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Are Gluten-Free Products Healthier Than Regular Foods? Probably Not, Study Finds

Are Gluten-Free Products Healthier Than Regular Foods? Probably Not, Study Finds

These days, more and more people are claiming that a gluten-free diet can help with bloating, exhaustion, and headaches. It seems that the number of people suffering from celiac disease has risen dramatically in the last 60 years and, according to some researchers, nobody is sure why.

Most “celiac sufferers” nowadays have not had a proper diagnosis, but have diagnosed themselves using Google. In many cases, there is no need to remove gluten from the diet. The spreading of the fad has led health and food industries to jump on the bandwagon, laughing all the way to the bank.

Celiac disease statistics

People with a true gluten problem make up just one per cent of the global population. Just one in a hundred people are likely to have problems eating foods which contain gluten (a protein). They usually have had a proper diagnosis, including a gut biopsy. Any food made from wheat, rye, and barley —  couscous, pasta, cakes, bread, cereals, crackers and muffins — are likely to cause stomach problems ranging from diarrhoea to vomiting. These people have to stick to a rigid gluten-free diet and be very careful about what they are consuming. They usually eat eggs, fresh meat, potatoes, legumes, fruits, and vegetables.

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Gluten-free is a fad

The gluten-free diet seems to be a trend that will take time to die down. Some celebrities have made public their passion for gluten-free diets. In Italy, the incidence of celiac disease has been taken seriously. Today, gluten-free pasta and pizza are readily available. The Mediterranean diet has been adapted to fit with these dietary restrictions.

What is the problem?

People have become aware of this fad because of massive hype and advertising. The real cause of celiac disease is that the gluten protein contained in all those pastries and pasta causes an auto-immune reaction. The body treats gluten as an enemy and reacts accordingly to get rid of it. It can be very painful and rather uncomfortable.

Are gluten-free foods any healthier?

Many people who have not had a proper diagnosis see gluten as the number one enemy and mistakenly think avoiding it will solve all their health problems. They purchase gluten-free foods, which can be quite expensive.

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Are these foods really more nutritious and healthier? The research suggests that they are not.

Dr. Jason Wu and his team led research on this at the University of Sydney’s George Institute for Global Health. They found that there was little nutritional difference in the 3,200 gluten-free products that they tested. These products had lower levels of protein and fewer vitamins and minerals, which were compensated for with higher amounts of salt and sugar. This suggests that the gluten-free products are not ideal from a nutritional point of view. But, for the genuine celiac sufferer, they give extra options that can be made up for by opting for healthier choices when eating other foods.

“Many people need gluten-free food, but there is a growing group who are only trying it for its apparent healthiness.” – Dr. Jason Wu

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Beware of the labels

Food labels are a two-edged sword. They can provide useful information on what you are about to eat, but they can also be misinterpreted. Advertisers have no qualms about misleading the public. There is a growing perception that gluten-free foods are healthier.

There is also another problem in that when people see healthy labels, like “bio,” “organic,” “low-fat,” and “gluten- free,” they tend to eat a lot more than they normally would. This is known as the “health halo” effect.

“Misinterpretation by consumers, especially of junk foods, that gluten-free means they are healthy is a real concern.” – Dr. Jason Wu

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The old rules still apply

Unless you are a celiac sufferer, you can ignore all those gluten-free food labels and just follow the good old rules. Avoid any highly processed foods and go for whole grains with plenty of fresh fruit and vegetables.

If you suspect that gluten intolerance may be at the root of your ill health, why not get a proper diagnosis? You could solve a lot of problems and save a lot of money by not unnecessarily buying gluten-free products. Don’t be swayed by all the celebrities that have told the whole world about their dietary concerns.

Featured photo credit: Gluten-Free Banana Bread with Yoghurt and Berries/Alpha via flickr.com

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Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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