Gluten-Free Myths & Facts - Understanding the GF Diet

by Annie-Eliza Stevens June 08, 2022

Five metal spoons with different types of gluten-free flour.

Read Time: 3 minutes

Nutrition is one of the biggest influencing factors on our health and wellbeing, so it’s probably why people are always trying to modify their diets to meet their wellness goals.

Living gluten-free is becoming increasingly popular in mainstream culture, with celebrities and health influencers alike touting its many benefits.

However, a gluten-free diet for people with certain health conditions like Celiac’s Disease is not a choice; it’s mandatory.

It’s hard to know fact from fiction surrounding gluten with so much information circulating out there, so let’s break down some common gluten-free facts and myths.

Gluten-Free Diet Myths and Facts

Gluten is Bad.

Myth. Gluten isn’t bad or good. It’s simply a protein found in wheat, barley, and rye grains. Our bodies don’t have the enzymes needed to metabolize the proteins in gluten completely.

But good news: our immune system can help with that, and unprocessed gluten ends up in the small intestines on its way out.

You Can Lose A Lot of Weight By Going Gluten-Free.

Myth. There is such a wide spectrum of nutrient-dense and nutrient-void foods that it’s possible to lose OR gain weight if you go gluten-free, depending on pre-existing medical conditions and/or food choices. Many gluten-free foods are higher in fat and carbs while being low in fiber and whole grains, and the latter are needed for metabolism and digestion.

A Gluten Allergy Is the Same as a Gluten Sensitivity.

Myth. There is actually no such thing as a gluten allergy. A gluten sensitivity, or gluten intolerance, is a non-celiac gluten sensitivity (NCGS).

With NCGS you may feel sick or bloated. Someone with Celiac’s who eats gluten can negatively impact their health in the long run.

If You Suffer From a Wheat Allergy You Must Follow a Gluten-Free Diet.

Myth. A wheat allergy doesn’t equal a gluten allergy as well. Gluten is a protein found in wheat. Gluten-free foods are often made with wheat, and some foods that are labeled wheat-free contain gluten.

If you have either a wheat allergy or gluten sensitivity, make sure you learn how to read the label.

If You’re Allergic to Wheat and Eat It, It Can Result in a Severe Reaction.

Fact. Consuming gluten won’t cause an immediate life-threatening reaction in people with gluten intolerance or Celiac’s. However, eating wheat with a wheat allergy CAN definitely result in a severe reaction, as any food allergy can do.

Gluten is Only Found in Wheat.

Myth. People think that gluten is only found in wheat, but it is a binding protein found in rye and barley as well.

A Gluten-Free Diet Can Help With Diabetes Management.

Fact/Myth. The jury is out on this one. Foods with heavy carbohydrates create a glucose imbalance in people with diabetes.

Avoiding gluten doesn’t necessarily help manage diabetes. While gluten is found in products with carbohydrates, gluten itself does not affect blood glucose levels.

For example, there are sauces, cooking ingredients, soups, and other sources low on carbs that contain gluten.

Other studies suggest that there could be a link between diabetes and a diet high in gluten. It’s always best to consult a medical professional before starting a new diet, especially when you have pre-existing health conditions.

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