who is on the Gluten free diet? Do you substitute?

meglynnh12
meglynnh12 Posts: 10 Member
in Food and Nutrition
I have been eating gluten free for 6 years. Mainly because I was having stomach problems that the doctors couldn't solve. When I first started I was fresh out of college and at home, substitution wasn't exactly in the budget. I dropped about 20lbs, I stopped having debilitating stomach pains, I had energy, and I felt great. Since then breads, pasta, pizza, even fish sticks and chicken fingers have been popping up on the shelves and I get to eat all the things I was missing out on. It's not half bad! Plus a lots has changed since then I can now afford it. Problem is... I'm having a hard time losing weight. I starting a slow climb back up to my old weight 140-145. I am not sure if it is the substitution. I eat sandwiches but not on a regular basis. Oats or gf cereal and I have recently started to get the hang of GF baking. Plus I am no longer at my parents house. The energy I had to go for a walk, ride a bike, or go for a hike is now being used to fold laundry, clean, go grocery shopping ect. So my question to you is do you substitute and does it work for you? what do you substitute?

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Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    It's not what you asked - but GF products tend to be more calorie dense than the originals. Now you're eating more because you can, and you're being less active. You have to turn those things around to lose weight, it's not about gluten free or not. If you log your food intake here, honestly and consistently, and hit your calorie target, and you set it to weightloss, you will lose weight. It's not going to come off fast, though, maybe half a pound to a pound per week, on average.
  • spdaphne
    spdaphne Posts: 262 Member
    Eating more processed stuff can increase your weight and drain your energy. Eating more whole foods is ideal. I too was mostly maintaining the 5 years. And while what I was eating wasn't horrible, but noticed myself eating a bit more gluten than I used to, eating out, etc. At the moment I'm leaning on eating butternut squash, wild rice, quinoa, yams, beans, etc. The best part is you can batch cook them and have them for several meals after. And make sure you have some CPF (carbs, protein and fat) for each meal. You should then feel more full and maybe back to your normal, energized self!

    I won't lie it's attractive to eat some of those GF or other snacks that are vegan, dairy free, etc., but at the end of the day, they may not have a lot of nutritional value.

    And move a little more. Even if it's walking or doing 10 minutes of working out a day. It's something. See if the weight drops if you leave out the GF packaged foods and you start moving a bit.
  • shaumom
    shaumom Posts: 1,003 Member
    edited January 2018
    Right now, I view it like this.

    When you eat gluten, it's like you are living in the Gluten desert, with gluten all around, and you build your little food house out of adobe gluten bricks, which use certain materials/ingredients, and make a house that is well designed for the gluten desert, and nutritious for those in the gluten desert

    Then you move to the gluten free arctic. Eating food with substitutions is like continuing to try and build an adobe house in the arctic, and using supplies in the arctic to try and mimic the adobe. It does not really look like adobe, it doesn't really act like adobe, and on top of that, an adobe house is not the best type of house for the antarctic either. It would be better to learn what materials exist in the arctic, what structure is best in the arctic, and use those to build a house that best fits the environment.

    Or in other words - gluten free substitutions are mimicking the food we used to eat, but they don't give us the same nutrients, they will never BE the same as the foods they mimic, and there are likely better dishes we can make using the ingredients we now have available, if that makes sense?

    I still have gluten free substitutions for, say, moments of indulgence or nostalgia, like you just really, really missed what mac and cheese used to taste like, so you have it as a treat. But they don't make up any of the family's main dishes, typically. (all of us have to be gluten free for medical reasons). The main dishes are recipes that do not now have, nor have they ever had, gluten.

    I look at a lot of dishes from Asia, various countries in Africa, etc... Asia - Originally, soy sauce that did not contain wheat, and soy sauce's 'substitute' is actually simply what used to be sold as gourmet soy sauce (or tamari), just tested now to make sure there's not contamination, so I still consider that a bit of an exception for a substitution. Same with traditional injera bread, which didn't contain wheat, vs modern recipes, which do. I just look for older recipes and use those.


