Does Gluten Make You Fat?

There's a lot of controversy out there regarding a gluten free diet. It's easy to be unclear about just what exactly gluten is, and whether or not a gluten free diet is right for you. While some people follow a gluten free diet in an attempt to lose weight, gluten itself does not make you fat. Contrary to popular belief, most people do not need to follow a gluten free diet unless they have an autoimmune condition called Celiac Disease.

What is Gluten?

• Gluten is a group of proteins found in wheat, rye and barley that affects how elastic bread dough is, and how chewy the finished product will be. Composed of the proteins glutenin and gliadin, gluten causes inflammation, pain and digestive problems in people who have Celiac disease. Gluten can also be found in many condiments and household products, and can easily be cross-contaminated from one gluten containing food to another non-gluten containing food. Those following a gluten-free diet should look for certified gluten free products.

How Do We Gain Weight?

• Weight gain occurs when we consume more calories (via food and beverages) than we burn during the course of our day. If this pattern of caloric excess continues for extended periods of time, we gain weight. The opposite is true as well. When we lose weight, it means we are burning more calories than we consume. Being in caloric equilibrium means that we consume the same amount of calories we burn, and therefore do not gain or lose weight.

Why Avoid Gluten?

• People who have Celiac disease must avoid gluten. If someone with Celiac disease eats gluten-containing foods, it can cause severe inflammation of the small intestine. Since many foods contain gluten, a true gluten free diet can be difficult to maintain. However, when done properly, a gluten free diet can be very healthful and nutrient rich, as many whole plant based foods do not contain gluten. If you suspect that you may have either a gluten intolerance or Celiac disease, you should consult with your doctor.

Gluten and Weight

• Though gluten-containing foods do contain calories, gluten itself does not make you fat or cause you to gain weight. You should not avoid gluten-containing foods specifically in order to lose weight. If weight loss is your goal, you should aim to be in caloric deficit, or consume fewer calories than you burn.