Nutrition And Diet

Discover Nutrition and Diet insights – expert advice, healthy recipes, dietary tips, and wellness guidance for a balanced lifestyle.

Gluten-free Diet: Necessity or just a Craze?

Reading Time: 4 minutesThe gluten-free diet forces you to eat healthier unprocessed foods with fewer calories which aid in weight loss and improves overall health. – Dr. Aarti Nehra, MBBS, MMST The gluten-free diet forces you to eat healthier unprocessed foods with fewer calories which aid in weight loss and improves overall health. – Dr. Aarti Nehra Gluten-free Diet: Necessity or just a Craze? The Gluten-free diet has been promoted extensively by many celebrities across the world for weight loss. Athletes have also attested to the health benefits of a gluten-free diet. And, then comes the craze to follow your role model. The market is flooded with products that are marked Gluten free. But is it really worth following a gluten-free diet even when you don’t have any issues with Gluten in the first place? Let’s find out in this article what is gluten and why it is so popular. What is Gluten? Gluten is a protein found in cereal grains, particularly in wheat, barley, and rye. Gluten is composed of two proteins: Gliadin: It imparts cohesiveness and extensibility. Glutenin: It is responsible for maintaining elasticity and strength. This structural protein gives a stretchy quality to the dough. Gluten is used as an important binding agent in preparing specific foods and adds a nutty and tasty flavor to food. It is also used for the certain texture that it offers to the foods. Foods that contain gluten include bread, burger, pasta, pizzas, etc. Oats are naturally gluten-free, although might contain gluten through cross-contamination especially when oats are processed in a wheat facility.  Gluten is available in markets in the form of wheat gluten, and seitan which is a high-protein vegan source for protein.  Gluten-free alternatives for all these products are also available and labelled under the category of ‘gluten-free’. According to the FDA rules, the food items labelled ‘gluten free’, ‘no gluten’ etc., must contain less than 20 parts per million of gluten. Gluten foods include Pasta. [Image source: Pixabay] Disorders related to Gluten Wheat allergy: Immune system responds to food containing wheat protein and has an IgE-mediated reaction to the proteins. Wheat allergy usually develops during early infancy and children are believed to outgrow it by the age of 3 to 5 years. An allergy to wheat does not permanently damage the gastrointestinal (GI) system. Celiac disease: Autoimmune disorder of the small intestine, Celiac disease is seen mostly in genetically susceptible people when they consume gluten. Gluten causes damage to the villi in the small intestine leading to malabsorption of nutrients. The prevalence of celiac disease is around 1% of the worldwide population. Non-gluten sensitivity: This is a condition where consuming gluten-containing food items can cause symptoms such as bloating, gas, ataxia, fatigue, headaches, dizziness, etc. This condition is also called sensitivity to gluten, or intolerance of gluten. It is important to avoid gluten for people with disorders related to gluten or those who feel unwell from the consumption of gluten. What is a gluten-free diet and why has it become so popular? A gluten-free diet refers to a certain diet where food items containing gluten are excluded. This includes wheat and various other gluten-containing grains. Typically for gluten-free diets, emphasis is placed on eating only whole foods such as eggs, fruits, vegetables, and legumes. People have been adopting gluten-free diets even in the absence of celiac disease or disorders that are related to gluten. The gluten-free diet has become widely popular in recent years. According to the surveys, around 30% of adults have limited and avoided the intake of gluten despite not being diagnosed with any kind of gluten-related disorder. Reportedly, an enormous craze for gluten-free diets has been associated with several non-scientific claims that avoiding gluten can have immense health benefits and attributes such as weight loss and lowering the risk of developing cardiovascular disorders. Apart from this, celebrities and athletes opting for a gluten-free diet also influences the diet choices of the population. It has been found that around 27% of people have chosen gluten-free diets to aid in weight loss. 65% of adults are under the impression that gluten-free diets are healthier.  Dr. Gurmeet Kaur, MD – The Green Corridor, PRISMS, Aartery A balanced diet that includes gluten-containing grains can provide essential nutrients like iron, calcium, vitamins, minerals, and fiber, which may be lacking in a gluten-free diet. For those with celiac disease or gluten sensitivity, avoiding gluten is necessary. However, individuals without such conditions should be cautious when adopting a gluten-free diet, as some gluten-free products may be higher in fats and cholesterol, potentially increasing the risk of cardiovascular issues. It’s essential to make informed choices and consult a healthcare professional for personalized dietary advice. Should Everyone go Gluten-free? Cutting back on gluten without consulting with a physician would cause one to miss out on the important nutrients that are required daily, these include fiber, calcium, iron, etc. In the case of gluten-related disorders, it makes sense to follow a gluten-free diet. In case of no abnormalities associated with gluten, evidence shows the disadvantages of choosing gluten-free diets. Gluten-free products such as cereals, pasta, and bread tend to have a low content of potassium, zinc, and iron. A gluten-free diet may lead to the risk of developing nutritional deficiencies such as iron, vitamins, and minerals. Take away Awareness is needed when choosing any kind of diet as it has an impact on overall health and well-being. For those diagnosed with gluten-related disorders, it is important to avoid gluten. However, experiments with gluten-free diets must be avoided. Cutting gluten without proper consultation from a doctor, and experimenting with diets for the sake of weight loss, with no scientific evidence supporting the claim can turn out to be extremely harmful.  Author: Sanika Pande

Gluten-free Diet: Necessity or just a Craze? Read More »