    And on top of that, for anyone who avoids gluten because it is a problem for them, like yourself or my family, there is one problem with substitutions: eat enough, and you're likely to get sick from gluten. Gluten free labeling is only a rating indicating that foods have below a certain percentage of gluten (less than 20 parts per million) - typically this is more a concern with processed foods and with certain grains. But there is frequently at least a little gluten in there, at least based on testing I've seen. So the more you eat, the more gluten you get, you know?

    For many, it's so little it's not a problem. But if you are sensitive, it can actually add up to enough gluten to make you start reacting again (I know personally of one celiac this happened to, for example, who had to drop a lot of the processed GF subs in order to start feeling all right again).

    So that's another potential consideration when it comes to substitutions.

  • meglynnh12
    meglynnh12 Posts: 10 Member
    Thanks for comments guys. I log most everyday whether or not I remember to complete my diary is a different story :D . My activity level I would say is higher. I work at a fast job 9-10 hr shifts. moving freight. When I wasn't subbing I was pretty much on what you would call a paleo diet. I was moving less because I had my parents doing chores I now take care of myself... for example I stay up till 7-8pm cooking and cleaning after getting home between 5-6. So I guess I have a higher activity level that is less strenuous which in turn still burns less calories.

    I have lost 5 lbs since October. I am not looking to loose 10 lbs in a week. In Fact I am trying to avoid that. I had a huge weight drop a few years ago. 130-110 in a couple months. It was VERY unhealthy. I looked sick. Most of the weight I lost was muscle and I am still trying to get it back.

    Thank you Shaumom. I understand what your saying. I think. Like when I make lasagna I use eggplant instead of GF noodles. I heard that (that GF still could have contamination) on a documentary I watched. This brings up another discussion. My partner isn't gluten free. So I still have wheat bread in the house and other wheat products. I wipe everything down with a natural bleach product ( not really bleach but it does the same thing) and have been concerned that my food is still being contaminated and over time it builds up in my system. Once in a while those stomach aches will come back and I go on a cleanse.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Lasagna with eggplant instead of pasta, isn't lasagna, it has its own name - moussaka.

    If you have celiac disease, you might also be so sensitive that you have to be concerned about contamination, and then you have to ban wheat (and rye and barley) from your home. If you just get stomach aches from time to time, you're not that sensitive, and maybe it's not even caused by gluten. Bleach and cleanses don't remove gluten from your home or body.
  • meglynnh12
    meglynnh12 Posts: 10 Member
    "Countertops and other surfaces – Teach everyone to clean all surfaces after preparing food and to clean countertops before preparing food. Countertops could have traces of allergens on them. Food prepared on an unclean countertop can result in cross contact with allergens."

    "If you allow food allergens in your home, you need to prevent allergen residue from getting all over the house. Teach all members of your household to always wash their hands with soap and water immediately after touching or eating allergens. Consider confining all food consumption to your kitchen and dining areas. Otherwise, crumbs and traces will get onto your carpets, furniture, toys and other surfaces."

    http://www.kidswithfoodallergies.org/page/prevent-allergic-reactions-in-your-home.aspx

    "Studies have shown that conventional cleaning methods are effective in removing the protein of a food allergen such as peanut. Bar and liquid soap is effective for removing protein from your hands, while alcohol-based sanitizer is not, according to a study published in the Journal of Allergy and Clinical Immunology;. That study also showed soaps and commercial cleaning agents effectively removed peanut protein from tabletops, while dishwashing liquid alone did not.

    One tablespoon of concentrated bleach per gallon of water at normal room temperature is the standard for cleaning food preparation surfaces."

    https://www.foodallergy.org/life-with-food-allergies/living-well-everyday/avoiding-cross-contact

    I do what I can to minimize cross contamination. Banning wheat rye and barley isn't exactly in the cards. I am not going to ban my boyfriend from eating the foods he enjoys. It's true my sensitivity isn't as severe as it could be so by practicing cleanliness minimizing my contamination using these methods I will be fine. I have not been tested for Celiac because you need to be consuming gluten for it to be successful.
  • meglynnh12
    meglynnh12 Posts: 10 Member
    This was supposed to be a post about finding other people with a gluten free diet and whether or not they substitute. Not the latin name for eggplant lasagna. I feel as though one post has answered my question and was on subject from personal experience. Thank you.

