Why Gluten Free Can Lead to Weight Gain
If you have recently started eating gluten free, you probably feel a lot better, but switching to a gluten free diet may have you asking “is gluten free food making me fat?”. It turns out that it could be! There are several reasons for this. (1) Celiac damaged intestines are inefficient nutrient absorbers. Once your intestines start to heal on a gluten-free diet, you will absorb more of what you eat. You may be in the habit of eating a lot because you needed to previously, but now your body is getting more calories and nutrients from less food. (2) Gluten-free baked goods are usually higher in carbs and fat to compensate for textural differences. Gluten-free diets are notoriously low in fiber as well. All these factors lead to weight gain. Here are a few hacks to help.
Eat a good breakfast. Your body burns more calories processing food in the morning so you net fewer. Breakfast is also the easiest meal to get a good dose of fiber with oatmeal, granola, cooked grain cereals, or whole grain toast. Try introducing gluten free whole grains into your breakfast and you’ll notice that you stay full longer and are more energetic throughout the day.
Make your biggest meal earlier in the day. Your body’s ability to keep your blood sugar levels in proper balance, or glucose tolerance, decreases as the day goes on. Decreased glucose tolerance increases fat deposition. A good rule of thumb is to eat like a king at breakfast, a prince at lunch, and a pauper at dinner. Your dinner should be at least two and a half hours before you go to bed.
Increase your fiber/eat it first. Fiber has several powerful influences on appetite and calorie absorption. Fiber increases hormones that signal your body is full faster than other food components. Eat fruits, vegetables, beans, or whole grains and other fiber-rich food early in your meal to eat less overall. Fiber also traps fat and carbs and allows them to be absorbed more slowly.
Snack on nuts. Nuts have been found to keep you full longer and decrease your appetite in subsequent meals.
Eat dessert and treats as part of a meal. Eating high-fat and high-carb foods after a meal rather than alone lessens blood sugar impact.
How Vivian’s Live Again Can Help You Maintain or Lose Weight
We Offer 100% Wholegrain Gluten Free Products. If you like to bake at home and miss the hearty flavor of whole wheat, you will love our Tree Street Grains 9 grain, no added empty calorie starches, flour blend. Unlike other gluten free whole grain flours, ours is 100% whole grain. Our flour contains the fiber, healthy oils, and B vitamins often lacking in gluten free diets. The flour package itself comes with a recipes for a delicious loaf of bread and yummy graham crackers.
If you don’t do much scratch baking we also offer a 100% gluten free 9-grain pancake mix and an ancient grain muffin mix. Hint: Leftover pancakes make delicious peanut butter and honey sandwiches. We also offer several partial whole grain products: vegan bread & roll, purple corn muffin, and brownie mixes.
Shop all of our vegan, gluten free & dairy free delicious foods here.