What is gluten and should you try a gluten-free diet?

Photo Credit: Ales Krivec

The benefits of going gluten-free have been steadily gaining steam over the last couple of years, but is going gluten-free really beneficial to your health? Let’s start from the beginning, what is gluten? Gluten is a protein found in wheat, rye, barley and triticale—and unfortunately for those who are sensitive to it, it’s incredibly common. Of course, you will find gluten in bread, pastas, and any other foods that are made from wheat, rye, barley or triticale, but you will also find gluten in a surprising amount of other things. Gluten is added to many foods as a thickening or binding agent, or for flavouring or colouring. It can be found in beverages, vitamin and mineral supplements, medications, sauces, and even toothpaste! Gluten is in so many things that instead of reading the ingredients labels, it is often easier to just look for products that are specifically labelled as gluten-free or to look for whole foods that are naturally gluten-free to be safe. But is all this work really worth it? The answer is, for those with gluten intolerance, and especially those with celiac disease—yes, it is.

Celiac disease and gluten intolerance each come with a different set of symptoms. Celiac disease is an autoimmune disease where gluten triggers the immune system to damage the lining of the small intestine. This causes the body to eventually be unable to absorb nutrients from food. Gluten intolerance (or sensitivity) may cause abdominal pain, bloating, diarrhea, constipation, rashes or headaches, but the small intestine is not in danger of damage. If you think that any of these symptoms apply to you, make sure to visit your doctor for a diagnosis to ensure you can take the healthiest next steps for your body. If gluten is the cause of any of these ailments, eliminating gluten can have a variety of benefits:

1. Improved energy levels
Tired all the time? People with gluten sensitivity may be suffering from nutrient deficiencies, such as iron deficiency. After removing gluten from your diet, nutrient absorption can return to normal levels and you should find your energy returning in no time!

2. No more bloat
People with gluten sensitivity or celiac disease often experience excess gas and bloating after eating gluten. Remove the gluten, remove the problem! You’ll have a happier and healthier intestine and will notice an immediate improvement in digestive health. Other symptoms such as diarrhea, nausea and constipation may also be reduced after following a gluten-free diet.

3. Improved bone health
People living with undiagnosed celiac disease suffer from a variety of nutritional deficiencies, one of the major ones being calcium. Without the proper calcium intake, you are at risk of diseases such as osteoporosis. After removing gluten from their diet, celiac patients are shown to have a significant improvement in bone mineral density.

With these kinds of benefits, it can be easy to see why going gluten-free has been so popular in recent years. But what about those without gluten sensitivity or celiac disease? The results are less clear. For some, weight loss or self-treating digestive issues is the goal. Eating gluten-free often automatically eliminates many junk foods and other unhealthy treats because of the prevalence of gluten in these high-calorie snacks. But that may not mean that gluten is the cause, and stocking up on expensive, gluten-free alternatives doesn’t always mean that you are automatically choosing healthier options. Instead, focusing on eating whole, unprocessed foods is a great start if you are looking to reach or maintain a healthy weight, or to have a healthier digestive system.

Need help with that first step? We know that finding delicious recipes using whole and unprocessed foods isn’t always easy and having the time and knowhow to accomplish these recipes can be even harder. Don’t worry—we’ve got you covered.

Family meals for happier, healthier kids and adults

Photo Credit: Jimmy Dean

Let’s face it, humans are pack animals, we aren’t meant to be alone! Experiences that bring a sense of belonging are incredibly important, and nothing brings people together quite like a good meal. Thinking back on family meals growing up brings back fond memories for many of us, but the impact of eating together goes deeper than that. Eating as a family has been shown to benefit both physical and mental health not only for children, but parents as well. Why? Let’s delve a little deeper to find out. 

1. Mentally healthier teens

Families who eat together frequently have shown lower rates of depressive symptoms, suicidal ideation, and eating disorders in teens. The reason why can lead back to a variety of factors. For one, when parents are able to have quality interaction with their children on a daily basis, they are able to identify changes that may be an indicator of riskier behaviour such as changes in eating habits, friend groups, or academic performance. Parents are also more likely to identify instances of bullying, and therefore able to help their kids address the problem if it is occurring. This time spent together ultimately leads to happier and safer kids. 

2. Physically healthier kids and parents

Children and teens who regularly eat meals with their parents are less likely to be overweight or obese. This makes sense—parents can monitor what their kids are eating and prepare healthier options than the faster snacks and meals teens often choose for themselves. But the affect also leads to healthier parents! Parents who eat with their kids report less diet and binge eating behaviours, as well as reporting to eat more fruits and vegetables. Perhaps parents are trying to set a good example for their kids or cooking when they know they’re family will be eating it may lead to healthier choices when it comes to food preparation. But whatever it is, it’s working in everyone’s favour! And since eating healthier is a passion of ours in any situation, we can’t miss this opportunity to plug some of our plant-based meals and vegan life recipes—check it out and save yourself deciding what to make tonight!

3. A more sober present and future

Children and teens who regularly eat with their parents are shown to be less likely to abuse drugs and alcohol. And this affect doesn’t just apply to their younger years. Adults who reported eating regularly with their families as a child remain less likely to report incidences of drug abuse as adults. 

4. Better relationships

When it comes down to it, eating together is an opportunity to spend quality time as a family—that’s what’s most important. Busy schedules or night shifts might not make regular, family meals possible for everyone, and that doesn’t mean your family is doomed. If you are able to have consistent family time in another way, that’s also a great option! But for those of us who have the privilege of being able to schedule daily family meals, the benefits of eating together are hard to ignore. And having a dedicated time where parents and kids always know they can share and connect as a family is a great way to ensure family time doesn’t get lost in the hustle of everyday life. So, turn off the tv, prepare something the best you can, and start a new tradition. One that your kids can then pass down to their families for happier and healthier generations to come.