The benefits of a grain-free diet

The benefits of a grain-free diet

The benefits of a grain-free diet

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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.1 There are many different reasons why someone might choose a grain-free diet, but is it worth the hype? To answer this question, let's look at some of the benefits of a grain-free diet (without medical necessity).

It can increase your consumption of nutrient-dense fruits and vegetables.
If you don't mix all of your grains in with their gluten-free counterparts, you may end up eating more fruits and vegetables to fill your plate at meals. Starchy vegetables are a great alternative to grains because they help add bulk to your plate similar to grains, and they also contain a variety of nutrients. If you're not currently following a grain-free diet, it may even be a good idea to occasionally swap out some grains (especially white, refined grains) in your meals for starchy vegetables. For example, instead of white rice, try sweet potatoes with chickpeas or lentils and carrots.

It may improve your symptoms if you suffer from IBS (irritable bowel syndrome), fibromyalgia, endometriosis, chronic pelvic pain, or other autoimmune diseases.1,3,4

Although a grain-free diet is not a typical treatment protocol for these conditions, some research shows that following a gluten-free diet may improve some of your symptoms, and not just the gastrointestinal ones. If you have any of these conditions, you should consult your doctor about a grain-free diet.

It can help you lose weight.2
Much research remains to be done in this area, but results from the 2009-2014 National Health and Nutrition Examination (NHANES) survey show that a grain-free diet may be beneficial for weight loss or weight maintenance. Study participants who ate a gluten-free diet lost more weight over the course of a year than others. Interestingly, the study also reported that those who followed a gluten-free diet were more likely to think their weight was "appropriate."

It may improve markers of metabolic syndrome.5
Metabolic syndrome is a condition characterized by hypertension, dyslipidemia, hyperglycemia, insulin resistance, and excess fat around the waist (waist circumference). Although some studies show no difference between a grain-free diet and a control diet in markers of metabolic syndrome, in others we have observed an effect. A 2018 study found that participants on a gluten-free diet had significantly lower fasting blood sugar, waist circumference, and triglyceride concentration than the control group after an 8-week intervention.

There may be many other potential benefits of a grain-free diet, but more research is needed to uncover all the connections. One avenue scientists are exploring is the possibility of a grain-free diet to improve symptoms of autism or other spectrum disorders.

If you choose a grain-free diet, be sure to include plenty of fruits and vegetables (instead of simply replacing your grains with processed, gluten-free alternatives). To reap the benefits, it is important to maintain a healthy, balanced diet with fresh foods.

References:
1 Health benefits and side effects of a gluten-free diet in patients without celiac disease. February 2018. (link removed)

2 Obesity, metabolic syndrome, and cardiovascular risk among gluten-free followers without celiac disease in the United States: Results from the 2009–2014 National Health and Nutrition Examination Survey. April 2017. www.researchgate.net/publication/316526045_Obesity_Metabolic_Syndrome_and_Cardiovascular_Risk_in_Gluten-Free_Followers_Without_Celiac_Disease_in_the_United_States_Results_from_the_National_Health_and_Nutrition_Examination_-2014.

3 Gluten-free diet: Imprudent nutritional advice for the general population? September 2012. https://jandonline.org/article/S2212-26721200743-5/fulltext.

4 Long-term response to gluten-free diet as evidence of non-celiac wheat sensitivity in one-third of patients with diarrhea-dominant 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 Metabolic Syndrome: A Randomized Clinical Trial (Link Removed)

(link removed), is an assistant professor of neuroscience 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
• getreidefreie Ernährung

Article in English.