The Pros and Cons of Gluten Free (GF) Diet
Many people around the world are trying to use diets to lose weight or treat a specific medical condition. In many cases, making a diet involves reworking the current nutrition and eliminating some components. A gluten-free diet follows the same principle and, as the name suggests, is built around reducing gluten. It is a group of proteins contained in the seeds of various cereal plants: wheat, rye, barley (Gluten-Free Diet). Therefore, to comply with this diet, a person needs to exclude dishes that include these components from their diet ultimately. Unlike many other techniques, a gluten-free diet focuses on treating symptoms of celiac disease and a range of other conditions associated with gluten intolerance or cereal allergies. This essay aims to analyze the properties of this diet to explore its possible advantages and disadvantages.
First of all, it should be noted that this diet is used not only by adherents of a healthy lifestyle but also by people for whom it is vital. Moreover, its primary goal is to eliminate symptoms and support a person without consuming cereals. Although the gluten-free diet is popular with the general public, the reported benefits of improving wellness and weight loss require further research and confirmation (Gluten-Free Diet). Weight loss with this technique is more likely associated with avoiding junk food and carbohydrate-rich foods (Raman). Moreover, current research does not find clear health benefits for healthy patients (El Khoury et al. 1410). Therefore, the benefits of this diet are best viewed in the context of gluten-related diseases. In these cases, using such a diet is the only way to avoid severe symptoms and infections. For celiac patients, this diet is the only choice and vital necessity, without which they will not be able to live comfortably.
On the one hand, since this diet is scientifically purely medical and vital for a specific group of people, it is difficult to assess its shortcomings. Even though there are some difficulties associated with eliminating all gluten from the diet, patients have no other alternative. Nevertheless, it is possible to note some negative aspects that adherents of this diet have to face. First, the elimination of gluten from consumption entails a severe deficiency in many essential elements. In the first place, a gluten-free diet is often associated with a lack of fiber, which is found in baked goods and cereals, leading to constipation (Raman). Second, people who follow this diet often recklessly follow the “gluten-free” label in an effort to keep themselves safe and thus consume mainly processed foods. However, a wide variety of nuts, fruits, and vegetables is ignored by them, which leads to a lack of vitamins and minerals (Raman). Finally, due to the need for a careful approach to the diet, the cost of food increases significantly, which makes a gluten-free diet quite difficult and expensive.
Due to its medical focus, this diet can be considered highly effective. Despite the presence of rather significant shortcomings in the form of a lack of necessary vitamins and minerals and an increase in the cost of living, people with celiac disease need to adhere to this technique. When used for its intended purpose, a gluten-free diet can significantly improve a person’s quality of life, remove symptoms of gluten-related diseases, and prevent the development of dangerous infections. However, the effectiveness of the diet applies only to a small group since its effects on healthy people are not fully understood.
The Pros and Cons of Ketogenic (Keto) Diet
Despite the sometimes purely medical focus, diets are often perceived by the general public only as a means of losing weight or increasing energy. Unfortunately, not all nutritional plans are accompanied by a large amount of scientific research that would make it possible to unequivocally state their benefits or harms for the body of a healthy person (Neill and Raggi 119). Therefore, diets that make radical changes in a person’s menu must be approached with extreme caution. A ketogenic diet that focuses on deficient carbohydrate intake and high fat intake is one of those nutritional plans. In this approach, fats account for up to 90% of a person’s food, which fundamentally distinguishes it from others (Should You Try the Keto Diet?). The point of this approach is to place the body in a particular state, ketosis, in which it is forced to use a different type of fuel and not the usual glucose. However, this process is very specific and has many subtleties. This essay aims to analyze this diet to identify its advantages, disadvantages and evaluate its effectiveness.
There is a lot of controversy in the sources regarding this nutritional plan and its possible benefits. Many profits of this diet are often published in the media; however, not all correspond to the true state of affairs. The actual benefits should be examined in the context of dietary mechanisms of action on the body. Due to the reduced consumption of carbohydrates and the emphasis on ketones instead of glucose, sugar and insulin levels are significantly reduced (Mawer). Therefore, this diet is primarily intended for people with diabetes, epilepsy, heart disease. In addition, because the body is forced to actively burn fat instead of carbohydrates, this nutritional plan, according to many studies, is beneficial for weight loss (Should You Try the Keto Diet?). Finally, because fat is burned for longer, people show a lower appetite, making it easier to lose weight more effectively.
However, the ketogenic approach has many characteristics and risks that need to be considered. First, the focus is often on saturated fat when shaping the diet. Together with an increase in low-density lipoprotein (LDL) cholesterol values, such a diet has the potential to increase the risk of heart disease (Neill and Raggi 119). In addition, ketosis places a heavy strain on the liver due to the enormous amount of fat to be processed, increasing the risk of complications from liver disease (Should You Try the Keto Diet?). As with many diets, avoiding a food group results in possible micronutrient and fiber deficiencies (Mawer). Finally, minimal clinical studies are analyzing the long-term effects of the ketogenic diet. Restrictive diets are challenging to maintain, and their positive effects quickly disappear when returning to a regular diet, so the effectiveness of this approach is highly questionable. With all the benefits and striking short-term effects of this diet, many nutritional plans are just as effective but more reliable and safer.
