Fuel Station

Is Gluten-Free for You?

Gluten-free products are everywhere, it seems. But is a glutenfree diet healthier? It’s worth educating yourself before making a decision on whether to go that route.

Gluten sensitivity and celiac disease

Gluten is a general term for the storage proteins found in wheat, barley, rye and related cereal grains, like triticale, spelt and kamut. In people with celiac disease (an autoimmune disorder that affects fewer than one per cent of people in North America) or dermatitis herpetiformis (a skin version of celiac disease), gluten damages the small intestine, resulting in poor absorption of nutrients. For them, even a small amount of gluten is harmful, and a strict gluten-free diet is the only effective treatment. (Symptoms may include diarrhea, constipation, stomach pain, bloating, gas, weight loss, chronic fatigue or weakness, low iron levels, muscle cramps and pain in the bones or joints.)

People with non-celiac gluten sensitivity, which may affect up to 13 per cent of North Americans, also benefit from avoiding glutencontaining foods. Since the symptoms are very similar, a proper clinical assessment is necessary for a clear diagnosis. Some of these symptoms may also be related to irritable bowel syndrome ( ibs), so it is important to determine whether gluten is the cause.

Potential risks of a gluten-free diet

While people with a diagnosis of celiac disease or non-celiac gluten sensitivity must avoid gluten, many people assume that gluten-free diets are healthier for everyone, but that is not necessarily true.

Products made from whole grains that are naturally glutenfree, like amaranth, buckwheat, millet, brown rice f lour, teff or millet, are just as nutritious as whole wheat, but some lowerquality products labelled “gluten-free” are made from inferior ingredients, such as white rice f lour, cornstarch, tapioca or potato starch, which are low in fibre and other essential nutrients. When considering a gluten-free diet for reasons of simple preference, it’s important to become proficient at reading nutrition labels. (But be aware that even products labelled “multigrain” may be low in fibre – look for products containing at least 3 g of fibre per serving. Also check for fat content, protein and added sugars.)

Also, products made from processed wheat f lour are enriched with essential nutrients including B vitamins, iron and folic acid. But in Canada and the U.S., there is no requirement that gluten-free products be enriched, so they may be very low in those.

Eating a balanced gluten-free diet

For all of these reasons, achieving a balanced diet that includes enough high-quality carbohydrates for runners, as well as key micronutrients like dietary fibre, iron and B vitamins, may be more challenging when you eliminate wheat. Here are some ways to optimize nutrition:

• Include a variety of naturally gluten-free whole grains, such as amaranth, buckwheat, millet, gluten-free oats, quinoa, brown and wild rice, sorghum f lour and teff. These are just as nutritious as whole wheat and are high in fibre, protein, vitamins, minerals and antioxidants. You can serve them cooked as a side dish, in salads, or as hot cereals.

• Runners need high-quality carbohydrates to perform at their best during training and competition. Consume other naturally gluten-free carbs, such as sweet potatoes, legumes ( beans and lentils) and fruit. • Look for breads, cereals, pasta and f lour that have at least one whole grain (such as brown rice, millet, quinoa, buckwheat, teff or amaranth) at the top of the ingredient list.

• If you are also consuming a vegan diet, you should supplement with B vitamins (particularly vitamin B12).

It’s important to talk to a registered dietitian and your doctor if you are concerned about gluten sensitivity or celiac disease. A dietitian can guide you on what foods to eat, identify problematic foods that may be causing issues and advise you on whether a gluten free-diet is appropriate for you.

Rachel Hannah, RD, is a five-time Canadian champion, a Canadian Marathon Championships silver medallist and a Pan Am Games bronze medallist in the marathon. She is also a full-time registered dietitian at the University of Guelph’s Health and Performance Centre. She can be reached at rachelhannahrd@gmail.com.