By Katherine MacPherson BS, ACSM HFS & UVAC Personal Trainer
In an approach to discover the weight loss and health
benefits for those who go gluten free, it was apparent that the major foundation
of these health benefits where not only caused by going gluten free, but
further directed toward the healthy food choices that came with the food style
change. Some major reasons why people who
aren’t suffering from any medical condition that would conflict their digestion
of gluten go gluten free is because it has been thought to decrease stomach
bloating, improve fatigue, and aid in weight loss. Going gluten-free may make those changes happen
but an evident contributor to the weight-loss aspect will be the reduction of
calories that come from the gluten-based food items. Baked goods, breads, and other heavy gluten
products like pastas are generally high in calories, emptied in nutrient values
and are readily stored in the body as fat. It is no wonder that those who skip the gluten
avoid the foods that are also making them fat.
Don’t be fooled when people say they lost “X” amount of
weight because they went gluten free.
Usually when they go gluten free they also make other choices such as exercising
more regularly, reducing caloric intake (due in part to choosing gluten free
food sources with fewer calories). If
you take someone who eats a bowl of oatmeal (2 packs 300 calories), a sandwich
(the bread alone is 200 calories or more), and pasta (a medium sized bowl is
about 400 calories, without meatballs, sauce, or cheese) and have them make
healthier choices, especially while adding in regular exercise, they are bound
to lose weight.
Gluten is: a
protein source that is found in food created from wheat and related grains such
as rye and barely. Those who suffer from
gastric issues, such as coeliac disease, or inflammatory bowel syndrome for an
example, follow a gluten-free life style to reduce the cases of stomachache,
fatigue, muscle pain, joint pain, and many other health related problems.
Let’s compare these two dinner dishes:
Olive Garden’s Fettuccine Alfredo Dish
Calories: 1220
75 grams of fat
Gluten-Based
Carbs: 99 grams
Calories start at 220
Total Fat around 8 grams
Gluten Free
Avoiding
gluten:
If any of
these items are in your food or drinks ingredient, there a major chance it
contains gluten:
Rye, triticale (wheat and
rye crossed), wheat, barley (malt flavoring, malt vinegar made from barely, and
malt), spelt, bulgar, Farina, kamut
Avoid the
following if not labeled GF (gluten-free):
Breads, Beer, Cookies, Cakes
and Pies, Crackers, French Fries, Croutons, Pastas, Salad Dressings, Soups,
Candies
The best GF resources:
Fresh eggs, Fresh meats,
poultry, fish, fruit, veggie, beans, unprocessed nuts, seeds
Grains that
are GF:
Amaranth, arrowroot, corn
and cornmeal, buckwheat, flax, millet, quinoa, GF flours such as soy, corn,
bean, rice, soy, tapioca, teff.
With the food items above, let’s compare
the differences from those that are gluten based or GF
Gluten Items:
§
French Fries: 1 serving size, 271 calories, 14.5
grams of fat, and 31.9 grams of carbs
§
Whole grain bread: 1 slice serving size, 90
calories, 16 grams of carbs
§
Pasta: (Spaghetti) 1 cup=1 serving size, 221
calories, 43.2 carbs
Non-Gluten Items:
§
Blueberries: ½ cup = 1 serving size, 84
calories, 0 grams of fat, 21 grams of carbs
§
Grilled chicken breast: 1 breast= 1 serving
size, 120 calories, 1.5 grams of fat, 0 grams of carbs
§
Hardboiled egg: 1 egg = 1 serving size: 70
calories, 4.5 grams of fat, 1 gram of carb
HOWEVER! Just because a food item says
its gluten free, doesn’t mean it’s going to be “healthy” for you. Some examples:
GF potato chips
GF Chocolate syrups
GF Ice creams
GF Frozen pizzas
In conclusion to losing weight and going gluten free, the likelihood of
actually losing weight will happen if your diet changes are efficient. Letting go of the food items that contain
high volumes of fats, gluten and simple carbohydrates will dramatically elicit
a healthier food intake. That being
said, it is still important to understand portion control. When trying to lose weight, it is very
important to know your BMR (basal metabolic rate.) Your BMR is the amount of calories you need
to stay alive each day. It is important
to determine your rate so you can better control how many calories you need to
lose weight at a healthy pace. To learn
more about counting calories, healthy meal planning and figuring out your BMR,
please contact a UVAC Personal Trainer at 802-296-2850 X 104.
