What You Need To Know About Gluten-Free Foods
You may already know this from experience, but labels can be misleading. It's still important to do your research and understand the ingredients of the products you are consuming. According to Hanway, "Just because a food is labeled 'gluten-free' doesn't mean it's healthy or will help with weight loss. Foods that are labeled as gluten-free can be very highly processed and may be even higher in refined carbohydrates than the original gluten containing version." Obviously, you'd want to avoid highly processed foods as much as possible because they are packed with sugar, salt, and fat.
She adds, "Gluten-free food products such as breads, crackers, and cookies are typically made from ingredients such as rice flour and cornstarch which contain very little fiber and as such will spike blood sugar rapidly after consuming." When your blood sugar levels increase and end up being uncontrolled, you are at risk of serious health complications such as diabetes, heart disease, and vision problems.
Gluten-Free Foods And Its Effects On The Body
Even with its own health benefits, Hanway points out that there are still challenges when it comes to eating gluten-free foods. One is that "they are high in refined carbohydrates that spike our blood sugar." She explains, "When our blood sugar spikes, this causes our pancreas to release insulin, a hormone that tells our body to store food as body fat. Additionally, these blood sugar spikes cause an imbalance in our hunger hormones leading to cravings for more high sugar and high carb foods."
Another disadvantage to focusing solely on a gluten-free diet is that these foods can be "high in fillers and thickeners that can cause issues with digestive health and increase levels of inflammation within the body." Your digestive system is crucial when it comes to working on your weight loss efforts, so it's important to keep it strong and healthy.
The Best Way To Incorporate Gluten-Free Foods Into Your Diet
At the end of the day, it all boils down to looking for options with more nutritional value. Hanway shares, "I recommend to my clients to eat a diet that is naturally gluten free." Take note: the key word here is natural. She advises, "Instead of purchasing gluten-free products, focus on building your diet from health-promoting foods such as fruits and vegetables, animal and plant proteins, [and] good fats such as nuts and seeds." Hanway also recommends avocados and olive oil since these are "gluten-free by nature."
Lastly, she notes that "purchasing gluten-free alternatives made from ingredients such as almond flour, cassava flour, and chickpea flour" are great options and can be a healthy addition to your diet.