7 Reasons Why A Gluten-Free Diet Might Not Be The Answer For Diabetes.

A 2014 survey of dietitians found that the anti-wheat sentiment was the top dieting trend of the year. After that year, we have seen all kinds of weight loss trends get famous overnight.

But the charm of a gluten-free diet has never gotten any less. 

From grocery shelves overflowing with gluten-free options to restaurants offering dedicated gluten-free menus, it's clear this dietary trend is here to stay.

While some people have a genuine medical reason to avoid gluten, like Celiac Disease or Gluten Sensitivity, the misconception that gluten-free is the ‘healthy’ way for all to live persists. 

Gluten is found in some grains like Barley/ Rye and Wheat. Cutting down consumption of gluten means cutting down on a few whole grains which are a common staple in many Indian households. 

Granted, if you replace these with other grains like millets and quinoa you will see your health improve, but most of us cut back on gluten rich chappati's and only add white rice or remove whole grains completely from our diet. 

This can be especially concerning for diabetics who are constantly looking for ways to manage their blood sugar levels. So, the big question is: is a gluten-free diet the magic bullet for people with diabetes? Buckle up because we're about to explore why this might not be the case!

But before we go ahead, it is important we understand what diabetes really is. Watch this video for clarity:

Now that we understand Diabetes a little bit more clearly, lets look at a few reasons why a gluten- free diet is not the best trend to follow. 

Reason 1: Lack of Essential Nutrients

Some grains do contain gluten, but they are also a nutritional powerhouses. Apart from those who are sensitive to gluten, there is no reason to avoid whole grains.  

Commercially available gluten-free products from brands such as “Ketofy - Keto Flour” are made with refined flours and starches like tapioca or corn. These refined alternatives do not offer the essential nutrients that our normal physiology desperately needs and we get from homemade whole wheat chapati. 

Here are two main reasons gluten- free products may not measure upto whole grains like wheat/ rye and barley. 

1. Fiber Fizzle: This is a big one for people with diabetes! Whole grains are packed with dietary fiber. 
   
   Fiber acts like a sponge, slowing down your body's absorption of sugar. This keeps your blood sugar from spiking everywhere, which is what we want to avoid, right?
   
   Gluten-free products may not offer you sufficient fiber, causing blood sugar spikes and dips. Both can be very dangerous! 
   
   
2. Vitamin and Mineral MIA: Whole grains like wheat are a treasure trove of essential vitamins and minerals, including B vitamins, iron, and magnesium. These play a vital role in overall health, including blood sugar control.
   
   Although gluten-free diets can be rich in whole grains, most people do not do a good job to swap gluten for other whole grians. Instead, they look for gluten- free flours like almond flour or corn starch. These are processed grains and do not give you the needed vitamin boost. 

Dr. Michael Greger, in his book "How Not to Die" shares his experience about the major diseases killing people all around the world. Absolutely all of them can be avoided by eating a plant-based diet rich in essential nutrients and healthy fiber. You might not have to go gluten- free to avoid diabetes. Especially if wheat/ rye etc are a staple in your household. 

Here is one of our clients talking about her experience with diabetes management with sustainable lifestyle changes only:

Diversity of plants in your diet is a hallmark of better gut health. Ask yourself, by avoiding gluten, are you also reducing the diversity in your diet? 

Reason 2: High Glycemic Index of Gluten-Free Products.

The GI is a ranking system that measures how quickly a food raises your blood sugar levels. High-GI foods cause rapid spikes, while low-GI foods cause a gradual increase. For diabetics, managing blood sugar is key, and low-GI foods are their best friends.

Here's the surprising truth: many commercially available gluten-free products such as Tapioca flour or Rice flour actually have a higher GI than their gluten-containing peers! 

This is because commercial products contain refined flours and starches, which are quickly broken down by the body. And the body experiences rapid and multiple sugar spikes. 

Think gluten-free cookies, cakes, and breads. Many of these do not contain gluten but instead binding agents that can be worse than gluten. Gluten has a natural binding property, thus, you can make a dough using simply water and flour. But the same is not true for most gluten free grains.

