Posted by glutenfr | Posted in Lifestyle, News, nutrition | Posted on 24-05-2010
Tags: coeliac, scientific developments
gluten free: should you supplement?
Since going gluten free I have benefited in some unexpected ways, my favourite being in the waistline department.
I don’t eat as many carbs overall and am less tempted to over indulge when I’m out and about. As a result I feel healthier in general.
So it never occurred to me that by ditching some of those old baddies, me and mine may now be missing out on some important dietary elements.
A few studies cited by experts show that gluten free diets are lower in vital nutrients including calcium, iron, B vitamins and vitamin D as well as folate, thiamine, riboflavin, niacin, zinc and magnesium.
Moreover many of the packaged gluten free products are higher in fat and cholesterol than their gluten-based counterparts. And gluten free diets in general are said to be too high in protein and fat and too low in carbohydrates and fibre.
Of course many people who are not on gluten free diets are also not getting enough of the good stuff. Even back in my gluten glory days, I was no stranger to an unbalanced diet. Like most people, I knew what I should be eating but actually doing it was another matter.
The difference is that now that I have done some digging on this particular topic, I can no longer cry ignorant. And having young gluten free mouths to feed provides additional pause for thought.
While I am not qualified to offer dietary advice, here are some of the tips that I found online that may help get things back in balance:
- see a nutritionist who is experienced in gluten free diets
- take vitamin and mineral supplements as advised
- increase your helpings of oats if you can have them, as well as brown rice and quinoa and fruit and vegetables
- ensure your gluten free flours come from whole grains rather than refined sources
MB
I think some of those deficiencies (eg calcium) may be owing to the fact that many gluten avoiders also dodge dairy (we do).
I also think the traditional health experts love to trash gluten free diets for being protein poor and low in carbs because they assume we do not substitute effectively with gf pasta, bread, beans, pulses etc.
I reckon our family has a better balance than most when it comes to diets but it can be a challenge sometimes finding acceptable meals with enough protein when we are out and about.
We have seen a dietician in the past and for anyone with any concerns about these types of issues it is worth the trip.
Great food for thought! I think it just matter of habits too. For example, if you are subtitling regular white bread with quinoa and brown rice surely that is better for you.
Although, my specialist said that it may take a while for a coeliac’s intestine to heal and to start properly absorbing vitamins and nutrients. So I take a multi too. It will be interesting to see how my vitamins and minerals are 3 months into the new diet.
I’ve really enjoyed reading your website and particularly this section on health for people on gluten free diets. I have recently discovered quinoa as an excellent source of protein and I always take vitamin B and C to try and keep on top. It can be a difficult diet to manage sometimes, but thanks to great websites like yours, it has been made somewhat easier.
Thanks,
Lissy
Thanks so much for the nice feedback. Helps to keep us motivatated! I have wondering about how I could do more wtih quinoa as a protein – so we would love to hear more about how you use it.