    I have taken into account that it could be numerous factors. It could be going from NO carbs to high carbs and that I should take into account if I continue to substitute that I choose lower carb snacks, and meals. Today I hit the mark and still ate a sandwich at a goal of 1,000 calories a day. I also should take into account that there is still a minute amount of contamination in the food it eat. Kimchi, kombucha, yogurt, and other foods with micros could help regulate and ease my digestion ( depending on your opinion) . I could further limit my intake of gf subs such as gf oats and alternate salad and sandwich days.I will take all this into consideration and continue to research.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    I tend not to substitute GF products for normally gluten containing foods. GF baked goods tend to have more sugar and starch, and very little fibre, plus GF flours are not fortified with vitamins like regular wheat flour... GF substitutes are often close to being empty calories IMO.

    I tend to substitute other foods. Instead of a PBJ sandwich I would have put peanut butter on an apple or celery. Instead of a tuna sandwich, I just eat the tuna with mayo and cut up celery or cucs. Instead of rice noodles, I'll use spaghetti squash and a really hearty tomato sauce with beef and veggies.

    The GF substitute foods we do use are pretty safe. I live in Canada and all food labels must state if a food has wheat or gluten, or is made in a facility that processes wheat or gluten. It makes it fairly easy to stay safe. If in doubt, like with some sort of/mostly GF brands like Mary's, I just don't buy it.

    I now eat quite low carb so skipping gluten is pretty easy now. :)

    If you think you could have celiac disease, you should be 100% gluten free or get tested. Even if you are not having symptoms after some gluten containing foods (until you've had large or repeated exposures) you could be a celiac. Consider that the most common symptom of celiac is anemia.... many symptoms are silent. Something to consider.

    Good luck. :)
  • MostlyWater
    MostlyWater Posts: 4,294 Member
    DH is GF and fussy. We stick to simple, real foods; we rarely bake. Lots of fish and chicken, salads, roasted and steamed vegetables. I think that's what keeps the weight off.
  • sllm1
    sllm1 Posts: 2,130 Member
    I generally steer clear of substitutions, and frankly, they don't taste very good anyway. But I do occasionally have a hankerin' for a GF grilled cheese or brownie, and if so, I'll have one to keep me sane. It's not my "normal."
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited January 2018
    meglynnh12 wrote: »
    I have been eating gluten free for 6 years. Mainly because I was having stomach problems that the doctors couldn't solve. When I first started I was fresh out of college and at home, substitution wasn't exactly in the budget. I dropped about 20lbs, I stopped having debilitating stomach pains, I had energy, and I felt great. Since then breads, pasta, pizza, even fish sticks and chicken fingers have been popping up on the shelves and I get to eat all the things I was missing out on. It's not half bad! Plus a lots has changed since then I can now afford it. Problem is... I'm having a hard time losing weight. I starting a slow climb back up to my old weight 140-145. I am not sure if it is the substitution. I eat sandwiches but not on a regular basis. Oats or gf cereal and I have recently started to get the hang of GF baking. Plus I am no longer at my parents house. The energy I had to go for a walk, ride a bike, or go for a hike is now being used to fold laundry, clean, go grocery shopping ect. So my question to you is do you substitute and does it work for you? what do you substitute?

    I'm not gluten free, but if I was I would likely only use substitutions very occasionally. When you cut gluten, you cut a lot of calories...going to gluten free substitutes is adding back those calories and then some considering those substitutions are often more calorie dense than the foods they are subbing for. Also, I've had some of those substitutions from GF friends, and they don't taste very good so they really wouldn't be worth the extra calories for myself.

    ETA: how much weight have you gained? What does "I'm starting a slow climb back up to my old weight" mean? If you were lower carb not using gluten free substitutes and now you're eating more carbs with substitutes, you could simply be adding more water weight..every gram of carbohydrate will hold 3 grams of water.
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  • JoRocka
    JoRocka Posts: 17,525 Member
    KellyPoetry wrote: »
    MostlyWater wrote: »
    DH is GF and fussy. We stick to simple, real foods; we rarely bake. Lots of fish and chicken, salads, roasted and steamed vegetables. I think that's what keeps the weight off.