This means additives are often added to many commercial products to achive a desired texture. But the same might not be healthy for diabetes management. 

Just because a product is labeled "gluten-free" doesn't mean it's a healthy choice for diabetics. Those tempting cookies and bread are high-GI culprits, sending your blood sugar on a rollercoaster ride. 

Reason 3: Misleading Health Halo.

We've talked about the lack of essential nutrients and the high glycemic index of gluten-free products, but there's another sneaky villain at play: the health halo effect.

The Halo Effect: This marketing trick plays a role in our perception of health. A product labeled "gluten-free" gets automatically categorized as "healthy" in our minds. So many of my patients rest assured and hope for better-managed blood sugar because they take gluten-free foods. 

The gluten-free trend is misleading and destructive for diabetics.

Sugar-coated Deception: Imagine a shelf overflowing with colorful gluten-free cookies. They might be free of gluten, but many of these processed products are loaded with sneaky sugars – white sugar, brown sugar, high fructose corn syrup. All culprits in raising blood sugar levels. 

If diabetes management is really lifestyle management, then care should be taking not to fall into such marketing gimmicks. Here is what I mean by lifestyle management:

The "gluten-free" label might make products seem like a healthy alternative, when they really might not be. The reality is they can be just as sugary and damaging as their gluten-containing counterparts.

Fat Trap: Don't forget about unhealthy fats! Commercial gluten-free breads and baked goods are sometimes packed with saturated and trans fats to improve texture and shelf life. These fats are not only bad for heart health, but they can also contribute to insulin resistance. They make it harder for your body to manage blood sugar levels – a double whammy for diabetics.

Examples to Watch Out For: Keep an eye out for these processed gluten-free products that might be hiding unhealthy ingredients:

• Gluten-free cookies and muffins: Often loaded with sugar and unhealthy fats.
• Gluten-free cakes and pastries: Similar story – sugar and fat overload!
• Gluten-free snack bars: Check the ingredients list – many are high in sugar and unhealthy fats.

Remember: Always check the nutrition label, not just the front of the package. Look for products that are lower in sugar, saturated fat, and refined carbohydrates and higher in fiber and whole grains.

Brenda Davis, RD has done some groundbreaking work along the misconception of gluten-free diets. Throughout her journey as a registered dietitian and nutritionist, she has experienced magical changes happening with whole grains, plant-based diets. At the same time, she has made sure to talk and write about the impacts of gluten-free diets.

Reason 4: Lack of Whole Grains.

Taking a gluten-free diet would mean skipping their whole grain versions altogether. When you take gluten free bread, that would mean you will be avoiding whole wheat. And that applies to all foods.

Here's why whole grains are a game-changer for managing diabetes.

• Fiber Fiesta: As we know, fiber is a diabetic's best friend. Whole grains are bursting with it, while refined, gluten-free foods extract fiber altogether. 
• Insulin's Ally: Whole grains don't just help with sugar absorption; they can also improve insulin sensitivity. 

A study published on NCBI shows that whole grains increase the effects of insulin on skeletal muscle. By increasing the uptake of sugar by the skeletal muscles, whole grains lower the glucose levels in the blood. 

Gluten free trend does not skip all the grains but it does devoid you of very staple, basic ones. These are also rich in some of the most precious nutrients.

• Wheat: A classic for a reason! Packed with fiber and beta-glucan, a type of soluble fiber that keeps your blood sugar in check.
• Barley: This fiber-rich grain is another excellent option for blood sugar control and may also help lower cholesterol levels.

I often see my clients wither skip eating grains or switch to white rice instead of wheat. This can be problematic when grains are essential for disease prevention. Granted if you switch gluten for millets, quinoa, oats or other whole grains you are not doing damage, but most of us do not eat enough of the other grains and resistant to try them. 

Dr. Brian Carlson, a plastic surgeon, was diagnosed with type 1 diabetes when he was in his third year of medical school. He shares how adopting a plant-based diet helped him manage his condition more effectively while excelling in a high-stress career such as surgery. 

This is a clean fuel. If you are eating plant-based foods, you do not have to worry about your fiber intake. It takes a lot of stress off of your shoulders.