Nutrition And Diet, People Forum

Vitamin D: Myths And Facts​

Reading Time: 6 minutesVitamin D: Health Benefits, Best Sources, and Debunking Common Myths What is Vitamin D? Vitamin D, often referred to as the “Sunshine Vitamin,” is a crucial fat-soluble nutrient with multifaceted roles in maintaining overall health. This vitamin plays a fundamental role in the body’s ability to absorb essential minerals, primarily calcium and phosphorus, from the gastrointestinal tract. While vitamin D is well-known for its pivotal role in bone and teeth health, its influence extends far beyond the skeletal system.   One of the most prominent functions of vitamin D is its contribution to bone health. It works in harmony with calcium to fortify bones, ensuring they remain strong and resilient. This collaborative effort helps prevent conditions like osteoporosis and rickets, which are characterized by weakened bones and susceptibility to fractures.   Beyond its pivotal role in maintaining healthy bones and teeth, vitamin D is a key player in the proper functioning of several vital bodily systems. The nervous system relies on adequate vitamin D levels to function optimally, and its deficiency has been associated with neurological disorders. Additionally, the musculoskeletal system benefits from vitamin D, as it helps regulate muscle strength and function, promoting agility and mobility.   Another vital aspect of vitamin D is its impact on the immune system. It acts as an immune modulator, assisting in the body’s defence against infections and diseases. Adequate vitamin D levels are believed to enhance the immune response and reduce the risk of autoimmune conditions.   It’s important to note that vitamin D is unique in the sense that the body can store it for future use. However, this storage capability comes with a caveat: excessive intake of vitamin D, either through supplementation or prolonged exposure to sunlight, can lead to elevated levels in the body, potentially reaching toxic levels. This can result in adverse health effects, such as hypercalcemia, which can harm various organs and tissues.   Vitamin D exists in several forms, but two of the most vital ones are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). These two forms differ in their sources and how they are metabolized in the body. Vitamin D2 is often derived from plant sources, while vitamin D3 is primarily synthesized in the skin upon exposure to sunlight. Both forms are utilized by the body, but vitamin D3 is generally considered more potent and effective in raising blood levels of the vitamin. Symptoms of Vitamin D Deficiency: Some people may experience symptoms such as: Insomnia Hair loss Fatigue Frequently getting sick Bone pain Poor wound healing What is the range of normal vitamin D levels? A level of 20 ng/mL or above is considered normal and adequate. When vitamin D levels fall to 12 ng/mL or less, it can affect health and weaken bones. Levels above 50 ng/mL are considered very high and can lead to toxicity. Sources of vitamin D: Vitamin D2 or ergocalciferol is derived from plant-based foods and vitamin D3 (cholecalciferol) from animal-based food items. Some other food items such as fortified breakfast cereals, tuna, fortified milk, sardines, etc. can also help fix low vitamin D levels in the body. The recommended daily dose of Vitamin D is 600 IU The primary natural source of vitamin D is its production in the skin. Our body makes it from cholesterol when the sun’s ultraviolet-B (UVB) rays come into contact with the skin. For this reason, it is also called “Sunshine Vitamin”. Vitamin D is present in some foods which can help maintain the normal levels of Vitamin D in the body. It can be consumed through supplements. Vitamin D supplements are available in the market in two forms: a. Vitamin D2 b. Vitamin D3 Mushrooms: Along with vitamin D mushrooms are rich in micronutrients, fibre, copper, iron, and vitamin B6 Salmon: Salmon is specifically known to be rich in sunshine vitamin. 3 ounces of salmon consists of around 570 IU of vitamin D. Swordfish: 3 ounces of swordfish provides about 566 IU of vitamin D. However, pregnant women and children are advised to avoid swordfish as sometimes it may contain mercury contamination. Cod liver oil: 1 teaspoon of Cod liver oil provides 450 IU of Vitamin D and is considered one of the best supplements to rectify vitamin D deficiency. Egg Yolk: It is a rich source of Vitamin D as  1 large egg yolk provides 37 IU of vitamin D. Myths and Facts associated with vitamin D: Myth 1: “I can’t get Vitamin D deficiency as I spend lots of time in the sun and it is the best way to get vitamin D”. Fact: This is the most common misconception that the best source of vitamin D is the sun. However, studies suggest that exposure to UVB light may lead to skin cancer, and protecting from the same would be a sensible choice. Using a tanning bed or getting tanned for the sake of fixing vitamin levels cannot be justified. Instead, opting for vitamin supplements and a healthy diet that is rich in vitamins and minerals would prove to be beneficial for fixing low vitamin D levels. Myth 2: Vitamin D deficiency is prevalent in people living in colder areas or colder countries. Fact: This is not true because even in countries where sunshine is in abundance for example tropical countries like India people suffer from vitamin D deficiency. Regardless of being in warm countries with sunshine for more hours, approximately 490 million are believed to be deficient in vitamin D. Myth 3: Your health will improve if you consume more vitamin D Fact: As the saying goes ‘the excess of anything is poison’ is true. Vitamin D is important for staying fit and healthy. High amounts of vitamin D can be harmful. Exposure to excess vitamin D can cause vitamin D toxicity, also called hypervitaminosis D. This may lead to hypercalcemia and cause symptoms such as vomiting, nausea, frequent urination, and weakness. Over time it may result in kidney stones and pain in bones. Myth 4: You can choose any vitamin

Vitamin D: Myths And Facts​ Read More »

Nutrition And Diet, People Forum
Scroll to Top