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Health Tips for Young Lawyers

Going “Gluten-Free”
By:  Sarah Brown and Laura Pratt
Gluten is the most recent nutrient to catch widespread attention.  Most grocery stores now have “gluten-free” zones, and marketing gurus are using the “gluten-free” label to propagate the hype and the diet.  So, what’s the big deal and what do you need to know about going gluten-free?

Gluten is a major protein found in several grains, most commonly wheat, barley, and rye, and it responsible for the texture and the structure in bread.  Gluten can also turn up in very surprising places including chocolate, deli meats, soy sauce, vitamins, or even some kinds of toothpaste. Because gluten is found in many “good for you” whole grains, excluding it without proper evaluation can lead to nutritional deficiencies. 

Gluten is different from the type of protein found in rice or meat, and it is more difficult for all humans to digest completely.  A growing number of individuals can experience mild to severe adverse responses after consuming gluten.  Some individuals are allergic to wheat, meaning they suffer an adverse allergic response affecting the skin, gastrointestinal tract, or respiratory tract after consuming gluten.  A growing 7% of the U.S. population suffers from gluten sensitivity, which can result in unpleasant gastrointestinal symptoms, joint pains, headache, fatigue, and/or insomnia.  For about 1% of the U.S. population, gluten can be a matter of life and death.  People diagnosed with celiac disease suffer an adverse immune-mediated reaction to consuming gluten, which can result in wide range of serious health problems, including cancer.  If you suspect gluten-related health condition, it is critical to be examined by a gastroenterologist before switching to a gluten-free diet.

There are some health benefits of going gluten-free.  Gluten is abundant in a lot of processed foods, so going gluten-free means eating less processed food.  Eating less processed food means eating more whole foods, e.g. fruits and veggies, leading to more healthful eating habits overall.  Also, when you eliminate restaurant menu items that contain gluten, you are left with items such as meat, vegetables, salad, and fruit, all of which contain fewer calories and more nutrients than a heaping bowl of white pasta.  Finally, if you are suffering from undiagnosed gluten sensitivity, you may start to see improvements to your overall health very soon after reducing or eliminating gluten from your diet.

Contrary to the marketing hype, going gluten-free is not always necessary or beneficial.  It will not help you lose weight, and often times, eliminating gluten results in frequent weight gain.  Gluten-free packaged products can be just as high in saturated fat, sugar, and sodium.  A gluten-free cookie is still a cookie.  Additionally, gluten-free products often contain high-glycemic refined ingredients like white rice flour or fillers like potato starch that can increase food cravings and affect blood sugar levels. Gluten-free products are also hard to find with fewer options and higher price tags.

Most articles on the subject of gluten recommend being aware of your gluten intake rather than afraid of it.  As a healthy alternative, focus on increasing your intake of naturally gluten-free foods, including fruits, vegetables, lean meats, fish, quinoa, brown rice, beans, reduced-fat or fat-free dairy, and nuts.  Gluten sensitivity is generally a spectrum, and it is important to talk to your doctor about where you fall on that spectrum if you are considering a major dietary change.

LAURA PRATT is an Assistant City Attorney for the City of Lubbock.  The opinions expressed in this article are not the official opinions of the City of Lubbock.

SARAH BROWN is a Nutritional Sciences student at Texas Tech University. As member of the university’s triathlon team, she is constantly focusing on a healthy lifestyle.  While pursuing her degree, she frequently volunteers to educate others on healthy nutrition practices.