Gluten Free Living: Helpful or Harmful?

By now, you have probably heard the term “gluten free” or GF, from your co-workers, restaurant menu, grocery store, or favorite TV show. But a decade ago if you were to mention the word “gluten”, not a head would turn in a crowd. Gluten free diets have developed rapidly over the past few years and are becoming increasingly popular. Can eliminating gluten in your diet really make you healthier?

Gluten is a storage protein found in foods like wheat, barley, and rye. When the body cannot digest this protein correctly, it can cause major health issues depending on the severity of the intolerance. Celiac disease is the diagnosis for those with the most severe intolerance. When people with Celiac disease ingest gluten, it causes their bodies to produce antibodies that attack the intestine. If it is not treated properly, it can lead to a variety of autoimmune disorders, weak bones, and in some cases even infertility. About 1% of the population falls into this category.

Others may have a gluten intolerance that is less severe and may just need to avoid gluten to free themselves of the side effects. Some of the side effects of those with gluten intolerance include bloating, fatigue, IBS symptoms, nausea, acid reflux, and vomiting. It is estimated that about 6% of Americans today have some sort of gluten intolerance. So if this number is so small, why are so many jumping on the GF bandwagon?

Some say it’s a losing weight fad. Today, it is estimated that about 25% of Americans are concerned with the consumption of gluten. In college towns, more and more gluten free options are becoming available. Health food stores have stocked their shelves of gluten free products and more restaurants are having gluten free options on their menus. It is mentioned in the media frequently as a healthy way of living. For example, stars like Gwyneth Paltrow, Miley Cyrus, Dr. Oz, and Oprah have claimed that they owe their healthy lifestyle to gluten free decisions. But does eliminating gluten from your diet make you a healthier person?

Yes and no. By eliminating foods that have gluten, your eating options become slim which forces you to choose more foods like fruits and vegetables. Monitoring everything that you eat will become normal, reading nutrition labels will be customary, and most all fast foods and processed foods will be off limits. Yet, if you do not follow a gluten free diet in the correct way, it can be very unhealthy.

Many have self-diagnosed themselves with gluten intolerance or just simply choose to eat gluten free for one reason or another. If it is not properly researched, gluten free diets can cause issues. For example, when you are cutting many foods from your diet that you once had, you may be cutting yourself short on essential vitamins that your body needs. Bones can even become fragile if you are not replacing the correct nutrients in your diet. What most people don’t know is that many processed gluten free products can be fattening. Production companies, often times, rely on fattening components to replace the gluten in a product and to provide the product with any sort of flavor and texture.

So why has General Mills created over 300 gluten free cereals and Amazon.com advertise thousands of gluten free cookbooks? Maybe it’s a “get skinny” fad? Maybe gluten intolerance is finally getting the attention it deserves? Whatever the answer may be, the knowledge of gluten free diets should be one that is not taken lightly and a decision that should not be made without the consultation of your doctor.

For more information about this topic, or other health related topics, check out our A.D.A.M. Interactive Health library at http://www.franciscanphysicians.org/.

It's National Cholesterol Education Month - Know Your Numbers!

Your body needs cholesterol to work well. But cholesterol levels that are too high can harm you. Extra cholesterol in your blood builds up inside the walls of your blood vessels. This buildup is called plaque. Plaque reduces, or even stops, the blood flow. This can cause a heart attack, stroke, or other serious heart disease. And this is why it is important to know your numbers and educate yourself on ways to help you control your cholesterol. After all, September is National Cholesterol Education Month!

Your Cholesterol Numbers

Cholesterol is measured in milligrams per deciliter (mg/dL). Most people should have their blood cholesterol levels tested at least every 5 years once they reach ages 20 - 45. Have your cholesterol checked more often (probably every year) if you have:

• Diabetes
  
• Heart disease
  
• Blood flow problems to your feet or legs
  
• Had a stroke

A blood cholesterol test measures the level of total cholesterol. This includes both HDL ("good") cholesterol and LDL ("bad") cholesterol.

Your LDL level is what doctors watch most closely. You want it to be low. If it gets too high, you will need to treat it.

Treatment includes:

• Eating a healthy diet that can lower your cholesterol
  
• Losing weight (if you are overweight)
  
• Exercising

You may also need medicine to lower your cholesterol.

• If you have heart disease or diabetes, your LDL cholesterol should stay below 100 mg/dL.
  
• If you are at risk for heart disease (even if you do not yet have any heart problems), your LDL cholesterol should be below 130 mg/dL.
  
• Almost everyone else may get health benefits from LDL cholesterol that is lower than 160 to 190 mg/dL.

You want your HDL cholesterol to be high.

• For men, it should be above 40 mg/dL.
  
• For women, it should be above 50 mg/dL.
  
• Exercise helps raise your HDL cholesterol.

It is still important to eat right, keep a healthy weight, and exercise even if:

• You do not have heart disease or diabetes
  
• Your cholesterol levels are in the normal range

Learn more about cholesterol, including lifestyle changes, by visiting our Online Health Library.