Hey everyone! We are almost at the end of the (Diet Culture) series, and I hope you are getting insight as we progress. We've also been having important conversation surrounding diet culture over on our instagram page https://www.instagram.com/theholistichealthnut/. I invite you to follow us there for daily updates and connection.
Today we will be talking a bit about intermittent fasting and what I refer to as the "gluten free craze". First, we'll talk about intermittent fasting.
What is Intermittent Fasting?
Intermittent fasting is a way of eating that includes periods of eating and periods of fasting. Unlike other diets, this one does not give you a list of food to avoid. Instead, the focus is on the time frame during which you are allowed to eat. (1) There are different types of intermittent fasting:
1. The 16/8 Fasting
2. Alternate Day Fasting
3. The 5:2 Fasting
4. Eat Stop Eat
In the 16/8 Fasting method you eat during an eight hour period and fast during an eight hour period. The other eight hours that are left are spent sleeping, resulting in a total fasting period of sixteen hours.
The Alternate day fasting is pretty self explanatory. You eat one day and fast the next. On fasting days you typically eat very little or one meal for the day.
The 5:2 fasting method includes five "feasting days" and 2 days where you eat about 500-600 calories.
In the Eat Stop Eat method you eat one day and fast the next day (no eating for 24 hours). You can do this once or twice a week.
Proposed Benefits of Intermittent Fasting
- Reduce inflammation
- Improve Brain function
- Increase Stress Resistance
- Decrease Blood Pressure
Possible Drawbacks
So, even though intermittent fasting boasts some alluring benefits, there is still need for caution. This diet is not suitable for pregnant women as they need to stay fueled for successful development of the unborn baby and this cannot be placed in a rigid time frame. This diet is also not appropriate for diabetics, as fasting can result in low blood glucose. This type of eating can result in severe hunger and discomfort during long fasting periods and as a result might not be sustainable long term for everyone. Additionally huge deficits in energy intake can lead to disturbances in menstrual cycle, so women of child bearing age should be careful. (2)
Now let's chat about the gluten free craze.
Everyone seems to be going on a gluten free diet these days. The question stands, however, do we know what gluten is? Are we following a gluten free diet blindly? Just because it's the trendy thing that everyone is doing? Let's break it down:
What is Gluten?
Gluten is protein that is found in grains. (3,4) It is what gives dough its elastic properties. Gluten is mostly found in wheat, barley and rye. It can also be found in other grains like rice. However, the gluten in wheat, barley and rye is usually associated with celiac disease or other gluten sensitivities. (3)
Celiac Disease is a gastrointestinal disease in which gluten from wheat, barley and rye damage the lining of the small intestine. (5) This often leads to malabsorption (inability to absorb sufficient nutrients), which can lead to weightless, weakness, diarrhea etc.(5) A suitable treatment for celiac disease is to follow a strict gluten free diet. (5) There are some people whose symptoms don't improve on a gluten free diet and this is usually due to "gluten contamination" in the diet. (5)
There are other people who do not have celiac disease but display sensitivities to gluten. This can sometimes come about as an allergic reaction like rash and so on. These people can also benefit from a gluten free diet.
The gluten free diet has gained popularity because of the proposed benefits such as improved health, energy and weight loss. However, more research is required to confirm these claims. (4) Since gluten containing sources of wheat, barley and rye are so common, when you eliminate them you run the risk of deficiencies in vitamins, minerals and fiber. (4)
My thoughts
I think diet culture has coopted so many things and is solely based in fear mongering and fear based advertising. Now, you can't go into a supermarket without seeing marketing terms on labels like "gluten free". Diet culture has demonized gluten and so people have become afraid of it. Gluten free is even being plastered on things that doesn't even contain gluten to begin with. All in the hopes of sparking that fear, which in turn might make us feel that something is automatically more healthy, simply because it says gluten free. If you have celiac disease or gluten sensitivities confirmed by a doctor, then a gluten free diet is your best option. However, for those of us who have neither, following a gluten free diet is unnecessary.
To avoid nutrient deficiencies on a gluten free diet, consult a registered dietitian and your physician.
I hope this blogpost was helpful to you all. As usual, feel free to comment below and ask questions. Send any feedback you come up with. Share this post with your friends and family.
Until next time,
Peace, love and good health!
References
1. 'Intermittent Fasting' Diet Could Boost Your Health. (2019, December 26). Retrieved from https://www.webmd.com/diet/news/20191226/intermittent-fasting-diet-could-boost-your-health#1
2. Williams, N. I., Leidy, H. J., Hill, B. R., Lieberman, J. L., Legro, R. S., & De Souza, M. J. (2015, January 1). Magnitude of daily energy deficit predicts frequency but not severity of menstrual disturbances associated with exercise and caloric restriction. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4281686/
3. What is Gluten? (n.d.). Retrieved from https://celiac.org/gluten-free-living/what-is-gluten/
4. The good news is that you don't have to go grain-free. (2019, December 19). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530
5. Celiac disease. (2019, September 16). Retrieved from https://www.mayoclinic.org/diseases-conditions/celiac-disease/symptoms-causes/syc-20352220
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