Gluten: Myths and Facts

Does the word “gluten” conjure thoughts of a can’t-miss diet trend? Is gluten something you’ve been avoiding, even though you may not be sure what it is? If so, you’re not alone.

According to surveys, an estimated one in five Americans avoids gluten. What’s more, nearly a third of gluten-free consumers say their reason for skipping the ingredient is because it’s healthier.

It’s fair to say that gluten has become one of the most vilified dietary ingredients in the last decade. But what is gluten, and do you really need to eliminate it from your diet?

As a part of our discussion with Aramark dietitian Caitlin Heisler, RD, LD, about the topic of carbs in a healthy diet, we also asked her about gluten. Here we highlight the myths and misconceptions about gluten: What it is, what it does (and doesn’t do), and why many—even most of us—might want to keep it in our diet after all.

What Is Gluten?

Gluten refers to the naturally occurring proteins found in wheat, rye, barley, and triticale—a cross between wheat and rye. It helps foods maintain their shape, and adds a stretchy quality that holds food together, giving pizza crust and freshly baked bread that wonderful chew.

Gluten can be found in many types of foods, most commonly in baked goods. But gluten is even present in foods that might seem surprising, such as nutrition supplements, soy, salad dressing, soup, gravy, and even ice cream.

For the one to two percent of Americans who have celiac disease, a serious autoimmune condition where the body reacts to gluten and causes a range of symptoms from bloating to intestinal damage, eliminating gluten is essential to managing the disease.

In addition, it’s estimated that approximately six percent of people suffer from a condition called non-celiac gluten sensitivity. Those with non-celiac gluten/wheat sensitivity experience symptoms similar to those of celiac disease, which resolve when gluten is removed from the diet. However, they do not test positive for celiac disease.

But should the vast majority of people (90% plus) who don’t suffer from these conditions be avoiding gluten? Let’s separate myth from fact.

Myth: Gluten Is Bad for You

Fact: You may be surprised to hear that many foods containing gluten offer important health benefits. In addition to providing fiber and B vitamins, foods containing gluten are often a good source of carbohydrates that fuel your brain and body (think pasta and whole grains).

In fact, there’s evidence that following a strict gluten-free diet can result in nutrient deficiencies!

One study found that people avoiding gluten due to celiac disease were lacking in fiber, iron, and calcium intake. Other research has found gluten-free cereal products to be low not only in those nutrients, but also B vitamins including thiamin, riboflavin, niacin, and folate.

And still other studies show that people who eat more whole grains (two to three servings daily) compared with those eating low amounts (fewer than two servings daily) had significantly lower risk of heart disease, stroke, and type 2 diabetes.

Unless you have been diagnosed with celiac disease or gluten/wheat sensitivity, you may be unnecessarily compromising the quality of your diet by going gluten-free.

Myth: A Gluten-Free Diet Promotes Weight Loss

Fact: There is no evidence to show that cutting gluten from your diet will help you lose weight. In fact, research published in the Journal of Human Nutrition and Dietetics found that saturated fat, sugar, and salt were found more frequently in gluten-free foods than in gluten-containing foods. To boost flavor, some gluten-free foods are loaded with fat and sugar.

Ultimately, it’s the quality and quantity of your food choices—in addition to exercise—that can make a difference in weight loss. If you cut empty calorie, gluten-containing foods and replace them with nutrient-dense foods, such as nuts, fruits and vegetables, you can lose weight.

But if you fill up on too many highly processed gluten-free foods, like gluten-free breads and cookies, weight gain is possible.

Myth: People Feel Better When They Go Gluten-Free

Fact: If you have non-celiac gluten sensitivity or celiac disease, going gluten free will make you feel better.

But for the majority of people who don’t, just like with weight loss/gain, a big part of how you feel depends on your overall diet quality and lifestyle choices.

For some people, cutting gluten may make them feel better for reasons that have nothing to do with gluten itself. For instance, they might have been eating poor quality carbohydrates that are low in fiber and nutrients, and that are often found in sugary foods like cookies, cakes, and other sweets.

Cutting out these low-quality carbs could make you feel better. But for those who are not gluten sensitive and do not have celiac disease, eating a diet rich in high quality carbs such as whole grains, vegetables, and fruit can increase energy and intake of important nutrients, and enhance overall wellbeing.

It’s also important to note that, even if you don’t have celiac disease or gluten sensitivity, a small percentage of people have a wheat allergy or a nonimmune reaction to common carbohydrates known as FODMAPs. If you suspect this is the case for you, it’s important that you speak with your healthcare provider rather than self-diagnose.

Myth: All Grains Contain Gluten

Fact: Gluten is primarily found in wheat, barley, and rye. Other grains like oats, rice, quinoa, and corn are naturally gluten-free. However, cross-contact can occur during processing, so people with celiac disease or gluten sensitivity should look for certified gluten-free versions of these grains.

Myth: Going Gluten-Free Gives People More Energy

Fact: There are no studies demonstrating that people (without gluten sensitivities/celiac disease) feel more energetic after eliminating gluten. In fact, complex carbohydrates found in gluten-containing whole grains (wheat, barley, and rye) provide fuel for mental and physical activity.

Myth: Gluten-Free Means Carb-Free

Fact: A product labeled “gluten-free” doesn’t necessarily mean it is free of carbs. Remember, gluten is a protein found in wheat, barley, rye, and their derivatives.

But there are many other sources of carbohydrates that naturally do not contain gluten. These include alternatives to wheat flour, such as rice flour, corn flour, and potato starch. Carbs are also found in a wide range of foods such as naturally gluten-free grains (oats, quinoa, brown rice, corn, millet, amaranth, teff, and buckwheat), as well as in fruits, vegetables, and legumes.

Myth: There’s Been an Explosion of Gluten-Free Products Because Gluten-Free Diets Are Better for You

Fact: While the trend of avoiding gluten seems to have slowed in recent years, gluten-free products are here to stay. According to one consumer research group, the global gluten-free products market size was estimated at $6.45 billion in 2022 and is expected to grow by nearly 10% from 2023 to 2030.

Some of this growth has been driven by purchases by those with celiac and non-celiac gluten sensitivity—and these products fill an important need for this group.

Overall however, the growth has not been due to an explosion of celiac disease or gluten/wheat sensitivity or because going gluten-free is healthier.

In fact, data indicates that the rates of both conditions have increased only slightly, in part due to greater awareness.

Rather, it’s the perceived “health halo” of the gluten-free category—combined with the excitement generated by social media influencers, marketing, and media coverage—that have accompanied the rapid rise in gluten-free foods.

 

Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.