A recent study suggests that gluten-free foods, often chosen for perceived health benefits, may not be as healthy as many think. The research, published in Plant Foods for Human Nutrition, reveals that these products tend to be higher in sugar and calories while offering less protein, fiber, and other essential nutrients compared to their gluten-containing counterparts.
Gluten is a protein found in wheat grains, and people with conditions like celiac disease, wheat allergies, or gluten sensitivities must avoid it. While these groups need gluten-free diets for medical reasons, an increasing number of people without gluten sensitivities are choosing gluten-free foods, often due to claims of weight loss, improved mental clarity, and better overall health. However, these claims lack solid scientific backing, according to the study’s co-author, Dr. Sachin Rustgi of Clemson University.
The Truth About Gluten-Free Products
To explore the nutritional value of gluten-free foods in the U.S., the researchers compared 39 gluten-free products with their gluten-containing versions. These included snacks, baked goods, breakfast items, and ready meals. The results were clear: gluten-free foods generally contain more sugar and calories, with bakery products being the highest offenders.
The study found that gluten-free items contained, on average, 5% more sugar than regular products and had more calories, averaging 377.88 kilocalories per 100 grams, compared to 352.02 kilocalories for gluten-containing versions. Gluten-free products also had less protein, with some items like tortilla wraps and pancake mixes offering less than half the protein of their gluten-filled counterparts.
This nutritional disparity is due to the use of alternative flours, such as corn starch and rice flour, which are higher in carbohydrates and lower in protein than wheat flour.
However, not all findings were negative. The study noted that gluten-free products were about 22% higher in dietary fiber than their gluten-containing alternatives. This increase is likely due to added ingredients like inulin and amaranth, which boost fiber content.
Should You Choose a Gluten-Free Diet?
For people with celiac disease, wheat allergies, or gluten sensitivity, a gluten-free diet is essential. But for others, experts suggest there are risks to cutting out gluten unnecessarily. Registered dietitian Halle Saperstein warns that doing so without a medical reason may result in nutritional deficiencies, gastrointestinal issues, or even weight gain. Additionally, a gluten-free diet can disrupt the gut microbiome, potentially promoting harmful bacteria.
Dietitian Shonali Soans emphasizes that the healthiness of a food item depends more on its overall ingredients and processing than whether it contains gluten. She recommends focusing on whole, nutrient-rich foods rather than packaged products, which may contain additives, refined sugars, and gums. Soans also suggests incorporating naturally gluten-free grains like quinoa, buckwheat, and sorghum into diets for better variety and nutrition.
If you don’t have a gluten sensitivity, there may be no need to avoid gluten. For most people, a balanced diet with a variety of whole foods will support better health than relying on processed gluten-free alternatives.
Read more:
- How Do I Know If Gluten Intolerant?
- What Can Cause Gluten Intolerance？
- Gluten Intolerance: Recognizing, Understanding & Managing
