Gluten-free diets increased in popularity and plenty of people follow them religiously to this day. It has proven health benefits for a range of conditions, but also for health generally.
So, what is gluten, and why do people insist on banishing it from their diets? This post dives into gluten specifics and the many benefits, alongside how to adapt a diet to become free from this protein.
Table of Contents
What is Gluten?
Gluten is a type of protein. It is present in wheat and rye (think bread and pizza). It is a combiner agent that supports the structural integrity of the shape of food, and while many people remain unaffected by its presence, some bodies can’t process gluten at all. This leads to a host of issues. Regardless of the status of gluten tolerance, people still choose to eliminate it from the diet for general health purposes.
Why Do People Cut Out Gluten?
The number one reason for people removing gluten is celiac disease, but even without this disease, it is still possible to be sensitive to it and suffer as a consequence. Intolerance sufferers often feel bloated after eating it and can suffer from diarrhea or constipation, indigestion, tiredness, and feeling sick.
Celiac Disease
This disease flares up after eating gluten. The immune system in the body attacks the cells in the body because of a gluten presence. This leads to weakness, weight loss, fatigue, pain, and depression because of the damage to the small intestine that occurs every time gluten is introduced to the body.
Gluten Sensitivity
Anyone sensitive to gluten will experience bloating, bowel irregularity, heartburn and indigestion, tiredness, and sickness. Some of these symptoms occur directly upon ingestion, and some have a bigger long-term presence.
Dermatitis Herpetiformis
This is a rash that forms as a result of celiac disease presence and complications. It is large, blistery, painful, and often hard to get rid of once it takes hold.
To Boost Weight Loss
Wheat in particular is terrible for increasing appetite and causing bloating and water retention, so cutting it out naturally increases weight loss ability. Aside from this, gluten-free food choices are more limited and restrict what can be eaten, therefore, with fewer choices that are often more healthy, there is a natural card at play.
What are the Benefits of a Gluten-Free Diet?
Discover the benefits of taking up the gluten-devoid lifestyle below.
Weight Loss
A major motivational factor for anyone embarking on a new style of diet is to lose weight. This can be achieved indirectly and directly by cutting out gluten. First of all, lots of popular food types that contain this component are terrible for losing weight.
Wheat, rye, barley, and most carb-heavy sustenance cause bloating and the desire to keep on eating. That is because though they fill you up quickly, they also get processed equally as fast in the system – it is known as fast inefficient energy. So, by taking gluten out of the picture and favoring non-gluten-based nutrition, these natural tendencies are consequently removed from the equation.
If you are not sure where your body stands right now and want to check if you are a bit overweight you can always use the BMI calculator to find out.
More Energy
This type of eating also leads to better levels of energy throughout the day, and even an easier sleep regime too. If the reason behind taking up this diet is an intolerance, then your body will feel the benefits almost immediately. Your intestines and digestive systems will be working less hard to process things and your body will be able to enjoy the healthier energy that it is receiving. Therefore, you will be left with a new sense of vigor for life and feel more confident and able to do exercise, go out, and get up in the morning.
Less Bloating
Bloating is a general feeling of fullness, tightness, and discomfort. One of the top reported benefits of cutting out gluten is that bloating all but goes away entirely. Again, this is owing to the food types that typically cause it in the first place being replaced by better options. With healthier bacteria in the gut and the digestive tract, general bloating levels are observed to commonly decrease as well.
Fewer Headaches
It is interesting to note that food types containing gluten are a leading cause of headaches in some people. Therefore, if you suffer from chronic headaches and other medical routes are not having an impact, this may be a viable option to consider. This is particularly relevant for those who suffer from migraines as a result of Celiac disease.
Good for Depression
All the health problems related to gluten-based intolerances and diseases can lead to general feelings of upset and depression alongside anxiety, helplessness, and fatigue. Depression is a serious business and needs to be dealt with – so making positive dietary modifications is an active way of creating crucial alterations to lifestyle.
Healthy Gluten-Free Food to Try
There are loads of good options out there if you are trying out this diet for the first time. Read on for some top examples.
Shakes
If the goal is weight loss, then weight loss shakes are an excellent route forward. These shakes are tasty, varied, and effective. You can discover gluten-free shakes on the Shake That Weight website. It specializes in all things weight loss and body positivity with a versatile product range backed up by science and positive results. Weight loss shakes can enhance any gluten-free weight loss journey and ensure that health remains at the forefront of any diet.
Fruits and Vegetables
Fruit and vegetables are the best sources for getting those all-important vitamins and minerals into your system. A balanced diet is incomplete without them, and they are also a great alternative to chocolate and biscuit snacking. Aim to eat at least one portion of vegetables with each meal, followed by one portion of fruit for dessert.
Eggs
Eggs are packed with protein, which encourages healthy growth and strength in the muscles, hair, skin, and nails. They are versatile food that can be converted into a full meal in many different ways. Not to mention the fact that they contain vitamin D, which is necessary for proper health.
Beans and Legumes
It is rare to find food so low in fat while also being so tasty and adaptive. Beans and legumes are the perfect way to add flavor and vitamins to your diet. Regardless of the source, they are packed with vitamins and minerals that only drive the healthy agenda and encourage weight loss as well.
Fish and Chicken
Fish and chicken are widely considered superfoods. They are one of the healthiest forms of protein and meat and can be cooked up in a variety of ways. They both have the vital protein aspect, help weight loss journeys, and are very filling, which enables less snacking and curbs cravings.
If you are looking to lose weight, cutting out gluten is definitely a route worth exploring. The long-term effects are as big as the short-term impact and it leads the body to generally feel more healthy. Gluten-based food types are notorious for subtly and blatantly encouraging poor eating habits that lead to weight gain and general feelings of ill health.
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