Gluten is what makes pizza crust stretchy and gives bread its chewy texture. However, many people criticize gluten and misunderstand it. Nowadays, some folks say “I’m cutting out gluten” when they really mean “I’m trying to eat healthier,” but that’s not always accurate. To help you understand gluten better, here are some common myths and truths about it, so you can decide what works best for you.

Myth: Cutting out gluten means cutting out carbs

Fact: Not all carbs contain gluten. Gluten is a protein found in grains like wheat, barley, and rye, as well as related grains such as spelt and farro. Many other grains, including rice, oats, and quinoa, are naturally gluten-free. Additionally, carbohydrate-rich foods like fruits, plain yogurt, and vegetables such as potatoes and corn do not contain gluten either.

Myth: Everyone should cut out gluten

Fact: Eliminating gluten is essential for individuals with celiac disease, an autoimmune disorder that damages the small intestine when gluten is consumed. Symptoms can include diarrhea and gas, but some people may not experience any symptoms at all. If left untreated, celiac disease can lead to nutrient absorption issues and conditions like anemia, osteoporosis, and diabetes. Your risk of developing celiac disease is higher if you have a family history of it, and it’s more prevalent among those of European descent, though anyone can be affected.

Myth: Gluten-free products are healthier.

Fact: While there are many gluten-free products available today, just because something is labelled “gluten-free” doesn’t mean it’s healthy. Sometimes this label is used as a marketing strategy for items like soda or corn chips. Gluten-free grain products, such as breads, may be lower in fibre because they are often made with rice flour and might lack the added nutrients like iron and folic acid found in regular grain products. These gluten-free items can also be more expensive, so if you don’t need them, you might want to save your money.

Myth: A gluten-free diet can help you lose weight.

Fact: Cutting out foods like pizza, bread, pasta, cakes, and cookies may lead to weight loss because you’re eliminating large food groups. However, many people replace these items with gluten-free alternatives that can sometimes be higher in calories. This is often due to manufacturers adding extra starches, fats, and sugars to improve taste and texture.