Gluten-free diet - a pointless fashion trend or THE solution for weight loss after all?
For a few years now, in my practical work, I have seen time and again that many clients lose weight more easily if they follow a strict gluten-free diet. But what does science say about this?
According to a review by Shatakshi and Kumar (2020), various adverse aspects of gluten-containing foods on the human body have already been demonstrated in terms of inflammatory, immunological and autoimmune reactions.
Shatakshi and Kumar see a great benefit of gluten for the food industry (see Shatakshi/Kumar 2020, p. 240) in terms of its viscosity and palatability. However, adverse effects can result from the consumption of gluten in gluten-sensitive individuals, such as damage to the intestines. Among other things, this can also lead to coeliac disease. In addition, a connection is seen between the consumption of gluten and the development of diabetes mellitus. Sensitive persons may experience symptoms such as diarrhoea, abdominal pain, cramps, flatulence, etc. due to the consumption of gluten.
Since gluten can damage the intestines in particular, malabsorption often occurs as a result. This malabsorption can lead to various deficiencies in the body. For example, a deficiency of the prohormone vitamin D can lead to osteoporosis in the long term. Malabsorption of iron, vitamin B12 and folic acid often results in anaemia. In addition, deficiencies of selenium, copper and zinc often occur (cf. Shatakshi/Kumar 2020, p. 241).
The study by Catassi and Fasano (2013) points to the change in the ratio of intestinal bacteria with a gluten-free diet. According to this, the population of beneficial Lactobacillus should increase, while the harmful Clostridia and Coriobacteria decrease.
Likewise, proinflammatory cytokines appear to decrease in the blood and anti-inflammatory adipokines increase on a gluten-free diet.
Benefits of a gluten-free diet for overweight
Another important point: a gluten-free diet also seems to help with obesity. This by leading to weight reduction and improving the regulation of fat metabolism.
2) Catassi, C./Fasano, A. (2013): Natural Variety of Cereals & Pseudocereals suitable for patients with Celiac Diseases. In: A special issue of Nutrients