Gluten-free cookies, pasta and bread have now featured prominently on food aisles, but are gluten-free products healthier? ‘Gluten-free’ has served as a selling point for many food brands; meanwhile, some people don’t understand its meaning.
Medical research has confirmed the existence of celiac disease and non-celiac gluten sensitivity. Consequently, that some categories of people are compelled to steer clear of gluten-containing foods is not a farce. According to the US Department of Health and Human Services, about 2 million people in the US, and 1% globally, have celiac disease.
In this piece, you will get to understand the science behind gluten intolerance. You’ll also get to unravel many of the gluten-free diet myths that suggest such products are ‘better for you.’
What Is Gluten and Why Do Some Avoid It?
Gluten is a complex protein found in cereals such as rye, barley, and wheat. This protein is a culinary star because of its binding properties in foods. Dough made from gluten-rich flours is usually very stretchy, and the product is chewy.
Studies of various wheat varieties have found the crop to be the primary source of gluten. The protein profile of this cereal contains an average of 75% to 80% gluten. Unlike wheat, bakers often avoid using barley or rye flour for breadmaking due to their low gluten content. The duo boast of a meagerly average gluten content of between 3% and 8%.
Now, you may wonder, “If gluten is a naturally occurring food component, why in the world do some people avoid it?” It turns out that the problem is not the complex protein but physiological maladies in people who are averse to it. Two major human disorders can make gluten consumption unhealthy for certain individuals. They are,
- Celiac disease
- Gluten sensitivity
Celiac disease is an autoimmune disorder that causes the immune system to attack the small intestine whenever gluten is ingested. According to Mayo Clinic, the actual cause of celiac disease has not been identified, and its complications are largely effects of intestinal damage.
In contrast, gluten sensitivity is a condition involving marked discomfort after consuming foods containing gluten. Unlike celiac disease, gluten sensitivity is not an autoimmune disorder. Common symptoms of this disorder are skin rash, headache, and gastrointestinal discomfort (diarrhoea, bloating). Gluten sensitivity is often diagnosed and addressed using an elimination diet and has not been found to cause any organ damage.
It is on this basis that food companies started producing gluten-free processed foods to cater for gluten-averse folks. Interestingly, several people with no diagnosed gluten-related disorders are going for gluten-free products. Are gluten-free products healthier, or is there another reason for this trend? Find out in the next section.
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Nutritional Profile of Gluten-Free Products
There’s no universal rule that says all gluten-free products are healthy, or vice versa. So, be wary of gluten-free myths that subtly confer a halo effect on processed food. That the cereal box you’re picking off the store shelf has ‘gluten-free’ boldly printed on it does not make it the elixir of life. Interestingly, many commercial gluten-free products are ultra-processed. Consequently, their nutritional deficiencies may far outweigh the gluten-free health benefits.
Food companies are almost always out to indulge the culinary whims of their patrons. So, to compensate for the lack of chewiness, flavor and nutrients caused by the absence of gluten, these companies end up processing gluten alternatives rigorously.
It will be erroneous to set up gluten-free foods, diets and dishes as wholly unhealthy. No, that’s not the case. However, in some instances, the nutritional profile of these gluten alternatives may be deficient. For instance, common crops used in gluten-free processed foods are tapioca, potato starch, and refined rice flour. Some nutritional commonalities of this lot are that they are low in micronutrients and fibre.
When comparing gluten-free vs whole grain foods, the latter is often better, so far you’re not constrained to avoid gluten. Similarly, gluten-free foods often require fortification to address nutritional insufficiencies. Meanwhile, Mayo Clinic suggests that regulations for the fortification of gluten-free products are not as strict as whole grain or enriched products.
The “Health Halo” Effect of the Gluten-Free Label
Many shoppers buy foods with ‘gluten-free’ labels, not because of greenwashing, but because they believe such products are healthy. This piece has already addressed the “Are gluten-free products healthier?” question. Next, it will highlight some potential factors that make consumers ascribe health benefits to gluten-free products.
Marketing Strategies that Exploit Consumers’ Ignorance
Some food manufacturers play on the ignorance of consumers about gluten-free health benefits. For example, consider companies that label products that naturally contain no gluten as ‘gluten-free,’ just to nail more sales. For more perspective, imagine potato chips, French fries, certain meats or even bottled water being labeled as gluten-free. These items have no business with gluten in the first place. The US Food and Drug Administration have clearly stated that the ‘gluten-free’ label is not a health claim, but a reflection of product ingredients.
Perception of Being Less Processed, More Natural or Organic
In some cases, consumers mistake gluten-free products for minimally processed. Likewise, being gluten-free does not mean the product is natural or organic.
Associating a Gluten-Exclusive Diet with a Healthy Lifestyle
Maintaining a gluten-free diet is advisable for celiac patients, as it is medically recommended for them. However, wellness influencers and weight-loss strategists have peddled ‘gluten-free’ as synonymous with healthy. Some of these linkages may not be directly expressed in influencer or celebrity content. However, consumers often end up filling the gap with erroneous suppositions.
Invariably, a food product can be gluten-free and still unhealthy. For instance, it is advisable to avoid snacks that are gluten-free but high in sugar and rich in trans fat.
When Whole Grain Beats Gluten-Free
If celiac disease and gluten sensitivity are out of the question, consuming whole grains is nutritionally better than settling for gluten-free. So, in this context, the appropriate answer to the “Are gluten-free products healthier?” question is ‘no.’ For perspective, whole grain wheat and other gluten-containing grains are rich in minerals, vitamins and fibers, which are often introduced artificially in gluten-free alternatives, that’s if they are added at all.
Without gluten disorders, food consumers may end up losing more than they benefit by fastidiously maintaining a gluten-free diet. This should lay the whole grain vs gluten-free debate to rest.
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Smart Gluten-Free Choices
Have you been diagnosed with a gluten-related disorder, or just want to do away with gluten in your diet, for reasons not covered in this piece? Some smart choices will be of help.
- Opt for naturally gluten-free whole foods (e.g., nuts, legumes, vegetables, fruits, meat, milk, cheese, etc.)
- Don’t settle for the information on the front of processed foods; read the nutrition labels.
- For bread and pasta, go for corn tortillas, or pasta made from lentils, chickpeas, or rice.
- Use alternative flours such as chickpea, rice, coconut, or almond. Also, you could experiment with blends of multiple gluten-free flours.
Gluten-free foods, products or diets are essential for some individuals. In contrast, it is wholly optional for others. However, excluding gluten from a diet does not make it automatically healthier.
A healthy diet is about nutrient quality — not just what’s missing from it.
