Pizza, pasta and my beloved pretzels are a regular part of my diet, so a life without them feels totally unimaginable. Even though I'm generally fairly good at following a healthy diet and limiting how much fast food I have, generally, it feels like totally banning something has the opposite of the desired effect, with you then having it in excess after initially trying to stop.
So why did I experiment with a gluten-free diet? There are several reasons. For the first time in my life I consulted a naturopath who advised me to do so. And secondly, I had recently met tennis legend Novak Djokovic who has achieved astronomical success on a gluten-free diet.
With that in mind, I set myself the challenge of not eating gluten for a month. What am I expecting from this? Hopefully, I will have more energy overall, as well as less bloating and lethargy.
First off, what is gluten?
Gluten is a protein or storage protein found in many types of grains such as rye, barley, wheat and spelt, as well as oats. In baked goods, the gluten ensures that the ingredients stick together.
The changeover is hard, but not as hard as expected
Any lifestyle change is hard at the beginning, and I have to say, the gluten-free diet really messed with my daily habits at the start because it's found in soo many products, from cereals and dairy products to sauces, vegetarian substitutes, breaded dishes, ice cream and much more.
Anyone on a gluten-free diet must therefore pay very close attention to the ingredients and study the label on the back down to the smallest detail. Gluten is not only present in barley, barley malt, wheat and its derivatives wheat starch, wheat gluten and wheat protein. It is also found in oats, green spelt, bulgur, einkorn, emmer, triticale, kammut and seitan.
So for the first week I'm doing a lot of research and planning. Can I eat anything? It's easiest for me when I cook fresh and use lots of foods such as vegetables, fruit and pseudo-cereals, e.g. quinoa.
I am also incorporating more proteins back into my diet. I buy buckwheat bread from the health food store and I largely avoid cheap substitute products that contain numerous additives. After just a few days, the changeover is complete and I've successfully said goodbye to all gluten-containing foods in the fridge and pantry.
Gluten intolerance or gluten sensitivity?
Gluten intolerance, also known as coeliac disease, is an autoimmune disease. In people with coeliac disease, the consumption of gluten leads to inflammation in the small intestine. The consequences of gluten intolerance are nausea, vomiting and other severe bodily reactions that can only be prevented by giving up gluten completely.
In the case of gluten sensitivity, which has long been a controversial issue, those affected also react sensitively and with similar symptoms to the gluten protein – although no changes to the intestinal mucosa typical of coeliac disease or intolerance have been detected. The only way to find out whether gluten sensitivity is present is to carry out a practical test, i.e. to completely eliminate gluten.
Incidentally, according to a study by Johannes Gutenberg University Mainz, gluten sensitivity may not only be caused by gluten itself, but also by the protein adenosine tryphosphate amylase, which is found in modern high-performance cereals. This protein is an insecticide that has been specifically bred into modern grain varieties to make them more resistant. The research team found that the reaction of many test subjects to gluten-containing ancient grains such as emmer, kammut and einkorn was significantly lower than that to ‘normal’ high-yielding grains.
Gluten-free diet benefits
After about two weeks, I have all the recipes down and running my gluten-free kitchen takes no more time than my old one. When I have a craving for pizza or pasta, I opt for pasta made from chickpeas, lentils, buckwheat, or quinoa instead. Even pizza bases are now made from numerous alternatives to wheat, spelt and the like!
But does going gluten-free have tangible benefits? I haven't had a bloated stomach for a long time, which likely indicates a certain intolerance. To put it another way, my body simply seems to tolerate vegetables, pseudo-grains, and, above all, fresh food much better. But that's not particularly a surprise and probably doesn't harm anyone in the world!
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In fact, it's the side effects that were more surprising to me. I notice that I have much more energy when jogging, hiking, biking and in the gym. I'm also feeling less tired and have fewer headaches which is a welcome benefit.
At the end of the four week testing period I also found I had lost some unhealthy visceral fat, especially on my stomach, which is mainly due to the fewer blood sugar spikes caused by cereal carbohydrates.
Meanwhile, I had a lot less acne on my chin, no doubt due to less insulin and blood sugar fluctuations, so that as good as confirms the link between acne and diet for me.
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The best tricks for eating gluten-free and still feeling full
Anyone on a gluten-free diet may initially be faced with the conundrum of "What can I possibly eat now?" and “Will I still be full?”
The answer is definitely yes! If you know these tricks, you can switch to a gluten-free diet in no time at all, without going hungry.
Gluten-free foods include:
- Fruit and vegetables
- Fats, butter, oils
- Eggs, fish, meat
- pure dairy products
- Pure herbs and spices
Instead of three large meals, eat five smaller meals or build snacks into your day in the morning and afternoon so that your blood sugar remains constant.
This helps to prevent insulin spikes and thus cravings. Suitable snacks include avocado on gluten-free bread, 100% chocolate, protein shakes made from plant-based proteins or smoothie bowls with vegetables.
Protein fills you up for longer than carbohydrates, so include protein-rich foods in your meals. These include eggs and dairy products (watch out for gluten and prefer pure dairy products). Nuts and pulses such as lentils, beans and the like are also great gluten-free and vegan sources of protein while being nutrient-packed and very filling!
Replace conventional cereal products with buckwheat, millet, rice and quinoa. You can find gluten-free pasta in any supermarket and make pizza dough from vegetables or buckwheat. You can also find gluten-free bread readily available, though it's important to check that it doesn't contain too many ingredients.
It probably goes without saying, though no diet should be without vegetables. They provide you with vitamins and trace elements, protein, and carbohydrates and don't upset your blood sugar - so they contain everything you need to provide your body with the best possible nutrition. You should, therefore, include it in your gluten-free diet as often as possible.
It's difficult to say to what extent the gluten-free diet was responsible for the benefits I noticed myself, though unsurprisingly cutting out high-carb and processed grains and incorporating more fresh foods has helped me try and live a healthier overall lifestyle – surely no bad thing in the long run!
This feature originally appeared on Glamour Germany.
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