When Matt Damon recently credited his weight reduction to going gluten-free, he dismissed a well-recognized debate about this divisive dietary approach. But while the Odyssey star’s claims have sparked debate, the science behind weight reduction tells a rather more nuanced story than simply cutting out a single protein.
Gluten is a naturally occurring protein present in grains like wheat, barley, and rye, which implies it’s commonly eaten in on a regular basis foods like bread, pasta, and cereal. For most individuals, gluten doesn’t cause health problems.
But for those with celiac disease — that has implications 1% people – This should be avoided. This autoimmune condition triggers an immune response to gluten, which damages the liner of the small intestine, which breaks down nutrients.
Then there’s gluten intolerance, or non-coeliac gluten sensitivity, a condition related to symptoms Bloating and reflux. People with this condition also commonly experience problems outside of the digestive system, including: Headache and skin rash.
Despite the increasing number of individuals reporting such symptoms, gluten intolerance stays a hotly debated issue. Causes and management. Currently, the one really helpful approach is Follow a gluten-free diet.
For everyone—those without celiac disease or gluten intolerance—avoiding gluten-rich foods will be unnecessary and potentially problematic.
Marian Vio/Shutterstock.com
Foods high in gluten, equivalent to bread, pasta and cereals, not only provide carbohydrates, also they are excellent sources of fiber and B vitamins.
Eliminating these foods may inadvertently contribute to this Nutrient deficiency. Yet the marketplace for gluten-free products continues to grow, with estimates suggesting it’ll reach US$13.7 billion ($10.2 billion). By 2030.
Given that Damon didn’t disclose any medical conditions when discussing his weight reduction goals, the likely explanation for his results lies in his overall weight loss program and behavior moderately than gluten itself. Published in Research Nutrients No significant differences were found between gluten-free and gluten-enriched diets in body fat or body weight in healthy adults.
Mechanics, not magic
Many people shed some pounds on gluten-free diets, which frequently comes all the way down to mechanics moderately than magic. Because gluten is in lots of energy-dense, carbohydrate-based foods, individuals who eliminate it often cut out items like pizza, fast food, and pasta.
This carbohydrate restriction results in a decrease in glycogen – the stored type of carbohydrates within the human body. When glycogen is stored, water is stored Along with that.
So when glycogen levels drop, water weight follows, creating the illusion of rapid fat loss. This phenomenon explains why people often see dramatic results throughout the first week or two of a brand new weight loss program or exercise program.
Beyond reducing carbohydrate intake, following a gluten-free weight loss program people often naturally move to eating gluten-free whole foods. This dietary restructuring often ends in lower calorie intake.
A small preliminary study, published in Frontiers of sports and active livingfound that adherence to a gluten-free weight loss program for six weeks resulted in a major reduction in body weight in comparison with a control weight loss program. But these changes were probably the results of caloric deficit and fluid loss moderately than any metabolic profit from gluten removal.
There is one other factor at play. Wheat-based carbohydrates contain fructrins, that are broken down by bacteria within the colon. This yeast produces gas which may cause bloating Bloating, pain and changes in bowel movements. When these foods are removed, symptoms subside and the abdomen may appear flatter — an aesthetic change that individuals may mistake for fat loss.
Gluten can have health advantages
Adopting a gluten-free weight loss program that just isn’t medically vital may very well increase health risks. A big study published in BMJ An association was found between high gluten intake and a reduced risk of heart disease.
Similarly, research has revealed a link between low gluten intake and The risk of type 2 diabetes is increased.
The perpetrator behind these links could also be supermarket shelves lined with gluten-free products. When gluten is faraway from a product, it changes the feel and flavor of the food. To compensate, manufacturers add other ingredients to enhance taste and consistency.
The result? Contains gluten-free products Significantly less High in protein, high in saturated fat, low in fiber and high in sugar than their traditional counterparts. Over time, this nutrient profile can result in poor nutrition and subsequently poor health.
So while people may consider that going gluten-free will result in weight reduction, the truth will likely be different. Subtle changes in weight loss program structure and composition, together with behavioral modification, are frequently the foundation cause.