It is estimated that gluten intolerance affects 15% of the US population, with 99% of those affected never diagnosed. Research shows that at least 55 diseases are linked to gluten, with celiac disease leading the ranks. More than two million residents suffer from this disease and here’s why consulting a professional nutritionist early is your best bet.
Gluten-free diets have recently become all the rage on websites and social media, especially with many celebrities endorsing their restricted dietary practices. They say that eliminating this wheat protein from their diets has helped them cut down on their belly fat, bloating, and other signs of constipation.
A major reason for people switching away from this protein-based diet is that they are relying more on health supplements and fast foods, either due to their hectic lifestyle or due to their tangy taste or maybe something else. Another factor is that persisting with this wheat-based protein may damage the inner lining of the intestines, thus slowing down the absorption of nutrients of the foods.
Gluten is a unique type of protein that is found in cereal grains like wheat, rye, and barley. It is what makes bread coarse and spongy or gives pizza dough its elastic texture and also thickens soups and sauces. It is composed of two proteins: glutenin (a glutelin protein) and gliadin (a prolamin protein).
This unique protein can be made of wheat, rye, and barley. If you are allergic to any of them, you should go with gluten-free foods that are made of millet, sorghum, brown rice, wild rice, buckwheat, quinoa, oats, and polenta in one’s regular diet. This would keep you away from allergies and other health risks.
1. Bloating, diarrhea, constipation, and gas. It is important to note that constipation in children is often noted after they eat gluten.
2. Fatigue, dizziness, tiredness, brain fog, and migraine headaches are often noticed after eating a meal containing gluten.
3. Depression, anxiety, and mood swings.
4. Inflammation, pain in joints, and swelling.
5. Keratosis Pilaris (also referred to as “chicken skin” on the backs of arms). This tends to be the result of a vitamin A deficiency in addition to a fatty acid deficiency secondary to fat-malabsorption caused by the damage to the gut caused by gluten.
6. Rheumatoid arthritis, Lupus, Ulcerative Colitis, Psoriasis, Multiple Sclerosis, or Hashimoto’s Thyroiditis.
7. Polycystic Ovary Syndrome (PCOS), unexplained infertility, or PMS.
We encourage you to check out this free resource to know how and why you should go for fiber instead of gluten. Going in for quinoa, chia seeds, fruits, and oatmeal is a good way to start too but you should consult a virtual doctor or wellness expert for the best results (and a personalized diet plan).
The best way to determine if you are suffering from gluten sensitivity is to go on an elimination diet, removing gluten-totally from your diet for at least three weeks. Once you have gone three weeks without eating any form of gluten, you may try to reintroduce gluten-containing foods one at a time, keeping track of what you added when.
Remember that gluten is a large protein and it can take months, or even years, to completely clear it out of your body. The longer you can keep it out of your diet, the better.
It is important to understand how you feel after eliminating this wheat-based protein from your diet. If you think that you are better off without it, it means that your digestive system is not too happy with you going with this protein. You may switch to Keto or Mediterranean diet to guard yourself against the issues. If you do not experience any health issues, it means that you are not intolerant to this wheat-based protein.
The best way to treat gluten intolerance is to eliminate all toxins from your diet, including those you are allergic to. Trace amounts of gluten found in cross-contaminated foods, medications, and health supplements may cause gluten sensitivity and immune reactions. This means not only eliminating it from your diet at home but not eating anything containing this protein when you eat out.
Tip: Starting your day with a cup of green or herbal tea will also help you to de-clog the intestines, and to take the load off your intestines.
Fructose (also called fruit sugar) is a plant-based ketonic monosaccharide compound. It mostly appears bounded to glucose and forms disaccharide sucrose, a simple type of sugar that is soluble in water. This sugar-based compound is directly related to the levels of blood sugar in the human body because it is absorbed directly into the blood during the digestion of food.
However, its excess can quickly reduce the functioning of blood lipids and thus affects the nervous system. This sugar may also raise bad cholesterol levels (LDL), thus clogging the arteries by the accumulation of fat. It may also cause an increase in the uric acid in the bloodstream in diabetics, thus additionally causing gout and kidney-related diseases.
Yes but not always.
One might mistake one’s intolerance or hypersensitivity to fructose for gluten. This can also create several health-issues that might even prove life-threatening in certain cases. Some of its polymers are called fructans and are often found in wheat, fruits, vegetables, and legumes.
This fruit sugar is a naturally occurring complex sugary compound that is found in all the sweet foods in the world. This includes honey, fruits, vegetables, and sweet potatoes. The inability of the digestive system to break down and absorb fructose can lead to health issues like bloating, abdominal pain, diarrhea, and metabolic system disorder.
Many studies highlight that sugary beverages lead to weight gain. These studies have considered the impact of glucose and fructose together since there was a lack of resources that would help in standardizing the diets of thousands of participants.
Such high-calorie drinks cause spikes in blood sugar levels and may lead to rapid weight gain. They are extremely high in empty calories, don’t make you feel full, and can make you eat more for the calories by eating less. They also dehydrate you and cause a tremendous load on the kidneys.
To get the actual results of fructose versus glucose, scientists collected detailed data from 24 healthy adult participants. There was a study conducted in which scientists randomly assigned participants a 10 oz liquid containing either 2 oz of fructose or glucose.
The analysis was done for the data collected both before and after the participants sipped their sweet drinks. Volunteers were asked to fast both times before having the drinks and follow the same exercise and dietary patterns to create a uniform testing environment.
The results of the study were that the participants reported their hunger and desire to eat decreased after both fructose and glucose drinks. Along with these participants’ brain scans and food choices highlighted that:
1. Blood insulin levels and blood sugar were higher in glucose drinkers than fructose drinkers. This wasn’t welcome news because moderately higher insulin and blood sugar levels help our body feel more satiated and thus help us stay away from unhealthy eating practices.
2. Participants who had fructose responded faster to food pictures as compared to those who had glucose. This suggests that participants may be more motivated to eat after a dose of fructose.
3. Fructose drinkers were more likely to choose food over a delayed money reward compared to glucose drinkers. This implies that after drinking fructose people can subconsciously pick immediately calorie-gratifying choices over long term benefits.
Fructose and glucose affect us differently but we rarely eat them in isolation. Since pure fructose isn’t good for our health, the best way to reduce its intake is to eat less added sugar. This will also help you reduce higher levels of blood sugar in your bloodstream, thus controlling diabetes.
H3: Diet Advice: You can surely curb your sugar cravings with fresh fruits. Though fruits also contain fructose, the amounts are relatively low. Along with this, fruits contain plenty of fiber to slow down fructose absorption. They are a natural source for valuable antioxidants, phytochemicals, and vitamins C, A, folate, and many other nutrients. Eating fruits and vegetables can conclusively lower your risk for heart diseases, diabetes, and cancer.
We recommend checking with a professional nutritionist for the best results. If you are short of time, you may also go for online consultation with a virtual healthcare expert using your smartphone. It is available on-demand and you can connect with some of the best experts in the world at a fraction of the fees that you’d be paying to your local healthcare experts.
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