An ATV Today Lifestyle ‘Sunday Diet Special’…
In the second of today’s ‘Sunday Diet Special’ features we ask is weight gained by eating Gluten-free bread?
Gluten-free bread has become a pantry staple for millions, embraced as a “healthier” alternative by those with intolerances and wellness enthusiasts alike. But here’s the shocking twist: it might be quietly contributing to unexpected weight gain.
Based on data gathered by Improve My Search Ranking, this trend is leaving even seasoned nutritionists scratching their heads. While it’s marketed as a better choice, experts warn that gluten-free bread could be far from the guilt-free indulgence many believe it to be. Could this health-food darling be hiding a not-so-healthy secret? Nutritionists weigh in to separate fact from fiction.
Why Gluten-Free Bread Can Cause Weight Gain
For many, the gluten-free label screams “healthier” or “diet-friendly.” However, a deeper look into the ingredients and nutritional makeup of gluten-free bread reveals a much more complicated story.
Calorie-Dense Ingredients
Unlike traditional wheat bread, which uses gluten to provide structure and elasticity, gluten-free bread relies on alternative ingredients like rice flour, potato starch, and tapioca starch to achieve a similar texture. While these substitutes are effective in mimicking the look and feel of bread, they come at a cost: higher calories.
Dr. Emma Patel explains, “Many gluten-free breads are loaded with refined starches and added sugars to compensate for the lack of gluten, which means they often contain more calories and fewer nutrients than regular bread.”
Spikes in Blood Sugar Levels
Gluten-free flours, such as rice and tapioca, are high on the glycaemic index (GI), meaning they cause rapid spikes in blood sugar levels. These fluctuations not only trigger cravings but also promote fat storage, especially around the abdomen.
“When your blood sugar spikes and crashes, you’re left feeling hungry shortly after eating,” says Dr. Patel. “This can lead to a cycle of overeating, which is especially problematic if you’re trying to manage your weight.”
Lower Nutritional Value
Another drawback of gluten-free bread is its lower fibre, protein, and micronutrient content compared to wholegrain wheat bread. Fibre is crucial for maintaining satiety, regulating blood sugar, and supporting digestion, yet many gluten-free options fall short in this department.
The Portion Problem
Gluten-free bread slices are often smaller and denser, leading people to eat more than they would with traditional bread. These extra portions can quickly add up, increasing calorie intake without delivering the same nutritional benefits.
What You Can Do to Avoid the Gluten-Free Trap
If you need to eat gluten-free for medical reasons or have chosen this dietary path for other health goals, don’t worry – there are ways to make smarter choices and avoid the pitfalls of weight gain.
1. Check the Nutrition Label
Not all gluten-free breads are created equal. Look for options that are lower in sugar and fat, and made with nutrient-rich flours such as quinoa, millet, or sorghum. These flours are higher in fibre and protein, making them more satisfying and less likely to cause blood sugar spikes.
2. Prioritise Balance in Your Diet
Pair gluten-free bread with high-fibre, nutrient-dense foods to keep you fuller for longer. For example, spread avocado on your toast or add lean protein like eggs or smoked salmon for a balanced meal.
3. Mind Your Portions
While gluten-free bread slices may appear smaller, eating multiple slices can quickly rack up your calorie intake. Be mindful of portion sizes, and try to include other whole, minimally processed foods in your meals to avoid overeating.
4. Consider Homemade Options
For those who want full control over their bread’s ingredients, baking your own gluten-free bread is a great solution. You can add nutrient-dense extras like flaxseed, chia seeds, or psyllium husk to boost fibre and omega-3s. Homemade bread also allows you to skip the processed sugars and preservatives often found in store-bought options.
The gluten-free diet is a necessity for individuals with coeliac disease or gluten intolerance. For these individuals, gluten-free bread can still be part of a balanced diet if they choose high-quality, wholegrain options.
However, for those without a medical need to avoid gluten, Dr. Emma Patel advises against jumping on the gluten-free bandwagon. “For the average person, wholegrain wheat bread is a far better choice for maintaining a healthy weight and overall nutrition,” she explains.
While gluten-free bread may seem like the healthier choice, the reality is far more complicated. Its higher calorie count, lower nutritional value, and tendency to cause blood sugar spikes make it a less-than-ideal option for those aiming to lose or maintain weight.
Data experts at Improve My Search Ranking have analyzed the nutritional profiles of popular gluten-free bread brands and uncovered some concerning trends. Their research reveals that many gluten-free bread options contain up to 35% more added sugars and 25% fewer dietary fibres compared to traditional wholegrain bread.
The key is to approach gluten-free bread with a critical eye. If you must go gluten-free, be selective about the brands you choose and ensure your overall diet is rich in fibre, protein, and healthy fats.
