Over the past few years, there has been an increase in celebrities and health bloggers promoting the use of a gluten-free diet for weight loss. Claimants say it improves digestion and boosts energy levels, but does the science back up these wild claims?
Gluten is a protein found mostly in grains such as wheat and barley. It is known to inflame and damage the intestines of people with celiac disease. For those with non-celiac gluten sensitivity, it can cause symptoms such as bloating, gas and diarrhea. A gluten-free diet is the only treatment for these conditions. But for the vast majority of the population, gluten poses no risk and should not be avoided.
However, as researchers from Journal of Pediatrics (opens in a new tab) points out, nearly a third of Americans are now reducing their gluten intake, despite celiac rates remain stable over time. However, there is no evidence that gluten-free diets can provide substantial health benefits to those who do not have problems digesting gluten. Despite many health claims, gluten-free diets have not been shown to reduce the risk of heart disease or type 2 diabetes.
So is a gluten-free diet for weight loss real or fiction? Read on as we unpack the science.
How does a gluten-free diet work?
A gluten-free diet eliminate all foods that contain or are contaminated with gluten. In accordance with Celiac Disease Foundation (opens in a new tab), the main sources of gluten include grains such as wheat, rye, barley, triticale and cross-contaminated oats, as well as their derivatives – malt, brewer’s yeast and wheat starch. Therefore, people with celiac disease or gluten sensitivity must avoid many common staples, including pasta, noodles, bread, pastries, breakfast cereals, and beer.
Gluten is also found in sauces and condiments, especially soy sauce and malt vinegar. In addition, food manufacturers use it as a food additive or filler. In these cases, it is usually listed on labels as maltodextrin or wheat starch.
Is there a link between gluten and weight loss?
Because gluten-free alternatives tend to be expensive and difficult to obtain, a typical gluten-free diet usually consists of gluten-free whole foods, including fruits, vegetables, and gluten-free cereals like brown rice, Quinoa, and mine. Eliminating foods that are high in simple carbohydrates and replacing them with less processed ones, foods rich in fiber it can really help promote weight loss and feel good.
Anecdotal evidence from clinical practice suggests that celiac patients who switch to a gluten-free diet may find it easier to lose weight. “In general, I lose inches around my waist and pounds,” agrees Dr. Monika Wassermann, MD at Oliolusso (opens in a new tab). However, there is no evidence that gluten itself contributes to weight gain or interferes with weight loss in any significant way.
“What usually happens if someone avoids gluten is that they restrict carbohydrates and therefore end up losing weight. It’s never the gluten, just the restrictive diet that induces weight loss,” says Sophie Medlin, Doctify (opens in a new tab)-reviewed consultant dietician and director of Dietitians in town (opens in a new tab).
So what does the science say about gluten-free diets for weight loss? Research studies show mixed results. Many papers have shown that eliminating gluten can actually contribute to weight gain. According to a study published in Food Pharmacology and Therapeutics (opens in a new tab) journal, a gluten-free diet caused 15.8% of celiac patients to move from a normal or low BMI to an overweight BMI class, while 22% of already overweight patients gained more weight. A similar study from American Journal of Gastroenterology (opens in a new tab) demonstrated that 81% of celiac patients gain weight after two years on a gluten-free diet.
At the same time, researchers from European Journal of Internal Medicine (opens in a new tab) and Journal of Clinical Gastroenterology (opens in a new tab) found that eliminating gluten can have a beneficial effect on BMI for both underweight and obese people. A 2013 animal study (opens in a new tab) It also found that a gluten-free diet can increase fat-burning abilities, as well as reduce insulin resistance and inflammation in adipose tissue. However, human studies are needed to confirm these findings.
What could be the reason behind these major differences? Many scientists have noticed that at diagnosis, most celiac patients were overweight and did not have a good understanding of healthy eating.
Are gluten-free foods healthier for you?
Gluten adds texture, structure, flavor and mouthfeel to baked goods. To mimic the functional and sensory effects of gluten, many gluten-free products may be enriched with less healthy ingredients.
“Food manufacturers have to add more fat, sugar and additives to make food taste good and behave as if it has gluten in it,” says Medlin. “Something gluten-free is in no way associated with being healthier.”
Williams adds, “A gluten-free cookie will still contain a high amount of sugar, fat, and carbohydrates, just like a regular cookie. In this case, choosing the gluten-free option doesn’t mean it’s healthier.”
Doctors are also concerned that gluten-free diets can lead to potential nutrient deficiencies. “My main concern is how to recover the major sources of complex carbohydrates removed from your meals,” says Dr. Wassermann. “The diet also denies you the B vitamins, fiber, folate, calcium and iron found in carbohydrates,” she adds.
According to a review published in Nutrients (opens in a new tab) journal, eliminating gluten can result in significantly lower intakes of protein, magnesium, potassium, vitamin E, folate, and sodium.
Should you avoid gluten even if you don’t have celiac disease?
Unless you have celiac disease or gluten sensitivity, you should “absolutely not” cut gluten out of your diet, Medlin says. “It can be bad for you gut health and cause unnecessary dietary restrictions. Anyone with celiac disease wishes they could eat gluten again. Excluding it causes all sorts of problems.”
This article is for informational purposes only and is not intended to provide medical advice.