We each must begin our gluten free journey
by initially taking the time to thoroughly educate ourselves. By intentionally navigating the
gluten free diet with good nutrition in mind, we find many benefits for
improved health.
In recent years, the
gluten free market has experienced significant growth. The good news is that
those of us who are eating gluten free now have numerous options in
the marketplace that did not exist previously. Pre-packed gluten free foods are
a lifesaver for quick on-the-go meals and treats. But recent studies indicate
that the health improvements that many people had initially hoped for when going on
a gluten free diet, may not have materialized. Taking a look at the reasons why
that may be the case, is certainly an important step to take in doing your
due-diligence.
1. Are Gluten Free Foods More Nutritious Than Foods That Contain Gluten?
Take a quick trip through
your supermarket shelves and you will find that most products labeled gluten
free are anything but healthy. They are likely filled with sugar, refined
flours, inferior oils, and other common allergens, or often inflammatory foods,
such as corn and soy. And, as the gluten free market has grown to include name
brand manufacturers, it is not uncommon to find high-fructose corn syrup,
partially-hydrogenated oils, and artificial sweeteners, colors, and flavorings
in many packaged gluten free foods!
Aside from the fact that
these products don’t contain gluten, processed gluten free foods are rarely
better for you than their gluten-filled counterparts.
2. Are GMO’s hiding in
your gluten free foods?
GMO’s, or genetically
modified organisms, are made by forcing genes from one species, such as
bacteria, viruses, animals, or humans, into the DNA of a food crop or
animal to introduce a new trait. There is now rising concern and some studies
that have shown GMO’s in the American diet to be related to the increase in
immune issues, faulty insulin regulation, changes to major organs and the
gastrointestinal system. There has been a measurable increase since GMO’s were
introduced into our diet (over the past 18 years) in the incidence of these and
many other inflammatory illnesses.
The most common GMO
offenders are: corn, soybeans, canola, cottonseed, sugar beets, Hawaiian
papaya, papaya from China
Since most of us who are
eating gluten free use corn (starch) and sometimes soy, especially in our flour
blends, we need to consider finding gluten free products that do not contain
corn and/or soy.
People switch to gluten
free foods with good intentions, but the GMO’s hiding in many of these foods
may inadvertently be making matters worse. Avoid GMO’s by buying products with the
USDA organic seal or that have been verified by a third party, such as the non-GMO Project.
(www.InstituteForResponsibleTechnology.org)
(www.InstituteForResponsibleTechnology.org)
3. What about the rice?**
In late 2012, Consumer
Reports released their original report about the arsenic being found in rice.
Sixty rice products and varieties were found to contain measurable levels of
arsenic. Anyone who eats rice needs to be aware that they may be exposing themselves
to inorganic arsenic, a known carcinogen.
But people who avoid
gluten need to be especially alert because so many gluten-free products contain
rice! One
way that arsenic is released into the environment is through the use of
pesticides. Therefore it’s in the soil and water. Rice tends to absorb more
readily than many other plants. Of great concern is that regular exposure to
small amounts of arsenic can increase the risk of bladder, lung, and skin
cancer, as well as heart disease and type 2 diabetes. There is no federal limit
for arsenic in rice or rice products. Consumer Reports has been calling on the
FDA to set one. Organic rice takes up arsenic the same way conventional
rice does, so one cannot rely or organic rice to have less arsenic. Children
should rarely eat hot rice cereal or rice pasta. CR
analysts found that those foods can have much more arsenic than initial reports
showed.
In Summary...
That said, as you approach
your gluten free lifestyle, consider focusing more on nutrient-dense real foods
and also preparing your own from scratch. This is a good reason to use your gluten
free cookbook! A nutrient-rich diet should be loaded with fresh
vegetables and fruits, naturally-raised (grass-fed if possible) meats, pastured
eggs and possibly dairy, as well as healthy fats such as olive oil, coconut
oil, olives, avocados, and nuts and seeds as tolerated.
*Parts of this commentary
were adapted from an article in the Natural Grocers/Vitamin Cottage
newsletter by Heather Pratt, MNT, 2014.
Also reference Consumer Report’s article, January 2015: “The Truth About Gluten”.**Consumer Reports article, January 2015: “Arsenic in Your Rice: the Latest”.
Also reference Consumer Report’s article, January 2015: “The Truth About Gluten”.**Consumer Reports article, January 2015: “Arsenic in Your Rice: the Latest”.
