We see fad diets everywhere and it seems that every day there is a new one out there that people are trying out in an attempt to lose weight. Anything from the Atkins diet, carb-less diets, to vegan or vegetarian, we’re exposed to these diet plans on a daily basis. And while many people around us are trying these new fad diets left and right, the question always come back to whether or not these diets actually work.
Going gluten free has become a rather popular fad diet, and while some people have no choice but to cut gluten from their diets, some people believe that cutting out gluten is cutting down on carb intake. Truth is, with just a little bit of biology background and a little bit of research, it’s easy to determine that this case is not so simple.
So is gluten free and carb free the same thing? Not at all. Why is this? Well, gluten and carbohydrates are in fact two very different biological entities that essentially work in our bodies in two very different ways. Gluten and carbs are the apples and oranges of our bodies.
What is Gluten?
Gluten is a protein found in food which is processed from wheat and wheat related species. Specifically, gluten is a composite of the storage proteins gliadin and glutenin.
Remember that proteins are molecules consisting of one or more polypeptides, which are chains of amino acids, coiled into a specific three dimensional shape.
The protein gluten is responsible for shape and helps food to maintain its dough like consistency. It also acts as a bonding agent for food (IVL).
What are Carbohydrates?
Carbohydrates are, to put it simply, sugars. Monosaccharides are the simple sugars consisting of just one sugar molecule, while disaccharides consist of two monosaccharides, and polysaccharides contain more than two monosaccharides.
A typical 3-dimensional carbohydrate molecule
Of monosaccharides, glucose and fructose (found in fruit) are the most common. Monosaccharides are a major nutrient source for cells and are needed for multiple cell functions. For one, cell respiration, which breaks down organic molecules for the production of energy in ATP form, requires glucose as the first step to begin a cascade of chemical reactions. The carbon skeletons of sugars also serve as raw material for the synthesis of other types of molecules such as amino acids and fatty acids.
The most common disaccharides include maltose (malt sugar, found in beer), sucrose (table sugar), and lactose (found in milk) (Campbell et al. 2008).
So what’s the real difference?
Many people think that gluten and glucose are actually the same thing, after all they sound similar. However, taking from what we learned above, gluten and glucose are completely different biological molecules. Glucose is a protein composed of chains of amino acids whereas glucose is a sugar composed of a monosaccharide.
A typical polypeptide composed of a chain of amino acids. This is the building block of protein and can be viewed as an open chain.
Three monosaccharides, fructose, glucose, and galactose. These are made of closed chain carbon backbones.
Compare the pictures of a monosaccharide and an amino acid chain and you’ll see that chemically, the two molecules are completely different. This means that they also serve completely different functions in the human body.
Is gluten free an okay diet plan?
In short the answer for this is that if you have celiac disease and your body literally rejects gluten: yes. If you don’t have a medical condition preventing you from eating gluten: you most likely will not lose weight going gluten free.
Why is this? Well, gluten free foods are often fiber-less grains and are loaded with extra carbohydrates and sugars to make up for the texture difference and the lack of taste. That’s right, just because something lacks wheat flour doesn’t mean it lacks carbs. In fact, rice flour has more carbs than wheat flour. Check your food labels sometime. Compare gluten free foods to something you would normally eat. You might be surprised.
Also, next time you meet someone who has celiac disease ask them how going gluten free affected their body and the way they eat. Most of them will probably tell you that they gained some weight from the new lifestyle. Gluten free isn’t a weight loss plan; it’s a lifestyle change for those who medically need it. It shouldn’t be used as anything otherwise.
What should you do instead?
For one, start reading the labels of the food you buy. It’s never too late to learn how to read labels and understand what you’re really putting in your body.
Secondly, don’t cut out carbs completely from your diet. When people cut out carbs completely they just end up getting more fat from animal products and overall, this isn’t a healthy way to be eating as it can cause other health problems.
Instead, you should be eating a balanced diet of fruits, vegetables, dairy, grains, and meats. Eating a well balanced meal is a garneted way to make sure that your body is getting all the nutrients it needs. Also, try some clean eating habits. You don’t have to cut out all non-organic food from your diet, after all, that’s crazy, but if you plan meals that consist more of fresh fruits, vegetables, and lean meats you’re going to find yourself losing more weight than if you start cutting things out.
So, did you know the difference between carbs and gluten before today? Any other health fads you think need busted? Leave a comment down below and let me know your thoughts.
Until next time,
Kat
Sources and further reading:
AZ central. Gluten Free vs. Carb Free for Weight Loss. http://healthyliving.azcentral.com/gluten-vs-carb-weight-loss-4489.html
Campbell N.A., Reece J.B, Urry L.A., Cain M.L., Wasserman S.A., Minorsky P.V., Jackson R.B. (2008). Biology. Eighth Edition. Pearson.
IVL. (2014). Are Gluten Free Foods Loaded with Carbs.https://www.ivlproducts.com/Health-Library/Health-Concerns/Weight-Management/Are-Gluten-Free-Foods-Loaded-with-Carbs/
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