Gluten-free diet – How to use it properly?
Gluten can increase various chronic diseases and even contribute to some diseases. Conversely, in people who have gluten sensitivity can treat chronic diseases better if they avoid gluten. Nevertheless, it is said in the media again and again: Gluten-free diet is not healthy or even meaningless. As so often, the opposite is true: gluten-free diet is very healthy, but only if you put it into practice correctly. We explain how you can feed yourself HEALTHY gluten-free.
Gluten-free diet – How to use it properly?
The gluten-free diet is currently very fashionable. Only many people feed gluten-free, without really knowing how to eat gluten-free and healthy at the same time. Because gluten-free does not always mean that the respective foods are actually healthy.
However, anyone who knows how to properly practice a healthy or gluten-free diet will benefit from this diet , whether he has a gluten intolerance or not.
Gluten-Free Nutrition and the Mainstream Media
Most of us often read and hear that a gluten-free diet is only necessary if there is celiac disease . Celiac disease affects only a few people (in canada about 1 percent of the population). The rest of the population would not benefit from a gluten-free diet.
On the contrary, a gluten-free diet were by no means healthy, but even hides health risks. In May 2017, there were headlines like these on almost every news and information portal:
- Gluten-free? “Not recommended”, experts warn
- gluten free is not a panacea
- A gluten-free diet is no incompatibility pointless
- gluten free for healthy people is not recommended
- harm gluten-free diet your mind?
- Who feeds gluten-free, can endanger his health
- So dangerous is a gluten-free diet,
- etc. and so on.
Gluten-free diets – like any other diet – can be made both healthy and unhealthy.
Unfortunately, none of these portals provide their readers with really helpful information. No one explains that there is an unhealthy and healthy gluten-free diet. No one mentions that almost any diet can be both unhealthy and healthy – whether it contains gluten or not. No one shows how to properly implement a gluten-free diet so that it is really healthy.
Instead, the gluten-free diet is summarily portrayed as dangerous, meaningless and unhealthy. Unfortunately, such statements discourage people from actually having a healthy diet, or even make them confused and unsettled.
Researchers warn not about gluten-free diet, but about fiber and vitamin B deficiency
The trigger of the headlines above was not much more than a study published on May 2, 2017 in the British Medical Journal . Therein, researchers had evaluated questionnaires (on nutrition) of several thousand people and found the following:
A long-term diet with gluten is not associated with an increased risk of coronary heart disease.
Avoiding gluten, on the other hand, could reduce your intake of whole grains, and you may be at risk of fiber and vitamin B deficiency.
which could increase the risk of cardiovascular disease again. To promote heart health a gluten-free diet is therefore not recommended. So where is the problem?
Gluten-free foods must be wholesome
Researchers do not think gluten is vital or even healthy, no, but they only link a gluten-free diet to a diet that is not wholesome. They believe a gluten-free diet is low in fiber and low in vitamin B. They therefore believe that only a gluten-containing whole-foods diet provides enough fiber and B vitamins.
However, this is a fallacy and shows that it is apparently unknown how to eat gluten-free and wholesome at the same time.
Although many gluten-free finished products are far from healthy. Because they consist almost of extract flour, are often rich in sugars and contain many additives.
But there are many more gluten-containing foods made from extractable flours that are at least just as unhealthy. To check this, just look at the assortment of a bakery.
However, the mere existence of unhealthy gluten-free products does not automatically mean that the entire gluten-free diet is unhealthy.
Otherwise, we could also say that potatoes are unhealthy (because they are in old fat fried in the fryer) or that fruits are incredibly harmful (just because they are also sugared in cans and they are really not healthy in this form).
All this just shows that you can prepare food healthy and unhealthy.
The comparison: Gluten-free bread is much healthier and rich of vital substances
We would like to show you that a gluten-free bread contains many times more nutrients than a wholemeal bread:
The mixed bread in the above table is a commercial wheat-rye mixed bread
from 1050 or 1150er flours, which are not quite light. If you now imagine that many people eat bread and bakery products made of white flour, that is 405er flour, then the values fall even further in the column Mixed Bread, namely those in the third column.
The gluten-free bread in the fourth column is a gluten-free bread, as found in the gluten-free grocery (from rice and millet wholemeal flour). But even this bread can keep up in terms of vital substances with a gluten-containing wholemeal bread.
Only fiber is a bit poorer. The gluten-free bread is also higher in quality than any white bread in terms of all listed vital substances and even higher quality than a mixed bread in relation to most vital substances.
Gluten-free bread provides a multiple of vital substances
The gluten-free bread in the fifth column is a bread from our recipes section. It contains
- 30 percent more protein than gluten-containing wholemeal bread and also significantly more protein than any other bread,
- only half as many carbohydrates, but healthy fats,
- as much fiber as wholegrain bread, more than twice as much fiber as white bread,
- six times as much Vitamin E like wholemeal bread,
- more than four times as much vitamin B1,
- just as much vitamin B2,
- more than twice as much vitamin B6,
- more iron,
- significantly more magnesium,
- more than twice as much calcium and
- almost as much zinc and potassium as wholemeal bread.
A gluten-free diet can therefore be highly wholesome, rich in fiber and vitality and is neither unhealthy nor harmful. You just have to know how to properly implement the gluten-free diet, which products are eligible and which are not.
It must be warned about any form of nutrition that is not fully adequate!
Basically, researchers, doctors and media who warn about gluten-free diets would have to warn about the low-fiber and nutrient-poor diet, which the majority of the population practice.
Because most people prefer white flour products, so they eat a lot of gluten, but little fiber and only a few B vitamins.
These people are even encouraged in their bad eating habits, through the above warnings about gluten-free diet.
In reality – so you know now – you would not have to warn against a gluten-free diet, but about any not fully-fledged nutritional form.
Summary: Gluten-free diet is healthy – if done properly!
- There are various forms of gluten intolerance: There is not only celiac disease, but also celiac disease independent gluten intolerance. All sufferers benefit enormously from a properly conducted gluten-free diet.
- The individual sensitivity to gluten can vary greatly. In other words: Especially in celiac disease independent gluten intolerance, it may be that certain amounts of gluten are tolerated, so it does not necessarily have to be 100% gluten-free. A gluten-free diet is often sufficient here – especially if you first choose wholesome gluten sources and secondly avoid wheat gluten. Because spelled gluten is often much more compatible. Small quantities of spelled whole grain products can therefore be tolerated quite often. In what amount to avoid gluten and in which it is tolerated, each affected person must try for themselves.
- Anyone who suffers from gluten intolerance and avoids gluten or limits the gluten consumption, can relieve existing symptoms or even heal completely and can consciously prevent diseases.
- Of course, those who are not sensitive to gluten do not have to live gluten-free or gluten-free. However, this does not mean that gluten-sensitive people should eat baguettes, bread rolls and other products made from pulp to their heart’s content. Because these baked goods are lacking fiber, B vitamins and phytochemicals. Therefore, people who eat “normally” – sooner or later – suffer from the health effects of a non-nutritious diet.
- Therefore, it should be warned about a non-nutritious diet from extractable flours and thus about a diet, the majority of all people practices in the industrialized nations!
- Ultimately, a wholefood gluten-free diet can gluten sensitive Individuals also enjoy without any disadvantage.
- Conclusion: The headlines quoted at the beginning are nothing more than falsehoods, which vainly put a very healthy and gluten-sensitive vital form in a bad light, defaming healthy products and preventing people from consciously eating and living healthy.