We're separating the facts from the myths of the Gluten Free Diet

Roughly one-third of Americans want to cut down on gluten or not eat it at all because of myths they’ve heard and believe.  

There’s still a lot of confusion surrounding gluten, which is a type of protein that’s found naturally in wheat, barley and rye. People don’t know whether to include it, limit it or cut out all forms of carbs.

Myth One: Everyone needs to go gluten-free

This is not true. Only those who have the autoimmune disorder called celiac disease and those with non-celiac gluten sensitivity should cut gluten.

Myth Two: Cut it out and your body will miss key nutrients

This is not true. Your body can get this type of protein from other foods.

Myth Three: Going gluten-free will lead to weight loss

This is true for some people, but others may gain weight.

Myth Four: You will have to kiss carbs goodbye

Not true. Potatoes, sweet potatoes, yams and squash are very satisfying and happen to be gluten-free.

Myth Five: No more grain bowls

There are healthy grains you should include in your diet like quinoa, brown and wild rice, buckwheat and millet. They’re all gluten free too.

Myth Six: You can’t ever cheat

Unless you have celiac disease or are gluten sensitive, you don’t need to eat gluten-free the rest of your life.

I don’t like the word diet or dieting. Most likely the best way to maintain a healthy diet and a healthy weight besides avoiding gluten is:

1. Follow the 80-20 rule. Eat healthy 80% of the time, and enjoy the foods you love 20% of the time.
2. Emphasize fruits, vegetables, beans and whole grains The most satisfying foods have lots of fiber.
3. Exercise. It controls weight and can help you lose or maintain weight you’ve lost.
4. If you limit gluten foods, don’t replace them with more red meat, sweets and fats. This can lead to a higher intake of cholesterol, saturated fat, sodium and unwanted calories.

You can find gluten in many foods like soup, energy bars, salad dressing, soy sauce, even potato chips. 

If you want to avoid gluten, you need to carefully read all ingredient labels. And be aware the FDA doesn’t require makers to list gluten on the product.