Gluten, lactose and sugar diets: advantages and disadvantages

In the search for better results in a weight loss process, many people end up adhering, without even consulting a nutritionist, to so-called fad diets, which in some cases promise real miracles? but they are hardly fulfilled.

There is a lot of talk about gluten-free and lactose-free diet today, and many people believe that they can be the solution to their problems.

However, those who see these two types of diet as nothing but the possibility of weight loss are making a mistake, as this is not the goal of either.

In this sense, it is essential to understand how each of these diets works, what their advantages and disadvantages are, and what type of person they are indicated for.

Below, nutritionists clarify the main questions on the subject.

Gluten Free Diet

Vivian Ragasso, a sports nutritionist at the Cohen Institute for Orthopedics, Rehabilitation and Sports Medicine, explains that gluten is a protein present in wheat, barley, rye and, by cross contamination, in oats. "The planting and processing of oats in Brazil are done in the same places where wheat and so contamination occurs," he says.

Nutritionist Sabrina Lopes points out that gluten can cause inflammation in some people, causing joint pain, gastrointestinal problems, headaches, malaise and bloating. "Usually these symptoms are enjoyed by people who have an intolerance to gluten or celiac, and the removal of this substance from the menu, besides eliminating these symptoms, also helps in weight loss," he explains.

However, it is noteworthy that there is no scientific evidence to prove the effectiveness of the diet in people who do not have gluten intolerance or celiac disease. "Remember that the elimination of gluten from the diet should only happen with the help of a nutritionist," says Sabrina Lopes.

Vivian Ragasso points out that the Regional Nutrition Council issued an official opinion in 2013 recommending that the gluten-restricted diet should only be taken by people with celiac disease. "It is not indicated that people stop consuming gluten foods without nutritional guidance and without indication, avoiding the deficiency of essential nutrients responsible for maintaining and promoting nutritional status," says the nutritionist.

Lactose Free Diet

Vivian Ragasso explains that lactose is a type of carbohydrate contained in milk of animal origin and its derivatives, such as yogurt, cheese, cream cheese, among others. "A lactose-free diet can even use animal milk and dairy products, as long as they don't contain this type of carbohydrate at the factory," he says.

Nutritionist Sabrina Lopes explains that the lactose-free diet has the same principle as the gluten-free diet. In fact, they are often associated. Milk and dairy products in some individuals cause inflammatory processes in the body due to lactose and milk proteins (casein and beta-lactoglobulin). These inflammatory processes cause bloating, gastric discomfort and excess gas. And when milk is eliminated from the menu, do these symptoms disappear?

As with the gluten-free diet, nutritionist Vivian points out, the restriction is indicated only to lactose intolerant patients due to low or no lactase enzyme production, which is responsible for lactose breakdown and digestion.

“By completely removing lactose-sourced foods, you risk removing a health-important food group, as the daily indication is for three sources of milk or dairy products a day,” Vivian explains.

Nutritionist Sabrina adds that in addition to not being proven weight loss due to this diet, restriction of milk and dairy products can affect calcium levels in the body if the person does not follow a balanced diet. This is why it is important that the lactose free diet is designed by a professional.

Reports from those who have tried

Kelly Aguado, 28, an educator, says that in reporting her allergic rhinitis to the nutritionist, she suggested taking a test and removing lactose sources from the menu for a while. "For a while I didn't eat any milk products like cheese, yogurt and the like," he says. It was a difficult time for me, since I really like cheese. But I managed to follow the diet and I lost a lot of weight. However, as I was already treating for allergic rhinitis, I couldn't associate the improvement with lactose restriction ?, adds Kelly.

Thaís Mitto, 26, a lawyer, had a similar experience: she spent about 15 days without consuming gluten products. It was a suggestion from my nutritionist. I had been feeling sick for a long time, with headaches and nausea, and we couldn't detect why. In parallel with that, I wanted to lose weight. The professional suggested that I cut gluten for a few days as a "test" to see if my symptoms were not gluten intolerant, "she reports.

“But after a few days, we didn't notice a difference. Not even losing weight, I lost weight. Then, slowly, with the nutritionist's guidance, I was once again consuming the products I consumed before this diet ?, explains Thaís.

Sugar Free Diet

Unlike the options mentioned above, a sugar free diet can be done by a person who simply wants to lose weight. But still, it is very important to have the guidance of a dietitian who can explain what is the best way to try to exclude this product from your diet.

Sabrina Lopes points out that cutting refined sugar, sweets, candies and chocolates from the diet is not an easy task, but it is not impossible. "It is a demonstration of body care and health," he says.

Nutritionist Sabrina explains that the refined sugar that is found in sweets overloads the gland responsible for the body's insulin production, the pancreas. Thus, excess glucose is turned into fat and gets accumulated in the body. This accumulation ends up causing diseases such as diabetes, hypertension and obesity. So if we eliminate sugar or even reduce the amounts, we can avoid these diseases, achieving more health and quality of life ?, he says.

The most complicated factor is that sugar creates a habit in people, so it is difficult to completely eliminate it from the menu. "It takes some effort to gradually reduce the quantities, with small exchanges such as fruit candy, 70% cocoa milk chocolate, and so on," Sabrina explains.

Now you know: Gluten-free and lactose-free diets, only in special cases, and when prescribed by a nutritionist or doctor. Now, if your intention is to cut or lower the sugar on your menu in order to lose weight, you can start today. But still, you should consult with a professional who can indicate the best way to do this so that you can achieve truly satisfactory results.

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