If you search Google for “What does gluten-free mean?” the top result will likely be a dictionary definition that looks something like this:
glu·ten-free ˌɡlo͞otnˈfrē/ adjective
(of food or a diet) not containing gluten.
“organic gluten-free pasta”
A More Detailed Answer to “What Does Gluten-Free Mean?”
I think it’s safe to assume most of us understand what the word “gluten-free” means, which is without gluten. But we also assume that when you ask “What does gluten free mean?” you’re looking for more detailed and insightful information, and that’s what this article is all about. ? We are going discuss exactly what gluten-free means, and how you will know if a gluten-free diet is right for you. Gluten is a protein that’s mainly found in wheat, rye, and barley. These days, just about every food can be found in a gluten-free version. From pizzas to donuts and even pancakes, gluten-free options are becoming more and more available. This makes it a lot easier to eat out if you’re gluten-free, but how does one maintain a gluten-free diet and lifestyle? We are here to break it down and show you why having a gluten-free diet might work for you.
What Does Gluten-Free Mean To Those With Celiac Disease, Gluten Sensitivity & Wheat Allergies?
To properly answer the question “What does gluten-free mean?”, it’s important to understand that it can mean different things to different people based on specific conditions. Celiac disease is an autoimmune disorder in which gluten causes the body to attack the small intestine. People with celiac disease have to be extremely careful by not only avoiding foods with gluten but also have to watch cross-contamination with gluten which happens when gluten-free food comes in contact with gluten-containing foods. Symptoms include bloating, abdominal pain, chronic diarrhea, weight loss, and fatigue. Those with celiac disease live with it their entire life and won’t be cured simply by removing gluten from their diets. This is something to be watched and monitored by the individual 24/7. For some, it can be so extreme that they cannot even be in an establishment with it. About 1% of the U.S population has celiac disease. Gluten sensitivity is similar in symptoms, but instead, most people with gluten sensitivity suffer from bloating, constipation, depression, irritability, fatigue, and diarrhea which will go away or get better when they eliminate gluten from their diets. A wheat allergy is actually a completely separate condition from gluten sensitivity and celiac disease. A wheat allergy is a histamine reaction to wheat, much like a peanut allergy or a shellfish allergy. People with this allergy usually show hives, rashes, or stomach pain after consuming wheat. This too can be avoided by cutting out gluten in their diets.
What Does Gluten-Free Mean to Me??
When asking yourself “What does gluten-free mean to me?”, start with narrowing down exactly what it is you are suffering from. In all of these cases, eliminating gluten from your diet will clear up all the major symptoms, but it is important to properly identify your condition first. The lining of the small intestine heals and intestinal discomfort fades. The key component to this is to have total elimination of gluten, meaning no wheat, barley or rye in any form. While many people believe simply removing bread from their diet will be enough, the truth is that gluten is in many processed food products. Changing into a gluten-free lifestyle often means eating much less processed foods and cooking from scratch more often. It makes eating out at restaurants much more challenging because most menus don’t specify whether each dish is gluten-free or not, and you will need to ask your server questions regarding food on the menus. You will also need to read every label for every food product you buy when out grocery shopping. For these reasons, many people find it extremely overwhelming to go on a gluten-free diet just after the first day. This also plays into cutting out a high-carb diet. Your body may feel like you’re going through withdrawals, but we promise it won’t last long. Just like sugar, your body craves it when you cut it out. After 5 days it will seem like it never happened and the results are life-changing. We call this ketosis in most cases since most people choose to just avoid processed foods all together including those labeled as gluten-free foods.
What Is Ketosis?
When you deprive your body of carbohydrates, which are the main fuel source for a lot of people, you’re also depriving your body of its ability to keep glycogen stores filled up. When this happens it needs to find another fuel source, so your body starts to transition to a metabolic state known as ketosis. Glucose is typically derived from dietary carbs including starchy or processed foods. The body begins to break down fat stored to provide glucose from triglycerides. Ketones are a byproduct of this process and are acids that build up in the blood which are then eliminated by urine. They serve to indicate that the body is breaking down fat. Due to the fact that ketosis breaks down fat stored within the body, some diets aim to create this metabolic state to facilitate weight loss.
What Does Gluten-Free Mean In Relation To Ketosis??
The most common response we give people when suffering from anything related to gluten, even to the point of weight issues, is cutting out gluten and gluten-free products altogether. This will help you from cross-contamination and overeating processed foods, while also encouraging a low carb diet and facilitating weight loss. Cutting out gluten and having a low-carb diet can have a number of healthy effects on serious health conditions like cardiovascular disease, diabetes, metabolic syndrome, acne, cancer, Alzheimer’s disease, and obesity.
What If I Only Need To Be Gluten-Free?
Great! Cutting out carbs and being gluten-free can be a lot to handle. If you need those extra nutrients found in rice, potatoes, and other related gluten-free grains then do your thing. Cutting out gluten could absolutely be enough for your body to feel how it needs to, healthy and happy. That’s what this is all about anyway. We want everyone to feel good in their own body and we know this can be difficult, but it could make all the difference. This will mean reading everything and asking lots of questions when eating out as we stated above. It can be tricky to spot gluten even if the product promotes itself as gluten-free. You want to watch for words like malt extract, malt flavor, wheat starch, or spelt. This will be important for anyone with celiac, but still, something to keep in mind if you’re gluten sensitive or have a wheat allergy. Remember that just ditching gluten does not necessarily mean you will be healthy or lose weight but can improve many things for your body if necessary. It’s really about overall healthy eating. If you choose to turn to whole foods and start incorporating more fruit, veggies, lean protein, and fish into your diet, well, that’s a good idea for everyone.
The Bottom Line
If you decide to eliminate gluten, you’ll want to talk to your doctor first, regardless of your reason. You can always self-diagnose, but we encourage everyone to go talk to their health care professional before starting any new diet or lifestyle change.