The changes I experienced after going vegan were dramatic and very motivating. I have been very consistent with my plant commitment, and I can safely say that I have seen it dramatically changing my life with diabetes.

Reason 5: Increased Risk of Weight Gain.

Some gluten-free products can be are calorie bombs! Gluten-free foods rely on starches and unhealthy fats to improve texture and taste. These ingredients might make them taste delicious, but they also pack a hefty calorie punch. 

The problem? These calorie-dense options can leave you feeling hungry sooner. And you end up eating more frequently.

Instead of going gluten- free, switch towards a whole- food plant- based lifestyle.

Research indicates that people following plant-based eating patterns tend to have:

• lower body mass indexes (BMIs),
• reduced risks of obesity-related diseases,
• lower risk of type 2 diabetes, and,
• protection from cardiovascular issues.

One reason for this is the lower calorie density of many plant-based foods, which allows for satisfying meals while still promoting weight loss. 

Fruits, vegetables, whole grains, and legumes are typically lower in calories compared to processed and animal-derived foods, making them effective choices for diabetes management.

1. Soluble fiber, found in foods like oats, beans, and apples, can help lower cholesterol levels and improve blood sugar control, giving you long-term control over heart health and diabetes management.
2. Insoluble fiber, commonly found in whole grains, vegetables, and nuts, adds bulk to stool, promotes regular bowel movements, prevents constipation, and supports digestive health. Fiber acts as a prebiotic, nourishing beneficial gut bacteria and contributing to a balanced gut microbiome.

Here's the bad news: weight gain is a major risk factor for type 2 diabetes and can worsen blood sugar control in those already diagnosed. 

Excess weight makes your body less sensitive to insulin, making it harder to manage blood sugar levels. This is even more important for indians, because of their dietary pattern and genetics.

So, those extra pounds from overconsuming calorie-dense gluten-free products can create a vicious cycle for diabetics.

Reason 6: Expense and Accessibility.

Pricey Pursuit: Let's face it: gluten-free products carry a hefty price tag. From gluten-free bread and pastas to cookies and snacks, the cost can add up quickly. Gluten free brands like sattviko and the gluten free bakeshop are perfect examples of the fact!

For many people hailing from India who are on a fixed income, promoting a gluten-free diet is synonymous with misinformation. We are quite familiar with the pricey Indian gluten free brands such as ashirvaad's nature and ketofy and how expensive they are.

One other way gluten-free diets are extremely expensive is that they are not worth their price.

A gluten free food will cost you a lot of money but will neither improve your holistic health nor your blood sugar level. So, what is the point then?

When you can afford a whole-grains, plant-based diet, and get more benefits, why strain your body and wallet? 

Reason 7: Lack of Evidence for Diabetes Management.

We've explored several reasons why a gluten-free diet is not the magic bullet for diabetics. But let's get down to the science! 

Here's the truth: there isn't strong evidence that a gluten-free diet specifically benefits diabetes management for most people.

Study Says No: Several studies have looked at the impact of gluten-free diets on blood sugar control in people with type 2 diabetes. The results? Not a significant difference. 

A 2015 study published in the NCBI found that a gluten-free diet didn't improve blood sugar control compared to a regular diet in people with type 2 diabetes.

Even some leading doctors and dietitians are voicing concerns about the unnecessary adoption of gluten-free options. 

Dr. Neal Barnard, a prominent vegan physician, has spoken out about the lack of evidence for gluten-free benefits in diabetics. Not just that, he has also talked about its potential drawbacks, such as increased costs and reliance on processed foods.

Conclusion.

The gluten free diet trend is famous. Foods with Gluten provide important nutrients and fiber that help control blood sugar levels. These benefits are often missing in gluten-free alternatives.

Instead, focus on whole grains, vegetables and fruits. These foods provide minerals, fiber, and vitamins that are essential for stabilizing blood sugar levels, and are often surplus .

Remember that managing diabetes is about eating a balanced diet rich in plant-based foods and staple foods, not just avoiding gluten. If you want help with diabetes management, feel free to get in touch with us and start your transformation story!