Best Gluten-Free Flours For Weight Loss.
Can gluten-free foods help with weight loss? The west is getting crazy with gluten-free diets for weight loss but does gluten-free foods or diet really work?
The real question is why people are opting for gluten-free diets?
Every news outlet and dietician is featuring and promoting a gluten-free diet in some form. There are tons of questions.
Does gluten cause weight gain?
Does gluten cause celiac?
Why people are gluten intolerant?
We will discuss everything
So what is gluten?
In general, gluten is a type of protein that helps the grain to stay in shape till it ripens. Gluten protein acts as a glue that holds the unripe part of the grain till it is ripened and hardened. There are 4 known and commercially grown grains that contain gluten.
What is celiac disease?
Celiac disease is an autoimmune disease. Celiac disease affects the lining of our intestines hindering the digestive power and the ability to absorb nutrients.
When the food cant gets digested it starts to rot in the intestine. This rotting of food causes food poisoning triggering symptoms like abdominal pain, , bloating, nausea, diarrhea, and weight loss.
Does Gluten cause celiac disease?
Right now, doctors & research have not confirmed that gluten is the key trigger of such type of immune reaction as is the case with celiac disease.
But the research does prove the genetics behind the development of celiac disease. According to the research celiac disease can only develop in those with certain genes called HLA-DQ2 or DQ8. Thirty percent of the population carries these genes. If one does not have these genes, celiac disease cannot develop, but only a small percentage of those with the genes develop celiac disease.
Gluten only triggers celiac disease in those who have these genes. Gluten causes immune inflammation in the small intestine. Left untreated, celiac disease may lead to non-intestinal symptoms like anemia, fatigue, infertility, neurologic disorders, skin problems and even cancer.
Difference between gluten intolerance and celiac disease
Unlike celiac disease, gluten intolerance does not cause damage to the lining of the intestine. But, our immune system identifies gluten as a foreign substance that triggers the launch of an immune response. The first line of defense of our immune system is inflammation.
Inflammation is part of that response and can contribute to symptoms same as celiac disease such as bloating, diarrhea, and abdominal discomfort
The simplest way to identify if you have celiac disease or gluten intolerance is by noticing if the symptoms and the inflammation typically resolve as soon as the gluten has been eliminated from the body via digestion or it stays.
If it stays, most probably you might have celiac disease and if it resolves with gluten-free diet you are intolerant to gluten.
How gluten-free term got associated with weight loss
According to science, there is no potent evidence that relates gluten-free to weight gain and loss. Any change happening to your weight is only the result of digestion problems due to gluten.
Gluten intolerance makes your intestine unable to process the protein gluten.
People lose weight by going gluten-free is because gluten-free foods are much healthier and low in calories.
Best gluten-free flours you can eat daily?
Do you know ragi is also an excellent non-dairy source of calcium, so if you are lactose intolerant or vegan you can have the double benefits in your weight loss journey? When compared to wheat and other flours, ragi is a rich source of complex carbohydrates.
Moreover, ragi is packed with several amino acids with a very low glycemic index which helps in curbing cravings and helping with blood sugar spikes.
Ragi stimulates your body to produce insulin making you less absorbent to fats and sugar, your metabolism stays active and you can lose weight much faster.
Pearl millet flour.
Already taking pills to fix damage caused by gluten? Try pearl millet flour in your diet. This Indian millet is packed with gut-friendly soluble fiber,
This means that the flour of pearl millet also contains probiotic properties and promotes a healthy digestive tract biome therefore it is good for your gut health.
Bread and desserts made with this flour ease your bowel movement & reduces constipation, and help to maintain digestion.
This grain can be considered a gem for those who are gluten intolerant and wants to build muscles. Sorghum has the highest quality and quantity of protein. A 100 grams of sorghum can supply you 22 grams of proteins and 12 grams of fiber.
This makes it an ideal cereal for weight watchers, it also controls after-meal sugar spikes and helps dealing with diabetes. Brimming with immense amounts of calcium, iron, phosphorus, potassium, and sodium, sorghum is also very good in fortifying the bones, strengthening immunity, and keeping the digestive tract clean.
Quinoa is especially helpful for vegans who are trying to lose weight and have trouble finding foods that will fill them up and control cravings.
Quinoa’s special power lies in its dietary fibers. The dietary fiber of quinoa binds to fat and cholesterol, which makes your body less absorbent to fat and cholesterol.
This is one way that quinoa can help you lose weight. The fiber found in quinoa also reduces the plaque build-up along your arterial walls, which reduces your risk of heart disease and stroke.
For diabetics, Quinoa’s rating is 35, this means that quinoa is safe for diabetics and it won’t spike your blood sugar.
Sometimes diabetics face problems like sudden blood glucose crashes, these cause sudden and uncontrollable cravings for more sugar or simple carbohydrates. When your blood sugar is unbalanced, staying on a diet and making healthy eating choices is difficult because you crave sweets and refined loaves of bread.
This is where quinoa comes to the rescue. One serving of cooked quinoa contains approximately 172 calories. So even if you ate two or three servings of quinoa, you would get a much larger quantity of food for way fewer calories than you would get by eating a plate of pasta.
This will satisfy your body’s need for carbohydrates while maintaining blood glucose levels. Also Read: 7 healthiest cereal you can rely on for weight loss