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Guest Post: Is Gluten-Free Food Good or Bad?

Posted by Matt on June 22nd, 2010 at 01:33pm

This guest blog post comes from Barbara Keller, author of the cookbook Quick and Easy Gluten Free Recipes for Children and a registered nurse with Celiac disease.

For people who can’t eat gluten because of Celiac disease and gluten intolerance, gluten free food is essential. There is no choice. But the value of these substitute foods, the gluten free breads, pastas, cookies, and mixes for pancakes and muffins can be deceptive. We assume they’re the same as our old foods. But they’re not. They’re much higher on the glycemic index than their counterparts, which means they become sugar in your body very quickly. Too much sugar can lead to type 2 diabetes. It can certainly mean a person won’t feel as healthy, possibly more tired, maybe more grumpy. Also, gluten free substitute flours such as rice, potato, and tapioca, are lower in vitamins, protein and fiber. Their food value is really not the same as the grains they are replacing: wheat, rye, barley and oats.

There are ways to cope. Be sensible. Don’t eat mountains of gluten free waffles. You won’t feel well. Eat a little gluten free carbohydrate at a time, and always eat something else with it, like have one waffle with eggs and a small piece of ham. Or have one corn muffin with beans and sauteed collard greens. That way you have the pleasure of “normal” carbohydrates (the thing we miss), but you also get protein, vegetables and fiber.

If you would like to have long-term health while you eat gluten free, then a good idea is to plan your diet around foods that are “close to the vine.” That means unprocessed foods, like vegetables (including potatoes, beans, and whole corn), fruits, fish, poultry, and meat. If you plan a meal of a ground beef patty covered in spices (salt, pepper, chilli flakes, cumin, and garlic powder) pan grilled with sun dried tomatoes and chopped onion, including sauteed spinach and applesauce, you can add any gluten free product like some gluten free bread toasted, or even a gluten free brownie for desert. If it’s not the core of the meal, it will probably not do any harm.

Just remember, especially with the deserts, gluten free means lots and lots of sugar, lots of calories and very little food value. They are fun, and encouraging, and comforting. Just do it with good sense.

Gluten free carbohydrates are neither good or bad. They are useful, and if used wisely, they’re an asset. If used carelessly, they can cause lots of problems.