiration and proof that eating “smart” makes a difference to living a long, healthy and fulfilling life!
Sommer says
I’ve read that there are some nutritious gluten-free flours out there. (ex. quinoa flour) Is this true?
Also, can it not also be said that to experiment with homemade goods using alternative flours other than wheat could be a health benefit. Although wheat has nutritious qualities, perhaps our diets are often too wheat heavy.
Also I’ve heard that wheat might increase inflammation for people prone to or suffering from arthritis.
I would love feedback or correction on these thoughts/ideas. I’m not gluten-free but enjoy experimenting and cooking with alternative ingredients. Perhaps I’m guilty as many others in thinking that gluten free is healthy. (?) ;)
emily stone says
when i went gluten free, my arthritis pain (which was pretty bad) improved at least 75%. it may not be that way for everyone, but it was for me.
Sommer says
very interesting. Thanks for the feedback!
Catherine M says
@Sommer you asked about arthritis pain. That is the main reason I went Paleo 2 months ago. I haven’t even hit 40 yet, and my family history of arthritis was already strongly evident. Before going Paleo, slicing a good pile of veg for a recipe would leave my hands sore and tender for days. I write a lot at work with a pen when I’m working with clients, and by the time I’d get home from work, my hands were screaming. Fast forward to 2 months later, in the heat of summer, and my fingers aren’t even swollen for the first time in 20 years! Other bonuses? I lost 3 inches off my waist in the first 2 weeks because all the bloating left. I have fewer migraines. My blood sugar has stabilized (I’m hypoglycemic) in a way I haven’t had in years either, despite following a proper diet.
I agree with Elana’s post. Replacing one set of junk food products with another is not healthy. If you want a treat, make your own. I understand other posters’ concerns with the Omega-6 issue. I’ve worked my way around that by looking for recipes based on nut butters, and using sunflower seed butter. I’ve eaten Elana’s Paleo breakfast bars every day for my morning snack for 2 months. It’s great to take to work, and easy to carry in a purse or bag. Sure, it turns green when the sunflower reacts with the baking soda, but that just adds to the charm, and keeps my coworkers from asking if they can try some!
Do I miss bread? Sometimes. Mostly I miss things like cheese, or gum. Little things. But I just ride it out and the craving goes away. The health benefits of going Paleo are way too amazing to jeopardize by a cheat.
Thanks, Elana, for sharing your GF journey and knowledge! You got me started down this road and I’m so happy not to hurt anymore!!!
Sommer says
@Catherine. Thank you for your comment and for sharing some of your personal experience with this. it’s very helpful! -Sommer