With so much talk about the downside of gluten in our diet and how it has negatively affected the digestion for untold numbers of people, it makes perfect sense that a famous diet guru would jump on the band wagon. Dr. Agatston, the brain behind the South Beach Diet is taking a shot at solving the “gluten” problem many face in their diet. As skeptical as I may sound, I’m thinking book sales (23 million and counting) are possibly the motive behind revamping an outdated solution. The book describes the weight loss benefits you will experience when managing gluten in your diet. However, it makes certain to include that not everyone needs to give up gluten totally. There’s also a “slight” claim that following the guidelines and principles may result in losing 10 pounds in two weeks. Both sound confusing, don’t you think?
Here’s my problem with “diets” (South Beach, Atkins, etc.): They work for the time you are on them, and they do not (primarily) change your lifestyle. If you are attempting to “tip- toe around” being gluten-free, you are going to step into too many piles of problems as you navigate the terrain. At what point did Agatston give thought to “gluten” in the diet? Perhaps, when the bandwagon was passing by….but that is just my guess.
Based upon doctors who are gluten experts, only a extremely small percentage of society suffers from diseases related to gluten, like celiac disease (less than 10%) versus the 50% figure Agatston suggests. What that tells us is simply this: The “gluten” problem has likely been a problem without a name until recently (which makes sense). Prior attention to the problem was primarily due to the low percentages of people affected. As the popularity of this problem has grown, so has the bandwagon. Thus, a likely reason why diet gurus are cashing-in on the gluten-free bandwagon now. The problem with any re-vamped book, appearing to accommodate the latest health trend, is the speculation on how it differs from the prior advice. Gluten has been part of the food culture for a very, long time. If modifying its consumption would have made a difference to the waist line, why didn’t this problem get pointed out years ago?
Someone who has celiac disease or has a gluten intolerance should follow the advice of their doctor and avoid gluten. If you are buying a book that tip toes around a dietary solution to gluten consumption for weight loss, think before you invest. The best investment in your wellness for weight management is not going to come through a diet but through changing your lifestyle. The following lists contain some of the consumable to non-consumable food/beverage products you will want to consider when practicing a “gluten-free” lifestyle.
Many everyday foods are allowed in most gluten free diets. They include the following:
• Beans, seeds, nuts in their natural, unprocessed form; Fresh eggs; Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
• Fruits and vegetables; Most dairy products
• Gluten free products should not be processed, mixed with gluten-containing grains, additives or preservatives. The following is a list of grains/starches that can usually be classified as “gluten-free”:
• Amaranth, Arrowroot, Buckwheat, Corn and cornmeal, Flax, Gluten-free flours (rice, soy, corn, potato, bean)
• Hominy (corn), Millet, Quinoa, Rice, Sorghum, Soy, Tapioca, Teff
Food or beverages containing the following should be avoided:
• Barley (malt, malt flavoring and malt vinegar are each typically made from barley)
• Rye, Triticale (a cross between wheat and rye), Wheat
Any wheat flour containing the description “Bromated, enriched, phosphated, plain and self-rising” should be avoided, along with the following:
• Bulgur, Durum flour, Graham flour
• Farina, Kamut, Semolina, Spelt, Beer, Breads, Cakes and pies, Candies
• Cereals, Cookies and crackers, Croutons
• French fries, Gravies
• Imitation meat or seafood
• Matzo, Pastas
• Processed luncheon meats
• Salad dressings, Sauces, including soy sauce, Seasoned rice mixes
• Seasoned snack foods, such as potato and tortilla chips
• Self-basting poultry
• Soups and soup bases, Vegetables in sauce
Certain grains, such as oats, can be contaminated with wheat during growing and processing stages of production. For this reason, doctors and dietitians generally recommend avoiding oats unless they are specifically labeled gluten-free.
You should also be alert for other products that you eat or that could come in contact with your mouth that may contain gluten. These include:
• Food additives, such as malt flavoring, modified food starch and others
• Medications and vitamins that use gluten as a binding agent
• Play dough
•
Quick Tips for Wellness: Whether you’re gluten intolerant or not, whole, fresh food is beneficial for everyone!
Quick Tips for Wellness ™ Copyright © 2013, all rights reserved
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Pat Ferguson is an AASDN Nutrition Specialist and author of the PrayFastEatLive Wellness Guide
(Resource http://www.mayoclinic.com/health/gluten-free-diet/my01140)
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