The advantages of a grain -free diet
The advantages of a grain -free diet
The advantages of a grain -free diet
tweet
(link removed)
Although gluten -related diseases such as celiac disease affect less than 1 percent of the population, the popularity of a grain -free diet has increased significantly in recent decades. There are many different reasons why someone may choose a grain -free diet, but is it worth the hype? To answer this question, we look at some of the advantages of a grain -free diet (without this being medically required).
It can increase your consumption of nutrient -rich fruits and vegetables.
If you do not mix all your grains with your gluten -free objects, you may eat more fruits and vegetables to fill your plate with meals. Strong vegetables are a great alternative to grain, as it contributes to giving your plate more volume, similar to grain, and it also contains a variety of nutrients. If you are currently not adhering to grain -free nutrition, it can even be a good idea to exchange some grains (especially white, sophisticated grains) from time to time with their meals for starchy vegetables. For example, try sweet potatoes with chickpeas or lentils and carrots instead of white rice.
It can improve your symptoms if you suffer from IBS (irritable bowel syndrome), fibromyalgia, endometriosis, chronic lower abdominal pain or other autoimmune diseases.
Although a grain -free diet is not a typical treatment protocol for these diseases, some examinations show that compliance with a gluten -free diet can improve some of its symptoms, and not just gastrointestinal. If you suffer from one of these diseases, you should advise yourself with your doctor about a grain -free diet.
it can help you lose weight. 2
In this area, a lot has to be researched, but the results of the survey of the National Health and Nutrition Examination (Nhanes) from 2009-2014 show that a grain-free diet for weight loss or weight maintenance can be advantageous. The study participants who died gluten -free lost more weight than others over the course of one year. Interestingly, the study also reported that those who died gluten -free considered their weight rather "appropriate".
It can improve the markers of the metabolic syndrome. 5
The metabolic syndrome is a state that is characterized by high blood pressure, dyslipidemia, hyperglycemia, insulin resistance and excess fat around the waist (waist size). Although some studies show no difference between a grain -free diet and a control diet with regard to the markers of the metabolic syndrome, we have observed an effect on others. A study from 2018 showed that participants with a gluten-free diet after an 8-week intervention showed a significantly lower sober-blood sugar, waist size and triglyceride concentration than the control group.
There may be many other potential advantages of a grain -free diet, but further research is required to uncover all the connections. A way to examine the scientist is the possibility of a grain -free diet to improve the symptoms of autism or other spectrum disorders.
If you choose a grain -free diet, make sure to absorb a lot of fruit and vegetables (instead of simply replacing your grain with processed, gluten -free alternatives). To use the advantages, it is important to maintain a healthy, balanced diet with fresh foods.
references:
1 use for the health and side effects of a gluten -free diet in patients without celiac disease. February 2018. (Link removed)
2 obesity, metabolic syndrome and cardiovascular risk in gluten -free followers without celiac disease in the United States: Results of the National Health and Nutrition Examination Survey 2009–2014. April 2017. www.researchgate.net/publication/316526045_Obesity_Metabolic_SynDrome_and_cardiovascular_risk_in_Gluten-free_followe rs_without_celiac_disease_in_united_stattes_results_from_the_national_Health_and_nutrition_examination_-2014.
3 gluten -free nutrition: careless nutritional advice for the general population? September 2012. Https://jandonline.org/article/s2212-26721200743-5/fulltext.
4 Long -term response to gluten -free nutrition as proof of a non -celiac disease -related wheat sensitivity in a third of patients with diarrhea and mixed irritable bowel syndrome. September 2016. Https://link.springer.com/article/10.1007/s00384-016-2663-x.
5 The effect of a gluten -free diet on components of the metabolic syndrome: a randomized clinical study (link removed)
(link away), is an assistant professor for neurosciences at Mount Sinai School of Medicine and visiting professor of health psychology at Princeton University. She is the author of several books, including (link removed) , and (link removed)
- Dr. Nicole Avena-Blog
- grain -free nutrition
article in English.