Comer sin gluten, mitos y realidades

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Comer sin gluten es una decisión que muchos han tomado, sin tener en cuenta de que, si son personas sanas, no tienen por qué recurrir a este tipo de medidas. 
 
 
 
 

Existen gran cantidad de productos comestibles que ostentan en sus etiquetas la frase “libre de gluten”, lo cual viene a dar la idea al consumidor de que comer sin gluten es beneficioso. Por esta razón, es posible que hayamos sabido de alguien que, de pronto, ha decidido adquirir solamente los productos con este etiquetado.

Entorno a las dietas sin gluten existen todo tipo de mitos que, cuando los analizamos de cerca, nos damos cuenta de que suponen diversos riesgos para la salud y que los beneficios vienen a ser inciertos. Cabe destacar que dicho análisis no tiene como finalidad causar alarma sino más bien, crear conciencia. El sentido común a la hora de seleccionar, comprar y consumir es imprescindible y, por ende, debemos aprender a mantenerlo. 

 
 

¿Qué es el gluten?

El gluten es una proteína presente en los alimentos que contienen trigo, cebada o centeno, que puede afectar a las personas con enfermedad celíaca, sensibilidad al gluten no celíaca y síndrome de intestino irritable. Alrededor de 1 % de la población mundial es sensible al gluten. Sin embargo, se ha observado que a lo largo de la última década resulta cada vez más frecuente la adopción de dietas libres de gluten por personas que no lo necesitan en absoluto. Los alimentos libres de gluten cada día están más presentes en los supermercados. La percepción de un efecto dañino del gluten está relacionada con la publicidad y el marketing, creando la idea de que comer sin gluten es beneficioso para todos por igual. La literatura científica descarta dicha idea, aconsejando que solo consuman productos sin gluten aquellas personas que presenten alguna patología que condicione el metabolismo de dicha proteína. Te puede interesar: Obesidad, tendencias de consumo y recomendaciones Comer sin gluten no representa ser más saludable

En un estudio realizado en Australia no se encontró evidencia de ninguna ventaja nutricional de los alimentos sin gluten versus los alimentos que contienen gluten. Los alimentos libres de gluten no tienen una ventaja diferencial que los haga nutricionalmente mejores que los alimentos tradicionales. Veamos ahora la realidad sobre comer sin gluten:

  • Primero, los alimentos etiquetados como libres de gluten pueden tener otros ingredientes añadidos, como grasas trans o azúcares.

  • En segundo lugar, los alimentos sin gluten pueden tener igual o más calorías, entonces al comerlos (y excluir al mismo tiempo otros alimentos) no perderás peso.

  • Los síntomas gástricos disminuirán solo en personas que tienen sensibilidad al gluten.

  • Finalmente, si no sufres de ninguna sensibilidad a esta proteína lo más probable es que estas dietas no sean para ti.

 
 

Vivir sin gluten no es la solución

Si piensas que quitar el gluten de la alimentación será la solución a los problemas de salud, estás equivocado. Todavía no está claro si la reducción del gluten, en lugar de evitarlo, sería suficiente para controlar los síntomas en los pacientes con sensibilidad al gluten o síndrome de colon irritable. Cuando retiramos el gluten de la alimentación sin ser necesario, podemos consumir cantidades significativamente menores de carbohidratos, de fibra, de ácido fólico, de hierro y de calcio. Algunos alimentos sin gluten pueden ser más altos en grasas saturadas y colesterol, afectando la salud cardiovascular, tal y como afirma una publicación realizada en la revista BMC. No retires el gluten de la dieta sin previo consejo médico

  • Si no tienes ningún diagnostico médico relacionado al consumo de gluten, no tienes que hacer una dieta exenta de trigo, cebada o centeno.

  • En la variedad esta el éxito de una alimentación saludable.

  • Incluye otros cereales como el maíz, la espelta y el arroz sin eliminar el gluten, así lograrás mantener el equilibrio.

En definitiva, llevar una dieta sin gluten sin necesitarlo puede resultar riesgoso para la salud. Por ende, es importante no sucumbir a los mensajes que puedan enviarnos las etiquetas de los productos y la publicidad en general. Si tienes dudas acerca de cómo llevar una dieta equilibrada, de acuerdo a tus necesidades, consulta con el médico antes de realizar cualquier cambio. Por otra parte, no olvides resolver todas tus inquietudes con el profesional, ya que él sabrá guiarte de la manera correcta.

195 comentarios en “Comer sin gluten, mitos y realidades”

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