If You Don't Have Celiac Disease, Avoiding Gluten May Not Be Healthy


If You Don't Have Celiac Disease, Avoiding Gluten May Not Be Healthy

Coeliac disease, an allergy to gluten that causes damage to the intestine, affects 1% of Australians. But more than ten times this number, or around 11% of the population, follows a gluten-free diet by choice, and up to 30% of people in the United States try to reduce their gluten intake.

Gluten-free foods are frequently perceived as a healthier alternative, because of a alignment with a “wellness lifestyle”. But is there scientific evidence to support this?

Are gluten-free diets healthier?

Recent large studies have not found health benefits for a gluten-free diet, and in fact the opposite may be true.

Researchers followed a group of more than 100,000 people in the US for nearly 30 years and found a gluten-free diet was not associated with a healthier heart. It’s not clear whether this was due to something in the gluten-free foods, or the avoidance of wholegrains, which are considered protective against heart disease.

One study suggests gluten may be beneficial because it lowers levels of triglycerides in the blood. These are “bad” fats that increase the risk of heart disease.

Another large study has found an inverse association between gluten intake and type 2 diabetes. People with a lower gluten intake had higher rates of type 2 diabetes. The researchers found this group also had lower fibre intake, and wondered whether low fibre was the culprit. But even after accounting for the lower fibre intake, an association remained, suggesting avoiding gluten is not protective against developing type 2 diabetes.

Gluten free and diabetes

Wholegrain products are made using the three parts of the grain – the bran (outside, which is rich in fibre), the germ (the seed) and the endosperm (the starchy, carbohydrate-rich centre). Together they form a bundle of fibre, carbohydrate, vitamins and minerals. Packaged gluten-free products such as bread frequently use only the carbohydrate component using refined flours from rice, corn or potato.

These high carbohydrate foods may cause a sharp rise in blood sugar levels and may predispose to diabetes in the long term. Packaged gluten-free products often have added sugars to enhance flavour, and add emulsifiers and thickeners to improve the texture and make it similar to bread.

Gluten-free markets have risen exponentially in the last decade due to consumer demand, even extending to the production of gluten-free food for dogs. Whether the market will expand or diminish with time is unknown, but food fashions are not new.

Consider the popularity of low-fat diets in the 1980s, when butter was a villain. Now butter is now back in vogue, with sales increasing. Similarly, red wine used to be considered protective for cardiac health, but guidelines for safe alcohol consumption now recommend reduced intake.

Of course, naturally gluten-free products such as plant-based foods, ancient grains and dairy are all part of a healthy and balanced diet, but there does not seem to be a health benefit for the processed and packaged gluten-free replacements over wheat-based versions.

Why are gluten-free diets so popular?

Non-coeliac gluten sensitivity is different from coeliac disease. In coeliac disease, gluten intake causes damage to the intestine’s lining, which reverses with a gluten-free diet. In non-coeliac gluten sensitivity (also called “gluten intolerance”), symptoms like bloating and wind are common, but no intestinal damage or long-term health effects occur.

To better understand this condition, researchers set out to determine whether it was gluten intake or the perception of gluten intake that may be contributing. They designed a study in which self-identified gluten-sensitive people were fed gluten-free, low gluten and high gluten foods, but didn’t know which they were eating.

All diets were also low in wind-causing sugars, called FODMAPs, which can cause similar symptoms. They found most of the group improved regardless of whether they were on a high gluten, low gluten or gluten-free diet. They concluded there was no evidence for gluten alone being responsible, but the reduction in FODMAPs could explain the symptom improvement.

Another reason people may report improvement when commencing a gluten-free diet is the exclusion of many other foods that are known not to be healthy, such as cakes, biscuits, crackers and beer. These dietary changes may also contribute to overall wellbeing.

So where to from here?

For people without coeliac disease, there’s no evidence to support claims a strict gluten-free diet is beneficial for health. It’s even possible the opposite is true, and the avoidance of dietary whole grains resulting in a low fibre intake may be detrimental.

The ConversationGiven gluten-free foods cost around 17% more, perhaps it’s time to reconsider a strict gluten-free diet chosen for health benefits alone, and instead include a diversity of gluten and gluten-free foods, with dietary variety as the key.

About The Author

Suzanne Mahady, Gastroenterologist & Clinical Epidemiologist, Senior Lecturer, Monash University

This article was originally published on The Conversation. Read the original article.

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Essentials of Celiac Disease and the Gluten-Free Diet: Living Gluten Free with Celiac / Coeliac Disease & Gluten Sensitivity

foodAuthor: Stefano Guandalini M.D.
Binding: Kindle Edition
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Studio: University of Chicago Celiac Disease Center
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Editorial Review: The University of Chicago Celiac Disease Center's mission is to cure celiac disease. As we focus on research toward a cure, we also strive to raise awareness and diagnosis rates through education and advocacy.

Celiac disease is an autoimmune disorder, which means the body "attacks itself", rather than attacking a foreign substance as in an allergy. The medical treatment for celiac disease consists of strict adherence to a gluten-free diet.

With this guide you will learn the basics of celiac disease: signs and symptoms, genetic and antibody testing, diagnosis and required follow-up testing. You will learn what gluten is, where gluten is found and how to avoid it. It will help you make healthy food choices while grocery shopping and preparing foods inside your home to manage your gluten-free diet.

