GLUTEN-FREE: IT’S HARD TO SEPARATE FACT FROM FAD
Earlier this year I attended the Gluten Free & Allergen Friendly (yes, that’s what it’s called) Expo at the Del Mar Fairgrounds near San Diego. The hall it was held in was packed with eager attendees who had come for all the free samples plus the lectures. Exhibitors were promoting gluten-free granola, chips, pizza, bread, pasta, cookies, crackers, soups and even gluten-free beer (no samples).
The folks attending the expo were just a small fraction of the millions and millions of people who are part of an anti-gluten explosion that’s grown over the last decade. A third of Americans are now buying gluten-free foods, believing that this will provide them with health benefits including helping to lose weight.
Celiac Disease & Non-Celiac Gluten Sensitivity
Of course, some people definitely need to avoid gluten, a protein found in wheat, rye and barley: those with celiac disease, about 1% of the population, and those who have non-celiac gluten sensitivity, another 6 or 7% of the population. Holly Strawbridge in the Harvard Health Blog article, Going gluten-free just because? tells us: “People with celiac disease can’t tolerate gluten, not even small amounts. Just 50 milligrams of the protein—about the amount in one small crouton—is enough to cause trouble. In people with celiac disease, gluten triggers an immune response that damages the lining of the small intestine. This can interfere with the absorption of nutrients from food, cause a host of symptoms, and lead to other problems like osteoporosis, infertility, nerve damage, and seizures.
The related non-celiac gluten sensitivity (NCGS) can generate symptoms similar to celiac disease but without the intestinal damage.
Not long ago, celiac disease was diagnosed by a process of elimination. Today it can be identified with a blood test for the presence of antibodies against a protein called tissue transglutaminase. A biopsy of the intestine confirms the diagnosis.”
Going Without Gluten? —Two Sides of the Question
There are two camps of opinion on going without gluten. One tells us that gluten is poison. The other says that there’s not much to recommend in a gluten-free diet.
In the book Wheat Belly—Lose the Wheat, Lose the Weight, and Find Your Path Back to Health, Dr. William Davis, a cardiologist, writes that wheat is the single largest contributor to the nationwide obesity epidemic. He says that elimination of wheat is key to dramatic weight loss and optimal health. In his national bestseller, Dr. Davis claims that the grain is actually a product of genetic tinkering and agribusiness being sold to the American public as “wheat” and provides readers with a user-friendly, step-by-step plan to navigate a new wheat-free lifestyle.
And David Perlmutter, MD, a neurologist, in his book Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar—Your Brain’s Silent Killers, tells us that carbs are destroying our brains. Even so-called healthy carbs like whole grains can cause dementia, ADHD, anxiety, chronic headaches, depression, decreased libido, and much more.
With these two bestselling books and the abundance of gluten-free foods at the supermarket, Strawbridge says “it’s become hip to go gluten free. Based on little or no evidence other than testimonials in the media, people have been switching to gluten-free diets to lose weight, boost energy, treat autism, or generally feel healthier. This doesn’t make much sense to Dr. Daniel A. Leffler, director of clinical research at the Celiac Center at Beth Israel Deaconess Medical Center in Boston.
‘People who are sensitive to gluten may feel better, but a larger portion will derive no significant benefit from the practice. They’ll simply waste their money, because these products are expensive,’ says Dr. Leffler, who is also an assistant professor of medicine at Harvard Medical School.”
Avoiding gluten means more than giving up traditional breads, cereals, pasta, pizza, and beer. Gluten also lurks in many other products, including frozen vegetables in sauces, soy sauce, some foods made with “natural flavorings,” vitamin and mineral supplements, some medications, and even cosmetics and toothpaste. This makes following a gluten-free diet extremely challenging.
Especially important for seniors, is that whole wheat is a major source of dietary fiber, which the bowels need to work properly plus protects against heart disease and type 2 diabetes. In addition, because gluten-free foods can be gummy and unpalatable, manufacturers often add sodium, sugar and fat to overcome this—which also adds calories. Everyone—including those with celiac disease or NCGS—should eat more whole grains. These can include amaranth, millet and quinoa, which are all gluten-free but high in fiber and can even help you lose weight by making you feel full.