Thus, the ketogenic diet is a very specific method that is highly effective in the short term, allowing a person to lose weight and get energy for the brain quickly. In addition, it is helpful in the context of some specific diseases: epilepsy, heart conditions, diabetes. However, there may be many more disadvantages than advantages for healthy people in the long term since the latter have not been confirmed by reliable research. The main complaint about this diet is excluding almost all plant foods due to their high carbohydrate content. At the same time, they are extremely rich in valuable microelements and have an extremely positive effect on health. Consequently, the effectiveness and usefulness of the ketogenic diet are highly questionable, especially when there are alternative methods that are equally effective and safer.
Eating Disorders
Among the various conditions associated with nutrition, eating disorders are among the most serious. This group of diseases is often misunderstood or stigmatized by society. However, it must be understood that these conditions are behavioral disorders and impact both a person’s physical and social and psychological functions (Guarda). Therefore, no one can simply start eating more and get rid of the anxieties associated with eating food. This essay aims to analyze eating disorders, their links to dieting and other possible causes, and explore managing strategies.
The most famous eating disorder is anorexia nervosa, which is associated with low body weight. Like many other similar illnesses, it involves an over-focus on body shape and weight and eating habits (Eating Disorders). The most striking characteristic of this condition is self-starvation to reduce body weight and a notable fear of gaining excess weight. Because this disease is a behavioral disorder, people may even voice their thoughts that they want to gain weight but act otherwise, exhausting themselves with intense exercise and not consuming enough calories. Additional symptoms of anorexia include gastrointestinal problems, dizziness, fainting from lack of water, depression, and poor concentration (Guarda). Since the body is in a depleted state, the risk of developing various diseases is exceptionally high.
Bulimia nervosa is somewhat the opposite of anorexia, although it has several similarities and may even overlap with the condition. It is characterized by a shift in dietary practices from low-calorie restrictive methods to binge eating (Eating Disorders). As in the previous case, since this disorder is behavioral and associated with psychology, a person cannot simply ignore these impulses and control themself. Additional symptoms of this disease are gastroesophageal reflux and heartburn due to vomiting, constant shame for overeating, improper use of laxative or diuretic pills (Guarda). Unlike anorexia, people with bulimia can have very different body weights, but their different behaviors appear at least once a week.
Because these diseases are behavioral disorders and are closely related to psychology, tracing their precise causes is exceptionally problematic. However, in some cases, eating habits can lead to the development of such syndromes. This happens in the case of setting specific restrictive measures in terms of nutrition, both intentionally and forcedly. Research shows that many of the symptoms of eating disorders overlap with symptoms of fasting (Eating Disorders). This condition, along with weight loss, can alter the way the brain works, cause mood swings and lead to the development of a similar condition. However, as with other similar diseases, there are many other factors. Experts distinguish two leading causes groups: genetic, associated with biology, and psychological, associated with emotions (Eating Disorders). A person with a family history of eating disorders is more likely to fall prey to these conditions. On the other hand, the presence of stress, low self-esteem, or anxiety can be the first steps in developing these diseases.
Regardless of how these conditions appear, their treatment focuses on a few fundamental components. Eating disorder management should include behavioral, psychological, and nutritional complications with the assistance of a qualified healthcare professional (Guarda). As with other psychological illnesses, treating these disorders on their own can be extremely difficult and dangerous. However, the measures taken should be based on the formation of a healthy body image, adopting healthier dietary practices, and managing symptoms by various methods, including medication. A holistic approach and outside support significantly increase the chances of a successful cure for these disorders.
Works Cited
“Eating Disorders.”Mayo Clinic, 2018, Web.
El Khoury, Dalia, et al. “A Review on the Gluten-Free Diet: Technological and Nutritional Challenges.” Nutrients, vol. 10, no. 10, 2018, pp. 1410.
“Gluten-Free Diet.”Mayo Clinic, 2021, Web.
Guarda, Angela. “What Are Eating Disorders?”American Psychiatric Association, 2021, Web.
Mawer, Rudy. ” The Ketogenic Diet: A Detailed Beginner’s Guide to Keto.”Healthline, 2020, Web.
O’Neill, Blair, and Paolo Raggi. “The Ketogenic Diet: Pros and Cons.” Atherosclerosis, vol. 292, 2020, pp. 119-126.
Raman, Ryan. “The Gluten-Free Diet: A Beginner’s Guide with Meal Plan.”Healthline, 2017, Web.
“Should You Try the Keto Diet?”Harvard Health, 2020, Web.