There are numerous diets around, vying for your attention, but is there one that suits your body and pocket alike? Well, one of those famous, and comparatively easier ones is supposed to be a gluten-free diet.
The gluten-free diet is a dietary regime that caught up with celebrities both in Hollywood and Bollywood, and continues to make its presence felt with the masses (quite vigorously, in fact).
What is a gluten-free diet?
To understand its sustainability, we need to first know what the diet is.
- A gluten-free diet is a way of eating that avoids a protein called gluten.
- Gluten, a protein in wheat, barley, and rye, shapes grains and is common in foods like several types of bread, soups, pasta, cereals, sauces, and dressings.
- Protease enzymes break down gluten in the intestine. While most people tolerate undigested gluten, it poses problems for those who cannot.
- People follow a gluten-free diet if they have celiac disease or if they are sensitive to gluten. However, people who do not have any such concerns have also started opting for this diet.
What can you eat on a gluten-free diet?
If you are sensitive to gluten, it does not mean that your world has come to a standstill. Though it is recommended that you stay clear of pasta, bread and some cereals, there are always alternatives.
Bangaluru-based dietician Silky Mahajan, told India Today, “In a gluten-free diet, you can eat many naturally gluten-free foods like fruits, vegetables, meats, fish, poultry, dairy, legumes, nuts, and seeds. Grains and starches such as rice, corn, quinoa, buckwheat, and gluten-free oats are also allowed. It’s important to check labels and avoid foods with gluten-containing grains like wheat, barley, rye, and their derivatives. Using gluten-free options for bread, pasta, and other processed foods can help you keep a balanced diet.”
Is a gluten-free diet suitable for Indian climate?
If you are gluten-intolerant and living in India, you can opt for a gluten-free diet as it works well in the Indian climate.
Jashan Vij, a health and fat loss coach, said, “A gluten-free diet is suitable for Indian climate conditions. Traditional Indian cuisine includes numerous naturally gluten-free options like rice, lentils, vegetables, and gluten-free grains such as sorghum and millet. Indian cuisine is adaptable to gluten-free requirements.”
So, where’s the problem?
If all is well, then where lies the problem with the gluten-free diet?
- Despite the growing popularity and widespread adoption of gluten-free diets, experts suggest that these diets are not inherently healthier for individuals without specific medical conditions related to gluten.
- For those diagnosed with celiac disease, an autoimmune disorder where the ingestion of gluten leads to damage in the small intestine, a gluten-free diet is not just beneficial but essential. Similarly, individuals with non-celiac gluten sensitivity or intolerance may find relief from various symptoms by avoiding gluten.
- However, for individuals without these conditions, the benefits of adopting a gluten-free diet are less clear.
- While some people report feeling better on a gluten-free diet, this could be due to a reduction in processed foods consumption and an increase in fruit and vegetable intake rather than the absence of gluten itself.
- It’s important to note that gluten-free products can sometimes be higher in sugar, fat, and calories and lower in fibre and certain nutrients compared to their gluten-containing counterparts. This shift could potentially lead to nutritional deficiencies and other health issues if not carefully managed.
- Moreover, the belief that a gluten-free diet automatically leads to weight loss or improvement in overall health, lacks substantial scientific backing.
- The process of completely avoiding gluten can be challenging and may inadvertently lead to excluding nutritious whole grains that are beneficial for heart health and diabetes prevention.
Following gluten-free diet: Easy or difficult?
The ease or difficulty of following a gluten-free diet differs from person to person. It also depends on how easily you can procure foods that have no gluten.
“While some find it challenging due to the need for constant vigilance in food choices and potential limitations in dining out, others adapt successfully. Education, support from healthcare professionals, and awareness of gluten-free alternatives contribute to the ease of adherence,” Jashan Vij said.
“It depends upon multiple factors like individual food preferences, cooking abilities, access to gluten-free products, and support from others. For those with conditions like celiac disease or gluten sensitivity, a gluten-free diet is essential for health and becomes a part of daily life,” dietician Silky Mahajan said.
“However, it can be tougher for those used to a gluten-rich diet. Adjusting to a gluten-free lifestyle might mean acquiring new cooking skills, being meticulous about reading food labels, and discovering suitable replacements for much-loved dishes,” she said.
Is gluten-free diet expensive?
You started off your gluten-free journey after it was endorsed by the Kardashians but just a few steps down, and you realise that the diet is heavy on your pockets and not sustainable.
“Gluten-free products, including bread, pasta, and baked goods, are often more expensive than their gluten-containing alternatives. Furthermore, certain naturally gluten-free foods, such as specific grains and oats, can be costlier when labelled gluten-free due to the necessary processing to prevent cross-contamination,” Silky Mahajan said.
However, she added, “It’s feasible to adopt a gluten-free diet affordably by prioritising naturally gluten-free foods like fruits, vegetables, legumes, and grains such as rice and quinoa, and by cooking meals at home.”
People speak about their gluten-free diet journey
India Today spoke to numerous people who are on a gluten-free diet or have jumped on the bandwagon due to peer pressure. While some shared the problems they faced which eventually led them to retract, others mentioned that they have been following the diet at ease.
“I am a Ph.D student and I chose to adopt a gluten-free diet because I was experiencing bloating issues after consuming wheat and wheat-based products. What I’ve observed since implementing this diet is a reduction in my cholesterol levels. I’ve substituted wheat chapatti with ragi roti. Even the parathas I indulge in are crafted using ragi (finger millet) flour. Despite the price point (which is a tad higher), the positive impact on my health has been remarkable.” – Maitrayee Sen, 30, Ph.D student
“As someone who is constantly on the move, adhering to a gluten-free diet has proven challenging for me. I initially embraced it with enthusiasm, but soon realised its impracticality given my hectic schedule. While atta roti is readily available almost everywhere, finding rotis made from ragi or other millets can be a bit challenging unless you’re preparing them yourself, which I, unfortunately, don’t have the time for. Additionally, I face the dilemma of wanting to avoid rice, a significant source of carbs, as I struggle with weight gain. Eventually, I made the decision to give up the diet.” – Ananya Sundaray, 33, photographer
To sum up
Everybody has a different way of functioning and therefore what might suit your friend will not necessarily work wonders for you. The cue is to listen to your body, but in case that is too much of a task for you, visit a dietician and let them tell you what is best for you.
Source Agencies
