“Gluten-free diet” was originally designed for people allergic to gluten, but it has become a popular weight-loss diet in recent years due to the trend among European and American female celebrities. Can following a gluten-free diet really help with weight loss? This time, we have invited accredited nutritionist Wong Yin-ching to explain gluten-free diet, including common gluten allergies, precautions, sharing a list of gluten-free foods, and two simple gluten-free recipes for you to easily make at home!
What is gluten?
Gluten (also known as gluten) is a type of protein naturally found in certain grains, including barley, rye, wheat, and products made from them. For example, during the baking process, regular flour contains gluten (which is the toughness), and different toughness levels result in different textures and mouthfeel of the finished product. In the process of stretching dough, if there is no gluten, the dough will easily tear when kneaded.
Common gluten intolerance
Celiac disease: It is an autoimmune disease. When people with celiac disease eat gluten, the immune system mistakenly identifies the substances found in gluten as a threat to the body and attacks them. This can damage the lining of the small intestine and impair the body’s ability to absorb nutrients from food. People with celiac disease may experience symptoms such as abdominal pain, bloating, indigestion, diarrhea or constipation, weight loss, etc., and it is recommended to avoid all gluten in food.
Gluten intolerance/non-celiac gluten sensitivity: Consuming foods that may contain gluten may result in digestive discomfort. If consumed in large quantities, symptoms such as bloating and gas may occur, indicating a low tolerance to gluten.
Wheat Allergy: Allergic reactions occur after consuming foods containing wheat, where the immune system sees wheat as a harmful “invader,” similar to bacteria or viruses. In some cases, it may also be triggered by inhaling wheat flour. Wheat allergy can cause noticeable allergic reaction symptoms such as hives, indigestion, nausea and vomiting, diarrhea, sneezing, etc., but symptoms vary from person to person, ranging from mild to severe, and may even be life-threatening.
Gluten-free food
| 五穀類 | 米、米粉、藜麥、無麩質燕麥、栗米、蕎麥、薯仔 |
| 奶製品 | 牛奶、乳酪、芝士 |
| 飲料 | 咖啡、茶、果汁、蘋果酒、葡萄酒 |
| 其他 | 新鮮的肉類、蔬菜、水果 |
Does following a gluten-free diet help with weight loss?
There is actually no evidence to show a direct relationship between a gluten-free diet and weight loss. Following a gluten-free diet typically consists of fiber-rich foods, including fruits, vegetables, and gluten-free grains such as brown rice, quinoa, and millet, which can lead to healthier eating habits and lower calorie intake, resulting in weight loss. In addition, a gluten-free diet eliminates all gluten from the diet, such as bread, pasta, grains, pizza, cookies, etc., most of which are processed, high in calories but low in nutritional value.
When following a gluten-free diet, the intake of carbohydrates and sugars is restricted, which may lead to weight loss. However, this is not solely due to the absence of gluten, but rather because it becomes a restrictive diet, similar to a low-carb diet. If a gluten-free diet is followed long-term, most people may find it boring and monotonous, leading to a decrease in satisfaction and possibly resulting in binge eating, which could cause weight gain instead of loss.
Further reading:
- Are ripe bananas higher in calories than raw bananas? Nutritionist breaks down 4 major myths about fruits and vegetables, fruits and vegetables cannot be substituted for each other!
- 【Spring and Summer Health Tips】Traditional Chinese Medicine Breaks Down the Myths of Drinking Coix Seed Water, Pairing with This Ingredient Helps Reduce Edema!
- Can Low GI Effectively Lose Weight? Nutritionist Recommends 20 Low GI Foods, Just Follow These 3 Recipes!
Gluten-free diet considerations
Hong Kong people generally eat home-cooked meals, such as white rice with vegetables and meat, and rarely consume gluten-containing foods like bread, pizza, etc. Following a gluten-free diet may lead to a deficiency in vitamin B complex as its main source is whole grains. A deficiency in vitamin B complex can result in health complications such as anemia, dermatitis, beriberi, etc. Additionally, it is recommended to carefully read ingredient labels to check for wheat ingredients, as some artificial colors and flavorings may contain gluten, and oats are often cross-contaminated with wheat and barley.
Gluten-free diet recipes
| 食譜 | 材料 | 做法 |
| 無麩質香蕉 Pancake | 香蕉 1 條、蛋 2 個、泡打粉 4g、油 1 茶匙 | 1. 在碗中，用叉子將香蕉壓碎，變成果泥。 2. 再加入雞蛋和泡打粉，攪拌均勻。 3. 用中火加熱，落鍋加油，加入麵糊，每面煎 1-2 分鐘，即可。 |
| 香煎三文魚配藜麥 | 三文魚柳 80 克、三色雜菜 50 克、三色藜麥 60 克、水 300 毫升、檸檬汁 1 茶匙、鹽半茶匙、黑胡椒半茶匙 | 1. 把三文魚柳用醃料醃約 10 分鐘。 2. 把已洗藜麥和 250 毫升水煮約 15 分鐘。 3. 放入雜菜翻炒後加入藜麥。 4. 放上三文魚柳和 50 毫升水用小火煮約 10 分鐘，灑上檸檬汁便完成。 |
Learn more: Joey Wong Yim Ching – Accredited Nutritionist (Hong Kong Nutritionist Association)
“Home Nutrition Center” nutritionist, specializes in listening and understanding the feelings of customers, designing delicious and diverse menus suitable for customers, and integrating menus into life.