You will be able to identify gluten free grains, meal options and snacks for safe eating anytime. You will learn how to eat gluten free outside your home at social gatherings, restaurants and while traveling. You will also discover the pioneering research initiatives, programs and services offered by the University of Chicago Celiac Disease Center.

Gluten Free for Life! (Second Edition) A Guide to Celiac Disease: Making sense of gluten intolerance and coping with the symptoms of celiac (coeliac) disease in adults and children.

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Editorial Review:


It often surprises, or even shocks people to find that up to one per cent of the population suffers from celiac disease (called coeliac disease in the U.K. and Australia). Many sufferers of this disorder are unaware of it and do not understand why they always feel in poor health.

Affecting the digestive system, celiac disease is an inherited, permanent and chronic autoimmune disorder which causes the body to attack itself, but the wide and confusing range of symptoms associated with it means that an accurate diagnosis is difficult and often missed, making this disorder a ‘hidden disease'.

There is only one effective treatment of celiac disease and that is the strict adherence to a gluten-free diet.

Gluten Free for Life! by Caroline Russell, (second edition).

In this new, updated edition of her authoritative book Gluten Free for Life! Caroline builds on the information set out in her original work, updating and greatly expanding her text with new research, describing the latest findings and practices.

Divided into three sections, the first part gives an overview of the disease, explaining and helping the reader to understand the differences between allergies, intolerances and celiac disease and why the three terms are often wrongly confused with each other.

Also in this section Caroline describes many of the signs and symptoms associated with the disease, and includes a chapter on the effects of celiac disease on children.

Part Two: ‘Diagnosis and Treatment,’ describes various tests, including genetic and antibody blood tests, currently available to verify the diagnosis of the disease.

Part Three gives sound advice on coping with the disorder in everyday life. Having earlier explained the devastating effects of gluten on the celiac disease sufferer, Caroline shows just how prevalent gluten is in everyday life, where it can be found and, most importantly, how to avoid it.

Changing to a gluten-free diet involves a huge lifestyle adjustment and Caroline guides the reader through the many pitfalls that can trap the unwary sufferer, helping them to become better informed about making healthy food choices while grocery shopping and in the preparation of foods to manage their new diet.

Finally, there is a small selection of gluten-free recipes which may serve to whet the appetite of the newly-diagnosed reader proving that the gluten-free diet does not have to be bland or uninteresting!

Caroline Russell explains everything in plain, uncomplicated terms. Here are a few of the topics she covers:

  • An Overview of Celiac Disease

  • Common Misunderstandings

  • Signs and Symptoms of Celiac Disease

  • Celiac Disease Complications

  • Celiac Disease and Neurological Disorders

  • Celiac Disease in Children

  • Diagnosis and Treatment

  • Testing for Celiac Disease

  • Living with Celiac Disease

  • Managing Gluten in the Kitchen

  • Gluten in the Bathroom

  • Shopping for Gluten-Free Products

  • Inadvertent Exposure to Gluten

  • Gluten-Free Ingredients and Substitutions

  • Internet Resources

  • Some Gluten-Free Recipes

...and much, much more.

If you wish to learn more about this deceptive disease, either because you are a celiac disease sufferer, or somebody you know suffers from it and you would like to understand more about it, or simply because you have made a conscious lifestyle decision to enjoy a gluten-free diet, this book was written for you.

Scroll back up the page to instantly download your copy of ‘Gluten Free for Life!’ now!

*Gluten Free for Life! (First Edition) was the Amazon.co.uk No.1 best seller in

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Editorial Review: Without doubt, we may all like the taste and flavor that gluten add to our diet but it is also well known that it causes far reaching debilitating effects on many that it is not welcome in most homes as it’s brand-named unhealthy! However, the truth is that Gluten is a type of protein found in some certain foods like barley, malts, wheat, triticale and rye. In fact, Gluten is typically used to improve the taste or flavor of foods; besides, it can also act as stabilizers and thickeners for foods. As a matter of fact, it is usually branded as dextrin. Nevertheless, when we talk of a gluten free diet, we are referring to a diet which does not consist of foods containing the gluten protein. In that way, one can actually avoid the reaction to it as a result of allergies! But you need to bear in mind that the only type of therapy which has been clinically proven to help persons with a condition known as celiac or coeliac disease is to consume gluten free diet. This is why we shall be focusing on some gluten free foods with health benefits so that we can enjoy! Well, before I forget, let me say that other medical conditions that also respond to gluten free diet includes dermatitis herpetiformis and wheat allergies. And, it may interest you to know that oats may not qualify as a gluten free diet as a matter of fact medical professionals are yet to be certain that oats do not aggravate any reaction in persons suffering from celiac disease due to cross contagion in handling amenities. Now, the expression “gluten free” is used to display either a total absence, or a microscopic quantity of gluten. Well, where the total elimination is almost impossible …as in several cases, gluten free indicates there is a mild or harmless quantity of the protein since a total lack is doubtful. Yes, as a matter of fact, you need to bear in mind that ingesting less than 10mg of gluten daily is not likely to trigger any allergic reactions especially in persons that are sensitive to gluten. Okay... I will like you to get your copy of this book now ...and start availing yourself of all the tips to the best gluten free foods that aids to eliminate any tendencies of getting the disease known as celiac or coeliac as the case may be; while you also avoid any gluten allergy!


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