Are Gluten-Free Foods Really as Healthy as You Think?

Over the past few years, going gluten-free has become increasingly common. More and more people are cutting out gluten despite having no diagnosis of celiac disease or gluten intolerance. Part of that shift comes from the way gluten-free foods are marketed. They’re often presented as a healthier choice, a shortcut to weight loss, or even a way to prevent illness. The evidence, however, is far less straightforward. Some processed gluten-free products fall short nutritionally, despite what the label suggests.

That gluten-free snack may seem like the better choice, but being gluten-free doesn’t tell you much about its nutritional value. Here’s what else to consider.

What Is Gluten and What Does It Do?

Gluten is a group of proteins naturally found in wheat, barley, and rye. It is what gives dough its structure and elasticity, helping it hold air as it rises and giving baked goods that soft, chewy texture. Once gluten is removed, recreating that texture and flavor becomes more challenging, so manufacturers often turn to a mix of different flours, starches, fats, sugars, and other additives.

Can You Trust Gluten-Free Products to Be Healthy?

Packaged gluten-free products can be surprisingly lacking in nutritional value, particularly when it comes to fiber. Refined rice flour and corn starch are often used to recreate the texture gluten provides, but they offer little protein or fiber and can give the finished product a higher glycemic index. This can cause blood sugar to rise more quickly and lead to bigger swings after eating. Removing gluten can also change the taste and texture of a food, which is why some products contain added sugar, saturated fat, and other additives. They’re not always fortified with vitamins and minerals, either, so relying too heavily on these products can leave you short on nutrients like B vitamins, folate, iron, calcium, and zinc.

What Are the Best Gluten-Free Alternatives?

Eating gluten-free gets a lot more nutritious when you focus on whole foods that are naturally free of gluten, rather than building the diet around packaged substitutes. Buckwheat, for example, is a nutrient-rich pseudocereal that provides plant-based protein, fiber, magnesium, and antioxidants, including rutin. Quinoa and amaranth are also rich in nutrients, providing all nine essential amino acids as well as fiber, iron, and healthy unsaturated fats. Beans, lentils, and chickpeas are another easy way to bring more protein, fiber, and minerals into your meals, and their flours work well in everything from everyday cooking to baking. Brown rice and teff are naturally gluten-free whole grains, while certified gluten-free oats are a good option for those concerned about cross-contamination. These foods can help round out the diet with important nutrients, including B vitamins and whole-grain fiber.