    How about tuna? I eat tuna canned with salad mixed , every day it keeps me full.

    do you actually know what gluten is?

    meat doesn't have gluten in it.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Like- I'm not trying to be an a**hole- but it's like when I see stickers on oranges and bottles of water that say "gluten free" I just- I'm flabbergasted when I see crap like that. it's like- If you have no idea what it is- and you THINK it might be in oranges- you A. aren't intolerant or allergic and B. haven't done enough research.

    https://celiac.org/live-gluten-free/glutenfreediet/what-is-gluten/
  • macrologger
    macrologger Posts: 20 Member
    edited January 2018
    Have you talked to a registered dietician in your GI office? I ask because they are such great resources and may be able to give you some pointers on better options for your GI issues - things to steer clear of (maybe even certain GF brands that aren't as quality as others?), etc. Just a thought!
  • astrampe
    astrampe Posts: 2,169 Member
    Ok, even though it is probably NOT what you want to hear - your weight gain has nothing to do with gluten free or substitutions - it has to do with you moving less and eating more calories.
    You look very young - you need to be able to do more than see folding laundry and cleaning and shopping as exercise. Everyday chores burns a lot less calories than a hike or bike....
    Use MFP to log your gluten free pizza, and use your healthy body to actually do more to burn calories than shop and fold laundry. And please don't eat just 1000 calories, it is not clever.....
  • Sunna_W
    Sunna_W Posts: 744 Member
    I like what the poster said about building an adobe house in the arctic... I try to avoid gluten as much as possible and I don't substitute with gluten free mixes or breads except if I am making chocolate cake or Swedish pancakes - which rarely happens.

    While I don't have celiac or sprue, it runs in the family and I do try to limit our exposure to gluten. My work around was to go low carb / resistant starch (lots of cold potatoes and beans) and sparingly add rice or rice noodles when the dish called for it. I use mung bean (cellophane) noodles, as well as sweet potato noodles in limited quantities (I get them at an ethnic store) as well as make potatoes au gratin with cheese rather than macaroni and cheese.

    While I do miss bread and pasta, I can definitely taste a difference now when I eat commercial pasta and other bread products and I am just as happy with what I make at home.
  • Keto_N_Iron
    Keto_N_Iron Posts: 5,385 Member
    meglynnh12 wrote: »
    I have been eating gluten free for 6 years. Mainly because I was having stomach problems that the doctors couldn't solve. When I first started I was fresh out of college and at home, substitution wasn't exactly in the budget. I dropped about 20lbs, I stopped having debilitating stomach pains, I had energy, and I felt great. Since then breads, pasta, pizza, even fish sticks and chicken fingers have been popping up on the shelves and I get to eat all the things I was missing out on. It's not half bad! Plus a lots has changed since then I can now afford it. Problem is... I'm having a hard time losing weight. I starting a slow climb back up to my old weight 140-145. I am not sure if it is the substitution. I eat sandwiches but not on a regular basis. Oats or gf cereal and I have recently started to get the hang of GF baking. Plus I am no longer at my parents house. The energy I had to go for a walk, ride a bike, or go for a hike is now being used to fold laundry, clean, go grocery shopping ect. So my question to you is do you substitute and does it work for you? what do you substitute?

    @meglynnh12 I have been GF for 5 years. In 2013 I was diagnosed with Celiac and then found out one of my daughters had it as well. I do not substitute at all. and only allow substitution treats on occasion for my kiddo. If you look at the ingredients of those GF substitute foods you will see that they are LOADED with extra sugars, fats and chemicals to make up for the taste and binding required by the lack of Gluten, since the gluten in wheat and other grains is what binds the bread items together.
  • fitoverfortymom
    fitoverfortymom Posts: 3,452 Member
    My husband and daughter have Celiac, so I'm no stranger to the gluten free game. We keep a GF house, simply because it gets too complicated with cross-contamination. I do keep some packaged gluten snacks on hand that my or son or me will have from time to time as a treat or eat on the go, but all of our pots/pans/utensils, etc. are free from use on gluten items.

