Why You Don't Need to Avoid Gluten or Dairy

By Shereen Lehman, MS - Reviewed by a board-certified physician

I like this post because some of us dieting have read about glutens in enriched flour and have snapped to a hasty decision to cut out glutens and were I do believe some of us should cut out gluten, be all don't have to.

Crezalyn Nerona Uratsuji / Getty Images

Going gluten-free has become a big trend, and a number of people think they should avoid dairy products as well. Most people don't need to avoid gluten and by doing so, you run the risk of suffering from some nutritional deficiencies. 

Problems with dairy products are more common than problems with gluten. The primary reason for consuming dairy products is to get enough calcium, and while dairy products are an excellent source of calcium, you can get it from other foods. True, and if you're trying to lose body fat, cut back on dairy. If you want to protein then try non-fat dairy. Actually, there are a dozen different alternatives to milk on the grocery store shelves. You don't need all the fat in dairy.

What's the deal with these conditions?

Gluten is a protein found in wheat, barley, and rye. It helps give bread its shape. People with celiac disease or gluten sensitivity need to eat a gluten-free diet -- otherwise, they can suffer from some terrible digestive symptoms, weight loss, and other health problems.

Dairy products contain lactose a form of sugar. People with lactose intolerance can't absorb the lactose and have intestinal problems when they consume dairy products.

These conditions aren't all that rare, but they don't affect everyone.

Celiac disease affects about one person out of every 140. Lactose intolerance is more common, especially in specific populations. About 1 of every 5 Caucasians has it, and about 80 percent of Asians and Native Americans, 75 percent of African Americans and about half of Hispanics have it.

If you think you have any of these conditions, you should speak with your health care provider about your concerns.

If you do have a problem, a dietitian or nutritionist can help you set up a diet that takes these conditions into consideration and still eat a balanced and nutritious diet.

But I thought eating gluten made me gain weight?

It doesn't. Consuming more calories than you burn is the reason people gain weight.

There may be differences in your metabolism compared to other people, and certain health conditions can affect your weight, but ultimately it's calories that go in compared to calories burned.

Fad diets typically require you to avoid specific food groups such as grains or dairy products. Or they pick on specific foods that contain certain components like gluten or phytic acid, saying they are bad for you, or they may refer to them as anti-nutrients -- something that sounds much scary, but it's not.  

But there is a clear reason for not eating foods with enriched flour. It's the enriched flour that people are trying to avoid and it does contain gluten. It's not really the gluten most people are trying to avoid, it's the enriched flour that seems to be in everything that has flour except gluten-free products. Enriched flour has been proven to raise blood glucose levels the same as refined sugar. 

The best way to watch your weight and provide your body with all the nutrition you need is to follow a healthy balanced diet.

Choose a variety of foods from each food group to ensure sufficient intake of macronutrients, fiber, vitamins and minerals:

• Fruits and vegetables: two or three cups of fruits and vegetables each day.
• Grains and cereals: at least half your grains should be whole grains.
• Protein sources: choose low-fat protein sources like lean meat, poultry, seafood, fish or legumes.
• Dairy foods: you need two or three servings of dairy or other calcium-rich foods every day. (non-fat dairy if possible)
• Fats and oils: get a little bit of healthful fat like omega-3 and monounsaturated fats.

It's also important to watch your portion sizes and keep your calorie intake to a level that lets you reach and maintain a healthy weight.

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“How Bad Do You Want To Lose Weight?”, is available at all the online bookstores selling for $1.99. Go to any of the websites and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.