With the year nearly coming to an end, we’ve all reached the point where we promise ourselves to eat healthier and cleaner starting next year! While this sounds promising, we often get confused with the various fad diets thrown at us this time of the year. It reaches a point where it gets overwhelming, and we are not able to follow through with it. We at TC46 are here to give you some clarity about the same with the help of Ms Minal Shah, Senior Nutrition Therapist, Fortis Hospital, Mumbai. Here she talks about some common questions people have about the Gluten Free Diet and Lifestyle.
Gluten Sensitivity or Intolerance is a condition that causes a person to react after ingesting Gluten, a protein found in Wheat, Barley and Rye. When one is Gluten Intolerant, there’s inflammation in the linings of the small intestine, resulting in compromised nutrient absorption, leading to leaky gut on chronic irritation. A chronic inflammation causes a heightened immune reaction. The inflammation causes gut Dysbiosis leading to absorptive losses of critical nutrients like Proteins, Fats, Zinc, Vitamin D and Selenium. The most common signs and symptoms of Gluten Intolerance include:
The Indian diet has a lot of variation for anyone who has to be on a Gluten-free diet. Chapati can easily be replaced by roti or bhakri made of Jowar, Bajara, Ragi, Rice or Amaranth seeds. Chapati can be replaced with rice preparations like Pulao, prepared Curd Rice, Khichdi, etc. Confused about jowar roti vs wheat roti? Want to know which one to include for your diet? Check out here.
3. What are some other reasons you may choose to be gluten-free? (like PCOS, Diabetes, weight loss, gluten-free grains)
There is evidence that a Gluten-free diet may have a role in reducing Leptin and Insulin Resistance, thereby reducing adiposity gain and inflammation. Most of these are animal studies, the effect of Gluten-free diet in humans are still uncertain for Diabetes and Obesity. In conditions like PCOS, there is no research of Gluten-free diets having add-on benefits. Many women with PCOS report feeling better on a Gluten-free diet; however, this may be related to eating less refined carbohydrates, a Gluten sensitivity, or an underlying Hashimoto’s diagnosis. Studies have shown the benefit of following a Gluten-free diet with Hashimoto’s and other autoimmune conditions.
3. What are some other reasons you may choose to be gluten-free? (like PCOS, Diabetes, weight loss, gluten-free grains)
There is evidence that a Gluten-free diet may have a role in reducing Leptin and Insulin Resistance, thereby reducing adiposity gain and inflammation. Most of these are animal studies, the effect of Gluten-free diet in humans are still uncertain for Diabetes and Obesity. In conditions like PCOS, there is no research of Gluten-free diets having add-on benefits. Many women with PCOS report feeling better on a Gluten-free diet; however, this may be related to eating less refined carbohydrates, a Gluten sensitivity, or an underlying Hashimoto’s diagnosis. Studies have shown the benefit of following a Gluten-free diet with Hashimoto’s and other autoimmune conditions.
Indian meal is made of a few food groups like – Cereal preparation like Rice, chapati, bhakri, which can be made from different cereals excluding Wheat. Even in the absence of Wheat, there can be a fair amount of fiber & nutrients – Proteins: Dals and lentils are gluten free unless there’s cross-contamination – Milk and milk products like Curd, Buttermilk, Paneer, Kheer, etc. can be added as well in a Gluten-free diet
There are many Gluten-free options available like Rice, Jowar, Bajara, Rajgira, Ragi, Til seeds, Quinoa, Soya, vegetables, fruits, nuts, milk, Eggs, poultry, fish, meat, fats and oils, sugar etc. There are plenty of food items that can be included for a Gluten-free diet like simple bhakri with veg or dal, Khichdi with Kadhi, Dosa, Idli, Ragi Roti, Rajgira chapati, Bhel to fancy preparations like Biryani, Rasgulla, Rasmalai, Neer Dosa, Khaman, etc.