When you hear the phrase “gluten-free,” you may imagine someone with a healthy lifestyle and a slender frame.
But a new study has some unsavory news: Many gluten-free products are packed with sugar and calories, lack essential nutrients like fiber and protein and are more expensive to boot.
Publishing in the journal Plant Foods for Human Nutrition, researchers looked at 39 gluten-free products and compared them to their gluten-filled alternatives.
They discovered that, on average, the gluten-free items had significantly less protein and more sugar and calories than their counterparts.
This challenges the conventional wisdom that gluten-free products are somehow magically good for managing your weight — in fact, these findings suggest that the opposite may be true.
The new study is just the latest to indicate that — unless you have a genuine gluten allergy or sensitvity — forgoing gluten may not be the healthiest choice.
A 2021 study found that 81% of patients who were placed on a gluten-free diet gained weight after two years.
In another, publishing in 2012, the BMI of celiac patients increased from an average of 24 to 24.6 once they were on a gluten-free diet, with the biggest difference observed in strict adherents.
Aside from the caloric content, another problem may lie in how these foods are made.
“Currently, many gluten-free products lack dietary fiber, protein and essential nutrients,” Sachin Rustgi, a professor of molecular breeding at Clemson University, wrote in the Conversation.
“Manufacturers often add supplements to compensate, but the incorporation of dietary fibers during processing can hinder protein digestion.”
Rustgi, who was a co-author of the study, also pointed out that many gluten-free products mostly lack wheat, rye, barley and oats — all of which are rich sources of arabinoxylan, an insoluble fiber that promotes digestive health by aiding bowel movement and preventing constipation.
All of this points to the conclusion, echoed by other medical experts, that a gluten-free diet should only really be adopted by people who have celiac disease or are otherwise sensitive to gluten.
Around 25% of Americans eat gluten-free products, which is much higher than the roughly 1% of the population that is estimated to have celiac disease.
