Is Gluten Free Good For Losing Weight
is going gluten-free these days. Sales of gluten-free foods have skyrocketed, and according to one survey, nearly one-third of American adults say they’re trying to reduce or avoid gluten consumption.
First things first: Unless you have celiac disease or a wheat allergy, you likely don’t need to avoid gluten. Talk to your doctor before making any major changes to your diet.
And cutting back on gluten may push you to choose more whole foods and fewer processed foods, which can support your weight-loss goals.
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If you’re trying to limit your gluten intake — for any reason — here are five gluten-free foods that can help with weight loss.
This creamy fruit is high in fiber, healthy fats, and potassium. Research suggests that adding half an avocado to a meal may help you feel fuller for up to five hours.
But before you go mashing an entire avocado on your toast, keep in mind that a typical serving size is one-third of a medium avocado.
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White rice is processed to remove the bran and germ, which eliminates many of the nutrients and much of the fiber. Brown rice only has the husk removed, so this grain is still packed with vitamins and minerals, plus fiber for satiety.
A cup of cooked quinoa contains 8 grams of muscle-building protein and 5 grams of filling fiber, along with vitamins and minerals like calcium, magnesium, potassium, and folate.
Try this Ahi and Avocado Sushi recipe, which replaces rice with quinoa, or bake up a protein-packed pan of Spinach, Tomato, Quinoa Breakfast Casserole for a week’s worth of gluten-free breakfasts.
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Buckwheat has a nutty flavor and can be used as an alternative to rice or quinoa, while buckwheat flour is a great gluten-free option for pancakes and the main ingredient in Japanese soba noodles.
All fresh fruits and veggies are gluten-free — yep, even potatoes! — but we’re highlighting the humble cauliflower in particular because you can sub it into so many recipes as a low-calorie grain alternative.
Cauliflower rice is super-simple to make: Cut a head of cauliflower into florets, then pulse to a rice-like consistency in a food processor.
Gluten Free And Weight Loss
It makes a great bulking agent for mashed potatoes and is ideal as a gluten-free thickening agent for sauces, soups, and gravy.
Herbs and spices are gluten-free — just keep in mind some seasoning blends may contain wheat flour or wheat starch, so be sure to double-check the ingredient list.
(Indian cuisine, in particular, is a good option for gluten-free meals since sauces are often thickened with yogurt or chickpea flour rather than wheat.)
Gluten Free Statistics
This golden spice — a member of the ginger family — can be grated raw into salads and coleslaws or cooked in Indian dishes for a citrusy, earthy, peppery hit. Be warned — it will stain your fingers and work surface if you’re not careful.
Most brands are safe, but some may become cross-contaminated in factories that also produce spice mixes and other products. Dried turmeric adds a slightly less punchy flavor than the root to dahls and Indian dishes.
This sweet spice has been used throughout history for flavoring and as an herbal medicine. Cinnamon is often found in sweet treats that contain gluten, which is a good excuse to get in the kitchen and create your own healthier alternatives — such as these easy cinnamon bananas.
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When it comes to your weight loss and fitness goals, protein is essential for repairing and building muscle. It’s also more filling, takes longer to digest, and requires more energy to metabolize.
These animal sources of lean protein are all gluten-free — it’s only when sauces, toppings, and sides are added to the mix that you need to keep an eagle eye out for gluten.
“For the one percent of the population affected by celiac disease — a serious autoimmune disease — eating gluten damages the cells of the gut, leading to symptoms including diarrhea, weight loss, and nutrient deficiencies, ” says Sarah Schenker, R.D.
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Some people without celiac disease or a wheat allergy may experience digestive issues such as bloating and abdominal pain after eating gluten, Schenker adds.
“The only way to be sure you have celiac is to have a blood test and then biopsy done, ” says Paige Bente, M.S., R.D., C.S.S.D. “It’s not something that is self-diagnosed with confidence.”
“You may see some initial weight loss when going on a gluten-free diet if you switch to eating only whole, unprocessed foods, ” Bente says. “But if you go to a gluten-free diet and continue to eat processed foods, you probably won’t see any difference.”
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It’s also important to be aware that gluten-free foods can have a “health halo” effect, meaning you may assume they’re healthier simply because they say “gluten-free” on the label, Bente says.
“Cakes, cookies, bread, and pasta often contain gluten, so removing them from your diet can reduce your calorie intake and result in weight loss, ” Schenker says.
Unless you have celiac disease or a wheat allergy, gluten is not the enemy. Avoiding gluten isn’t a shortcut to peak health or weight loss.
Lose Weight The Gluten Free Way
But many naturally gluten-free goods can be part of a nutritious, balanced diet, which is a key part of a successful weight-loss plan.Many in Hollywood are now advocating the gluten free diet as a weight loss aid. Many in the medical profession are proclaiming that gluten free diets for weight loss are dangerous and can lead to nutrition deficits. Who is right and who is wrong? Both Are… The gluten free diet should not be perceived as the latest weight loss trend. The term trend implicates a transient phenomenon that will pass with the fickle notions of the media. Equally, a gluten free diet should not be considered as less nutritious. There is not one shred of scientific evidence pointing toward grain as a necessity in the human diet. A gluten free diet can be very helpful for weight loss. Think about it. If we want to fatten up cows, pigs, chickens, or other farm animals, what do we feed them? GRAIN. Look at the obesity trend in the U.S. It is most definitely on the rise. This increase parallels an increase in grain based foods in being used as staple foods in the U.S. Diet. Let’s take a look at the common day of eating for most Americans: Breakfast – cereal (with milk from animals fed grain based diets), bagels, toast, muffins, donuts, kolaches, granola bars, etc. Lunch and Dinner – Sandwhich, pizza, breaded meats, spaghetti or some other form of pasta, rolls, rice, corn (considered a veggie). Desert – Cake, cookies, ice cream (from cows on hormones and grain based diets). Are you fat or overweight? Excessive grain causes obesity in animals and in humans. Excessive grain causes inflammation and contributes to a host of different chronic degenerative diseases. Do you fit these categories? If so, it is time to look at gluten as a potential culprit. TRUE Gluten Free Diet for weight loss? Don’t consider weight loss your goal. Consider good health as the goal instead. Eating the right diet is crucial to achieve good health. Weight loss and normalization is a natural side effect of a healthy lifestyle. All that being said, can a gluten free diet be used to lose weight? Damn right it can! Don’t let the media or any of the inadequately trained nutritionists and doctors, family members, etc tell you otherwise. Put the odds in your favor before you get frustrated with a lack of progress.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
The entire contents of this website are based upon the opinions of Peter Osborne, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Peter Osborne and his community. Peter Osborne encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
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