Celebrities in India are often heard talking about gluten-free diet. However, it has not yet reached the general public. Let us know what is gluten-free diet, its advantages and disadvantages.
Gluten Free Diet is a diet in which food containing protein called gluten is avoided, such as wheat, beer etc. This is for people who suffer from celiac disease or gluten sensitivity, which is more common in Western countries. But now due to increase in their lifestyle and eating habits, it is having an impact in India also. According to research published in PubMed Central in 2021, celiac disease (CD) has long been considered uncommon in Asia. However, several studies found that in India and Middle Eastern countries, CD is similar to that in Western countries and may increase further.
What is gluten?
“Gluten is a protein found in wheat, barley, rye and spelt,” explains Priya Paliwal, chief dietitian at Sri Balaji Action Medical Institute, Delhi. Its name comes from the Latin word “glue”. When it is mixed with water, it makes the dough sticky.
This glue-like property helps the gluten form a sticky network, allowing the bread to rise when baked. This helps in giving chewiness and texture to the roti.
Symptoms of Gluten Sensitivity
Dr. Priya further says, Allergy to gluten occurs when your body makes antibodies against the gluten protein, which can cause a severe anaphylactic reaction. For correct diagnosis, it is important to consult an expert in gastrointestinal problems. Before that, pay attention to some symptoms, like-
1.Digestion problems like stomach ache, bloating, diarrhea or constipation.
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2. More fatigue or lack of energy than usual.
3.Skin problems, such as rash, itching or eczema.
4.Anxiety, depression mood swings.
5. Weight loss or gain without any apparent reason.
6. Feeling pain even without any exercise, stretch or injury.
If any of these symptoms appear, consult a doctor and get the necessary tests done.
Benefits of gluten free diet
There are many benefits of a gluten-free diet, especially for those who suffer from gluten-related disorders. Here are some of the key benefits:
1.Better digestion:
Many people experience better digestion without gluten, which leads to less gastrointestinal problems.
2.Increased energy level:
Some people say that removing gluten from their diet improves their energy and reduces fatigue.
3.Better Absorption of Nutrition:
In people with celiac disease, a gluten-free diet can help the intestines heal, allowing nutrition to be better absorbed.
4.Helps in weight management:
Some people find that a gluten-free diet helps them make healthy food choices, which leads to weight loss and control. See alsoIf you are planning for weight loss, then remove gluten from your diet, we are telling the reasons.
5.Improves skin health:
Removing gluten from the diet may improve skin conditions such as eczema or psoriasis in some people.
Also know some disadvantages of gluten free diet (Side effects of gluten free diet)
Regarding its disadvantages, Dr. Priya says, “Adopting a gluten-free diet can be costly and if not planned properly, it can also lead to deficiencies in important nutrients. This is important for people who have celiac disease or other gluten-sensitivities, but it may not be right for everyone. Some side effects of this are:
1.Nutritional deficiency:
If not planned properly, this diet may be deficient in essential nutrients like fiber, iron, calcium and vitamin B.
2.Eating processed foods:
Many gluten-free foods are processed, which may contain excess sugar and unhealthy fats.These are the worst food trends of 2020, which need to be got rid of immediately.
3.Social Challenges:
With limited food options, it may be difficult to eat out or attend social events. Due to which you may feel isolated.
4.Chance of weight gain:
Some people consider food to be gluten free and eat too much of it, which can lead to weight gain.
That is why it is advisable to consult an expert before adopting this diet. And supplements to meet fiber and vitamin needs It is necessary to take.
See alsoRagi has protein and high fiber, follow these steps to make healthy ragi pasta at home.
