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Does a Gluten-Free Diet Make Sense for Weight Loss?

Does a Gluten-Free Diet Make Sense for Weight Loss?

Diet

In recent years, the benefits of a gluten-free diet have been promoted by seemingly everyone, from celebrities to your next-door neighbor. Many of its proponents claim to feel better, have more energy, and – yes – lose weight by cutting gluten out of their diets. Many major restaurant chains have responded to the trend by offering gluten-free entrees. But is a gluten-free diet designed for weight loss?

In a word, no. Gluten-free diets are ultimately formulated for people with celiac disease, an autoimmune condition that causes the body to attack itself. People with celiac disease cannot eat foods that contain gluten, a protein found in foods that contain wheat, barley, or rye (think starchy items like bread, pasta, and cereals). When people with celiac disease eat these foods, they often experience pain, nausea, and diarrhea. Serious complications can result if they don’t entirely remove gluten from their diets. Others have what is known as non-celiac gluten sensitivity and feel gastrointestinal discomfort after eating gluten. Gluten-free diets address these health issues but do not necessarily promote weight loss.

But I Lost Weight Gluten-Free

Nevertheless, some people find they drop pounds when they start on a gluten-free diet. This is probably because gluten-free requires cutting out many processed foods—pizza, cookies, and empty carbs like white bread. Gluten can also be hidden in sauces and toppings, so many are off-limits. By removing these unhealthy foods and replacing them with more fruits, vegetables, and lean meats, people often eat fewer calories and lose weight as a byproduct.

Anyone can follow a gluten-free diet even if they don’t have celiac disease or gluten sensitivity. But remember to avoid packaged and processed gluten-free foods, like chickpea pasta and almond flour cookies – they’re often expensive and not any lower in calories than their gluten-rich counterparts. Instead, make sure to eat plenty of foods that are naturally gluten-free, such as:

  • Lean Meats: Chicken, fish, lean beef (avoid breaded or battered selections)
  • Vegetables: Spinach, broccoli, onions, tomatoes, peppers, mushrooms, asparagus
  • Fruits: Apples, pears, berries
  • Nuts and Seeds: Walnuts, almonds, peanuts, pistachios, cashews, flaxseed, chia seeds
  • Dairy: Cheese, low-fat/skim milk, low-fat yogurt, 0% Greek yogurt (avoid flavored milk and yogurt, as the additives can contain gluten and lots of sugar)
  • Eggs: All parts of an egg, including the yolk and whites, are gluten-free
  • Gluten-Free Grains: Rice, corn, tapioca, sorghum, arrowroot, coconut flour, almond flour

If you’re unsure about an item containing gluten, read the nutrition label carefully or speak to our team about your best options. Remember that gluten-free is distinct from low-carb, and you should follow a balanced diet with various macronutrients, including carbohydrates.

If you can fully commit to a gluten-free diet, there’s likely nothing wrong with doing so. H harness that willpower to take it further by cutting out added sugar, too! A balanced diet full of natural, nutrient-dense foods will give you plenty of the natural sugar your body needs to work correctly while avoiding the extra sugar that shouldn’t be entering your body in the first place.

If you have pursued a gluten-free diet and have some results or thoughts to share with us, please let us know at your next follow-up appointment or in one of our support groups. We’re always interested to know how our patients do with their diets.