Gluten, lactose and sugar free 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 the so-called fad diets, which, in some cases, promise true miracles – but which are hardly fulfilled.

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

However, those who see in these two types of diet nothing more than the possibility of weight loss are making a mistake, since this is not the objective of either of them.

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

Below, nutritionists clarify the main doubts on the subject.

gluten free diet

Vivian Ragasso, sports nutritionist at the Cohen Institute of Orthopedics, Rehabilitation and Sports Medicine, explains that gluten is a protein present in wheat, barley, rye and, through cross-contamination, in oats. “The planting and processing of oats in Brazil are carried out in the same places where the wheat is, and that is why contamination occurs”, she says.

Nutritionist Sabrina Lopes highlights that gluten can cause inflammation in some people, causing joint pain, gastrointestinal problems, headaches, indisposition and swelling. “Usually these symptoms are enjoyed by people who have an intolerance to gluten or by celiacs, and removing this substance from the menu, in addition to eliminating these symptoms, also helps with weight loss”, she explains.

However, it is worth mentioning that there is no scientific evidence that proves the effectiveness of the diet in people who do not have gluten intolerance or celiac disease. “It is worth remembering 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 released, in 2013, an official opinion recommending that the gluten-restricted diet should only be done by people with celiac disease. “It is not recommended that people stop consuming foods with gluten without nutritional guidance and without indication, avoiding the deficiency of essential nutrients responsible for the maintenance and promotion of 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 its derivatives, as long as they don’t factory contain this type of carbohydrate,” she 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 cause inflammatory processes in the body in some individuals, due to lactose and milk proteins (casein and beta-lactactoglobulin). These inflammatory processes cause bloating, gastric discomfort and excess gas. And, when milk is eliminated from the menu, those symptoms disappear,” she says.

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

“By completely removing foods that contain lactose, the person runs the risk of removing an important food group for health, since the daily indication is three sources of milk or dairy products a day”, explains Vivian.

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

Stories from those who have tried

Kelly Aguado, 28, an educator, says that, when reporting her allergic rhinitis to the nutritionist, she suggested taking a test and removing lactose sources from the menu for a period. “For a while I didn’t eat any dairy products, like cheeses, yogurts and the like,” she says. It was a ‘difficult’ period for me, as I really like cheese. But I managed to stick to the diet and lost a lot of weight. However, as I was already undergoing treatment for allergic rhinitis, I could not associate the improvement with lactose restriction”, adds Kelly.

Thaís Mitto, 26, a lawyer, went through a similar experience: she stayed for about 15 days without consuming gluten-containing 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 the reason. At the same time, I wanted to lose weight. The professional suggested that I cut out gluten for a few days, as a ‘test’, to see if my symptoms were not gluten intolerance,” she reports.

“But after a few days, we didn’t notice a difference. Not even losing weight, I lost weight. So, little by little, with the nutritionist’s guidance, I started consuming the products I used 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, even so, it is very important to have the guidance of a nutritionist, who can explain the best way to try to exclude this product from your diet.

Sabrina Lopes highlights that cutting refined sugar, sweets, candies and chocolates from the diet is not an easy task, however, it is not impossible. “It’s a demonstration of care for the body and health,” she says.

Nutritionist Sabrina explains that the refined sugar found in sweets overloads the body’s insulin-producing gland, the pancreas. “Thus, excess glucose is transformed into fat and is 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,” she says.

The trickier factor is that sugar creates a habit in people, so it’s hard to completely eliminate it from the menu. “It takes some effort to gradually reduce the amounts, with small changes, such as sweets for fruits, milk chocolates for 70% cocoa chocolate, and so on”, explains Sabrina.

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 decrease sugar from your menu in order to lose weight, you can start today. But still, you should consult a professional who can indicate the best way to do this, so that you achieve really satisfactory results.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.