    That said, we sub some things and others not. We always have GF bread around. We do eat GF pasta, although not very often because it's highly caloric. When I do buy cookies and stuff, they are GF, but again, a rarity these days because calories.

    When it's a special holiday like Christmas or Thanksgiving, we'll use GF alternatives for pie crust, dinner rolls, the works, and of course on birthdays for birthday cakes!

    For the most part, we'll eat a meat protein, large veggie portion, and a starch portion (usually potatoes or rice or beans if it's nachos or chili or something) for dinner. Sometimes the starch portion will be something like GF garlic bread--I'm a big fan of the Schar baguettes.

    I do like to make some GF things myself. glutenfreeonashoestring.com is one of my favorite sites. Some of her recipes are complicated, but there are a lot that are very simple.
  • fitoverfortymom
    fitoverfortymom Posts: 3,452 Member
    edited January 2018
    JustKeepTryin wrote: »
    meglynnh12 wrote: »
    I have been eating gluten free for 6 years. Mainly because I was having stomach problems that the doctors couldn't solve. When I first started I was fresh out of college and at home, substitution wasn't exactly in the budget. I dropped about 20lbs, I stopped having debilitating stomach pains, I had energy, and I felt great. Since then breads, pasta, pizza, even fish sticks and chicken fingers have been popping up on the shelves and I get to eat all the things I was missing out on. It's not half bad! Plus a lots has changed since then I can now afford it. Problem is... I'm having a hard time losing weight. I starting a slow climb back up to my old weight 140-145. I am not sure if it is the substitution. I eat sandwiches but not on a regular basis. Oats or gf cereal and I have recently started to get the hang of GF baking. Plus I am no longer at my parents house. The energy I had to go for a walk, ride a bike, or go for a hike is now being used to fold laundry, clean, go grocery shopping ect. So my question to you is do you substitute and does it work for you? what do you substitute?

    @meglynnh12 I have been GF for 5 years. In 2013 I was diagnosed with Celiac and then found out one of my daughters had it as well. I do not substitute at all. and only allow substitution treats on occasion for my kiddo. If you look at the ingredients of those GF substitute foods you will see that they are LOADED with extra sugars, fats and chemicals to make up for the taste and binding required by the lack of Gluten, since the gluten in wheat and other grains is what binds the bread items together.

    The extra "sugars" tend to come from using rice flour (or a combination of gluten free flours) vs. wheat flour. ETA: Not really 'sugar' but carbohydrate. The binding is usually done by adding xanthan gum, which by and large is safe (much better than gluten for Celiacs of course). I wouldn't go as far as saying GF goods are "LOADED" with anything extra that, for example, a 'gluten' Oreo Cookie contains for example. There's a ton of sugar and fat in those, too.

    Here's a comparison of the popular Oreo alternative, KinniToos vs. a traditional Oreo. The last thing Celiacs need is for people to be even more alarmist about ingredients.

    wjrj99lbsc69.gif
    nyzuglx0wp36.gif

    There's less fat, carbhydrate, and sodium in the GF version, and specifically LESS sugar.

    ETA: I see there's a slight variance on grams per serving, so it probably nets about equal.

  • meglynnh12
    meglynnh12 Posts: 10 Member
    nvmomketo wrote: »
    I tend not to substitute GF products for normally gluten containing foods. GF baked goods tend to have more sugar and starch, and very little fibre, plus GF flours are not fortified with vitamins like regular wheat flour... GF substitutes are often close to being empty calories IMO.

    I tend to substitute other foods. Instead of a PBJ sandwich I would have put peanut butter on an apple or celery. Instead of a tuna sandwich, I just eat the tuna with mayo and cut up celery or cucs. Instead of rice noodles, I'll use spaghetti squash and a really hearty tomato sauce with beef and veggies.

    The GF substitute foods we do use are pretty safe. I live in Canada and all food labels must state if a food has wheat or gluten, or is made in a facility that processes wheat or gluten. It makes it fairly easy to stay safe. If in doubt, like with some sort of/mostly GF brands like Mary's, I just don't buy it.

