The number of fitness freaks has increased over the years. Many people are starting to pay attention to their fitness. So it is seen that people often follow different diets to stay fit. In this, gluten-free diet, a new type of diet, has started trending. Hence, fitness and nutrition expert Rohit Shelatkar explains what this gluten-free diet is all about. (advantages-disadvantages-of-going-gluten-free)
Currently, nearly 31 million people in the United States have started following a gluten-free diet. Interestingly, this type of diet has become popular in India as well.
What is the meaning of a Gluten-free diet?
Gluten is a sort of protein found in grains like wheat and grain. This gluten helps food stay together in the body. However, excessive consumption of gluten can cause problems related to the digestive system.
You may have heard many celebs these days saying that they prefer to follow a gluten-free diet. Many social media influencers are also sharing the benefits of this diet and motivating people to follow this diet. This is why many people are turning to a gluten-free diet these days, as they believe that this diet is a panacea for lifestyle-related ailments like diabetes and weight gain.
However, there are many misconceptions about it and people don't even know when they should follow a gluten-free diet, who needs it, and why they should follow it. It is important to understand here that a gluten-free diet is not for everyone, and it is also not necessary to have no carbohydrates in your diet. Any misjudgment about this can cause you huge losses.
What is a gluten-free diet and who ought to follow it?
What is a gluten-free diet and who should have them, know all about it, A gluten-free diet means not having anything in your diet that contains a protein called gluten. It is commonly found in wheat, semolina, cereals, and many cereals. Gluten is also often used as a binding agent and flavoring agent, so you can find it in things like soy sauce and processed foods.
According to nutritionists, "Gluten is hurtful for patients with specific illnesses like celiac in light of the fact that they have an immune system reaction to gluten that harms the small digestive tract. It can also cause abdominal pain, gas, indigestion, and diarrhea. Then there are people who are called gluten-intolerant or gluten-sensitive, and because of this, most people make the mistake of blaming gluten for their stomach and intestinal problems. A test cannot tell if you are gluten-intolerant. For this, you will need to tell your nutritionist and dietician about your symptoms and then they will find out by eliminating gut-irritating compounds from your diet and doing various tests. When all tests show that you have a wheat allergy, you should switch to a gluten-free diet. If you're experiencing symptoms like irritable bowel syndrome (IBS), it doesn't mean you're gluten-intolerant.
Gluten isn't just in wheat - What is a gluten-free diet and who should have them, know all about it
People who suspect they have a gluten allergy should understand that gluten is not only present in wheat but also in other foods. Also, many Indians don't even know they have a genetic habit of eating wheat, so why are they now claiming to be gluten-intolerant? This is because before the revolution in genetically modified crops, we were eating two-DNA wheat, which has less gluten, and now we have six-DNA wheat, which has more gluten. This is why more cases of gluten sensitivity are coming to light now.
Apart from this, our eating habits are also responsible for this. Earlier people used to eat parathas with buttermilk or yogurt, but with changing times people started eating parathas with pickles and butter, which are enemies of gut health and also increase calories. In addition, she adds, this sensitivity is not due to natural wheat but to processed wheat. That is why we should not consider wheat as an enemy of health without knowing the exact reasons behind gluten intolerance.
An uncontrolled gluten-free diet can be harmful
Dr. says that inadvertently removing gluten from your diet can lead to insulin resistance. Even as you begin to lose weight, you may not realize that eliminating wheat from your diet can harm your gut health. Perhaps this is why the incidence of colon cancer is increasing. Eliminating gluten means you're depriving yourself of essential fiber, micronutrients, vitamins, iron, and magnesium. Entire grains assist with bringing down cholesterol and glucose. Additionally, gluten-free foods are also processed and may contain harmful ingredients such as salt, sugar, and fat.
Gluten-free diet options
According to Dr, we have inherited India's millet crop, which offers many options for a gluten-free diet. There are unprocessed whole grains such as amaranth, millet, sorghum, and more, which can serve as a substitute for wheat or breakfast. Also, pay attention to protein because it is very important for the body. Change your breakfast with poha, rice vermicelli, bajri upma, moong dal, and besan chilla, idli, and dosa. Apart from this, instead of eating millet cookies regularly, you can eat peanuts and jaggery, fruits, boiled eggs, besan dhokla, and buttermilk.
Is millet good for gluten-intolerant people?
Dr. says, 'If you haven't had millet in your diet as a child, then introducing it right away can be a little harmful to your body. Your body gets used to a certain type of diet, so don't suddenly try another diet. Add millet to your diet gradually. Take a small amount at first, as your gut will have to work harder to absorb it better. When changing the diet, include more fruits, vegetables, whole wheat bread or pasta, and lean proteins. Also, you should wait 21 days after changing your diet to reduce gluten-intolerance symptoms.
Benefits of a Gluten-Free Diet
1. Improves digestion –
Foods containing gluten are high in carbohydrates. This slows down digestion to some extent. However, starting a gluten-free diet can help improve digestion. As a result, weight is also controlled due to improved digestion.
2. Reduces swelling -
If there is swelling in any part of the body, avoid eating gluten-containing foods. A gluten-free diet reduces inflammation in the body quickly. Especially dairy products are gluten-free. So it can be included in the gluten-free diet. Also, if you are following a gluten-free diet, you can include curd, paneer, cream, and ghee in your diet.
3. Small bowel problems -
Eating too much gluten-rich food this problem can also be cured. Small bowel problems can take months to recover from. But if you follow the gluten-free diet seriously, you can find relief quickly.
4. weight loss -
A gluten-free diet is beneficial for weight loss. But this diet should not be done for a long time. Fitness-conscious people benefit from short courses of gluten-free diet.
Gluten-free foods
Eat 'these' foods on a gluten-free diet
Fish
Meat
dairy products
vegetables
Fruits
gluten-free leafy greens
Rice
corn
Millet
Walnuts
sweet
Potatoes
Oats
Starch- Potatoes, corn flour, pulse flour, soy flour
Gluten-free diet for weight loss
Currently, there is a trend of doing different diets to lose weight. It also includes a gluten-free diet. Gluten is a type of protein.
Know how gluten-free diet helps in weight loss Glute free diet to lose weight, know what this diet is!
Glute-free diet to lose weight, know what this diet is!
Next
Currently, there is a trend of doing different diets to lose weight. It also includes a gluten-free diet. Gluten is a type of protein. Which is found in wheat and wheat products. Gluten is also found in abundance in barley and rye. Gluten plays a major role in weight gain. Hence, experts advise a gluten-free diet. Various information regarding this claim that if you also want to lose 3 kg weight in 15 days then you should follow a gluten-free diet.
What is a gluten-free diet?
This diet means that you have to eliminate wheat, barley, and rye products from your diet. A gluten-free diet is considered a good option for weight loss. It is also said that cutting out gluten is not harmful to your health. In this diet plan, you have to consume a maximum amount of fruits and vegetables. Because it gives you a lot of protein.
How effective is this diet?
Gluten increases your appetite. Therefore, it should be avoided in the diet. It contains ingredients that inhibit appetite-suppressing molecules. You start overeating and of course, you start gaining weight. If you eliminate gluten from your diet and eat foods rich in fiber, you will start losing weight.
Who is the gluten-free diet for?
Gluten is a protein tracked down in wheat, rye, and grain. Individuals with celiac illness ought to follow a sans-gluten diet. Celiac disease is a digestive problem. This diet boosts the immune system of people with this disease.
0 Comments