Gluten-free: Is it really better for you?
Get the facts on gluten.
With all the hubbub, it’s easy to assume “gluten-free” must mean “better for you.” But is gluten-free the way to go? We asked Pam Cureton, R.D.N., of the Center for Celiac Research and Treatment at MassGeneral Hospital for Children in Boston.
Q: What is gluten?
A: It’s a protein found in grains such as wheat, rye and barley. It is added to some food products to give them a chewy texture. Gluten is part of many of the things we eat. Popular foods containing gluten include bread, pasta, pizza, cereal, cookies, crackers and beer.
Q: Is it healthier to eat gluten-free foods? What about going on a gluten-free diet?
A: If you don’t have celiac disease or you’re not sensitive to gluten, there is no health reason to adopt a gluten-free diet. Gluten-free foods are not necessarily healthier. Many are high in calories. They can lack important nutrients found in fortified wheat products, such as iron, B vitamins, riboflavin and folate. They also tend to cost more. Some people report they feel better after giving up gluten. They might have been gluten-sensitive. But for some people it could also be the result of eating better in general. Often when people stop eating foods with gluten, they end up cutting out a lot of processed and packaged foods and eat more vegetables and fruit. As a result of eating well, they feel healthier.
Q: How do I know if I have celiac disease?
A: Only 1 percent of the population has been diagnosed with celiac disease. Symptoms can include digestive trouble like stomach pain as well as anemia, aching joints or skin problems. Some people go gluten-free because they think they could be allergic to wheat and should stop eating things like bread and pasta. If you think you might be allergic to wheat, talk to your doctor about allergy testing. If you think you might have celiac disease or gluten sensitivity, ask your primary care provider about being tested. The first step is a simple blood test, but do not stop eating foods with gluten beforehand. Otherwise, the test will not work.
Q: Why do gluten-free foods have the image of being healthier?
A: We’ve been trained that when we see “free of something” on a label, we think it must be good for us. Think of “sugar-free” or “trans-fat-free.” We know that eating less of those things is healthier. When “gluten-free” labels started appearing everywhere, some people assumed gluten must be a bad thing.