    I now eat quite low carb so skipping gluten is pretty easy now. :)

    If you think you could have celiac disease, you should be 100% gluten free or get tested. Even if you are not having symptoms after some gluten containing foods (until you've had large or repeated exposures) you could be a celiac. Consider that the most common symptom of celiac is anemia.... many symptoms are silent. Something to consider.

    Good luck. :)

    Thank you I would like to get tested but I would have to be consuming gluten in order to do so. I have thought about it but really don't want to go through the pain again. Cold sweats, cramps, sickness. Last time I ate gluten after going on the diet because I thought I could cheat I got so sick(6 years ago). It could have been a coincidence because I haven't heard of anyone else having the same reaction. I got cold sweats, a fever, was sick for a few days. I felt like my body was going through a total flush.

    I have also considered getting tested for Crohn's. I still get cramps every once in a while and I wonder if I have another lesser sensitivity.

  • meglynnh12
    meglynnh12 Posts: 10 Member


    ETA: how much weight have you gained? What does "I'm starting a slow climb back up to my old weight" mean? If you were lower carb not using gluten free substitutes and now you're eating more carbs with substitutes, you could simply be adding more water weight..every gram of carbohydrate will hold 3 grams of water.[/quote]

    I was 125-130 over a period of a year I have gained weight I was at 140-145. Currently I am back down to 135 having trouble staying here and loosing weight. I would like to get back down to 125. I would be happy with 130. I am very conscious of my weight for many reasons but the main one being diabetes. It seems to be linked with weight in my family. Anyone overweight has been diagnosed or is in the grey area. My sister who is two years younger then me was just warned she needed to lose weight or else she might need to start insulin. My aunt was told she could prolong her health and push back her need for insulin if she caught it soon enough. If she had kept to diet and exercise. She is now on insulin. my mom, her mom, and my dad are all active and somewhat healthy eaters and none of them have had any worries. My grandfather on my moms side and my grandmother on my mom side had diabetes.

  • meglynnh12
    meglynnh12 Posts: 10 Member
    macrologger wrote: »
    Have you talked to a registered dietician in your GI office? I ask because they are such great resources and may be able to give you some pointers on better options for your GI issues - things to steer clear of (maybe even certain GF brands that aren't as quality as others?), etc. Just a thought!

    No I have never been to a Dietician. I made the decision on my own. I noticed that right after I ate gluten I would bloat up and get tired. I slept A LOT in my younger years. everywhere and anywhere. They ( my PC) took xrays of my stomach and told me to take lax because there was no room left. When I did that I would wake up in the middle of the night with cramps, sometimes enough to make me feel like I was going to pass out. I was in so much pain and nothing was working. I would try anything to make me feel better. so I started to do research and found other people felt the same way and fad or not I was desperate. I have found a brand of bread that made me feel the same way and I steer clear of it.
  • meglynnh12
    meglynnh12 Posts: 10 Member
    astrampe wrote: »
    Ok, even though it is probably NOT what you want to hear - your weight gain has nothing to do with gluten free or substitutions - it has to do with you moving less and eating more calories.
    You look very young - you need to be able to do more than see folding laundry and cleaning and shopping as exercise. Everyday chores burns a lot less calories than a hike or bike....
    Use MFP to log your gluten free pizza, and use your healthy body to actually do more to burn calories than shop and fold laundry. And please don't eat just 1000 calories, it is not clever.....

    it said on this site it was in the healthy range. I chose it because I was gaining weight on 1200 cal. I guess I don't see it as exercise. I don't log it unless it's out of the norm. I can see it as burning less calories. It just feels like I am doing more. I never stayed up for hrs to clean my room at home. Yet I am running around for hrs cleaning. sometimes all day on my days off. I have no time or energy for anything else. Plus I have been logging about 10-20 min of yoga in the morning. Not a strenuous exercise but something. Ill keep in mind that I'll probably start losing weight once I start gardening and walking again. I don't get home till after dark and no street lights or shoulder to walk on (snow) so I am limited to indoor workouts.

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