By Consumer Reports
Do you stick with foods labeled fat-free to lower cholesterol or buy only gluten-free products because your stomach is sensitive? Those widely publicized regimens seem so promising. But does science support the claims? Consumer Reports spoke with doctors and dietitians, and read the research. Here’s what you need to know before going high-protein, low-fat or gluten-free:
The promise: Proponents say these plans can prevent or ease heart disease, lower cholesterol levels, control blood pressure, and help you lose weight and keep it off.
The truth: Without some dietary fat, you can become deficient in essential fatty acids and have trouble absorbing vitamins that are fat-soluble. And certain kinds of fat — unsaturated ones — help protect your heart, reduce Type 2 diabetes risks and have other benefits. For example, a 2012 review of studies by the independent Cochrane Collaboration found that replacing saturated fat (found in animal products such as butter and ground beef) with unsaturated fat (from plant oils, fatty fish, avocados and nuts) lowered the risk of heart attacks and strokes. And if weight loss is your goal, be aware that low- and no-fat foods aren’t always lower in calories.
The bottom line: Stay away from no- or very low-fat diets; they can ultimately be harmful.
The promise: Those who espouse this way of eating say that it improves gut health, cures stomach problems, aids weight loss and is energizing.
The truth: For most people, there’s nothing unhealthful about gluten, proteins that are found in barley, rye and wheat. The only people who need to give up gluten are the estimated 1 percent of Americans who have celiac disease and the up to 6 percent with non-celiac gluten sensitivity.
In fact, some evidence suggests that gluten may help fight heart disease by lowering levels of triglycerides (fats that circulate in your blood with cholesterol). It may also help reduce high blood pressure.
As for weight loss, a gluten-free diet may backfire, according to a study published in the Journal of Medicinal Food. Many foods without gluten are higher in calories, fat and sugar than the wheat-based versions. For example, a regular three-ounce Thomas’ plain bagel has 270 calories, two grams of fat and seven grams of sugar. A four-ounce Glutino Original New York Style bagel has 340 calories, seven grams of fat and 14 grams of sugar.
And some gluten-free products contain small quantities of arsenic, a carcinogen often found in the rice frequently used to replace flours that contain gluten. In 2012, Consumer Reports tested more than 60 samples of rice and rice-containing packaged foods, including rice pasta, rice crackers and cookies. Almost all contained measurable levels of arsenic.
The bottom line: Don’t opt to go gluten-free unless you have been diagnosed with celiac disease or a gluten sensitivity.
If you have any questions in this regard please contact me through the patient portal.
-Jim Williams
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