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folate, niacin, riboflavin, and thiamin which are necessary for the
conversion of food to energy.2,6 Gluten containing products may also be
enriched with minerals such as calcium, essential in formation of bones
and teeth as well as iron, necessary for oxygen to bind to
hemoglobin.2,6 Whole grains are important sources of fiber, which is a
complex carbohydrate found in plants that is indigestible in the body. It
has the ability to bind to molecules before they are absorbed in the
small intestine and remove them by excretion. It is known to help
improve serum cholesterol, serum LDL, and blood pressure by
preventing lipid absorption, reducing the risk of cardiovascular disease.
Gluten also has extremely high amounts of glutamine, an amino acid
that is essential in improving the immune system function.1 Studies
have shown that diets that meet 100% of the daily recommended
intake of whole-grains have increased Bifidobacterium and
Lactobacillus 1 Bifidobacterium and Lactobacillus are beneficial
microorganisms found in the lower gastrointestinal tract. Increase in
the bacteria have been shown to boost immune system by producing
lactic acid, which raises the pH in the gut preventing formation of
harmful bacteria.1 These beneficial intestinal flora use indigestible fiber
found in whole grains as a fuel source called prebiotics. A diet free of
gluten may actually have adverse effects to the body. Vitamin and
mineral deficiencies, low fiber intake, and lack of prebiotics for
intestinal flora are results of low whole grain intake thus individuals
who are not sensitive to gluten should not follow a gluten-free diet.
Gluten-free diets have gained in popularity with many
unsupported claims being made, but are these claims accurate?
Remember, before going gluten-free, talk to your doctor or a
Registered Dietitian to determine if this diet is right for you. Never
follow a diet without knowing the facts!
Works Cited:
1) Gaesser GA, Angadi SS. Gluten-free diet: imprudent dietary
advice for the general population? J Acad Nutr Diet. 2012; 112(9).
doi: 10.1016/j.jand.2012.06.009
2) Harvard University. Listing of vitamins. Harvard Health
Publications Available at:
http://www.health.harvard.edu/newsweek/Listing_of_vitamins.ht
m. Accessed October 19, 2014.
3) Stevens L, Rashid M. Gluten-free and regular foods: a cost
comparison. Can J Diet Pract Res. 2008 Fall;69(3):147-50.