Is a Gluten-Free Diet Really Healthier?

Hello Everyone,

My name is Andrea Green and I completed my dietetic internship at London Health Sciences Centre. As part of my internship I did a rotation at the Perth District Health Unit to gain some experience in public health.

Throughout my internship many clients have asked me about fad diets. The gluten-free diet is one that has been growing in popularity over the past few years. Many celebrities promote the diet however there isn’t any scientific evidence to support the claims that a gluten-free diet is healthier for the general population.

What is Gluten?

Gluten is a protein found in wheat, barley and rye. It is the portion of flour that helps bread and other baked goods stick together so that they don’t crumble.

Who Needs to Follow a Gluten-Free Diet?

For people with celiac disease it is imperative that they follow a strict gluten-free diet because a small amount of gluten can cause damage to their intestines.

If you think you might have celiac disease it is really important to see a doctor and get tested before you try the gluten-free diet. For the test to be accurate, you have to have gluten in your diet for about 6 months before you get tested.

There are about 7 million people across Canada who follow a gluten-free diet but the majority of these people do not have celiac disease or any medical reason for eliminating gluten.  Many people believe it is healthier or that it will help them lose weight.

There is no evidence to support the claims that a gluten free diet will help you lose weight and in fact most of the processed gluten-free foods lack important vitamin, minerals and fibre. 

The Many Benefits of Whole Grains

Whole grains are a great source of fibre, vitamins and minerals. For a healthy diet, you should try to make at least half of your grain products whole grain and enjoy a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice.

How Do You Know If You Are Eating Whole Grains?

In Canada there are no regulations for using the term "whole grain" on product labels. That means that a company can use the term "whole grain" even if there is only a very small amount in the product. To make sure that you are getting a good source of whole grains, check the ingredient list and it should be the first ingredient listed. Look for "whole grain whole wheat flour", “whole rye”, “whole oat” or “oatmeal”, “whole barley” and other grains that start with “whole”.

Below is a recipe for muffins that I love! They are whole grain and a great source of fibre!

Raspberry Almond Muffins

Ingredients

• 2 cups whole wheat flour
• ½ cup ground almonds
• 1 ½ tsp baking powder
• ¼ tsp baking soda
• ¼ tsp salt
• 1 egg
• 2/3 cup granulated sugar
• 1 ¼ cups milk
• 1/3 cup plain yogurt (not fat-free) 
• ¼ cup vegetable oil 
• 1 tsp vanilla extract
• 1 ½ cups fresh or frozen raspberries
• ½ cup chopped or sliced almonds
• 12 whole almonds

Directions:

• Preheat oven to 375°F and butter non-stick muffin pans or line it with paper liners.
• You can buy ground almonds at the grocery store or you can make your own by throwing whole almonds into a food processor and grinding them until they form a powder

• Whisk together ground almonds, whole wheat flour, baking powder, baking soda and salt 
• In another bowl, whisk together egg, sugar, milk, yogurt, vegetable oil and vanilla.  
• Pour the wet mixture over the dry mixture and add raspberries and chopped/sliced almonds. Stir just until moistened.
• Spoon into muffin pan and lightly press an almond onto the top of each.

• Bake for about 25 minutes or until the tops are firm to the touch. Let them cool in the pan for 5 minutes and then transfer to a cooling rack.

Enjoy!

Recipe from the 2014 Milk Calendar