Do You Need to Cut Out Gluten and Lactose to Be Healthy?
Spoiler alert: Nope, you don’t!
It’s a common misconception that eating healthy means saying goodbye to gluten and lactose. But unless you have a diagnosed intolerance or sensitivity, there’s no need to eliminate these foods from your diet.
The internet is packed with claims that gluten and lactose are “inflammatory” or “fattening,” but let’s clarify: it’s not gluten or lactose that’s the issue. The real problem often lies in processed foods that contain these ingredients along with added sugars, unhealthy fats, and other low-quality components.
Here’s the key: Not all foods containing gluten and lactose are unhealthy. It’s the heavily processed ones you want to limit. In fact, many food labeled as “gluten-free” or “lactose-free” are the opposite of healthy! These products often lack nutrients and are loaded with refined oils, sugars and other processed ingredientes. Choosing whole, minimally processed options with gluten and lactose can be a much smarter choice for your health.
For example, yogurt can be a fantastic snack, rich in protein and probiotics that support gut health. Or think of fresh pasta made from high-quality flour—it’s a nourishing and energy-boosting choice, especially for those who are physically active. Plus, foods like these can carry cultural and emotional significance, like the comfort of a warm bowl of pasta.
We need to move away from nutrition misinformation and unnecessary food fears. It doesn’t just confuse people, it can also harm their relationship with food and even lead to disordered eating. And as for the idea that cutting gluten and lactose leads to weight loss? Here’s the real story: when people cut foods like pastries, pizzas, and cookies (often sources of gluten and lactose), they’re usually reducing their intake of ultra-processed foods. This calorie reduction, not the absence of gluten or lactose, is what often leads to weight loss.
So, don’t fear your food! Instead, focus on a balanced and varied diet. And if you’re unsure about your dietary needs, consult a qualified nutrition professional.
Eat Fit, Feel Great, and savor every bite!
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