Do Gluten-Free, Sugar-Free, or Low-Carb Diets Actually Work?

Do Gluten-Free, Sugar-Free, or Low-Carb Diets Actually Work?

Are extreme diets where we eliminate whole food groups effective and sustainable?


Gluten is a protein found in bread, pasta, cereal, crackers, beer, basically tons of stuff. Only those with wheat allergies or more seriously, celiac disease, must strictly comply with the diet though. Those with celiac or major gluten sensitivity will see the most improvement from the Gluten-free diet. Gluten can trigger inflammatory responses that lead to acne, rosacea, eczema. Not eating gluten can help clear up your skin. The drawbacks to gluten free diet are you may end up eating more calories then your body needs. The gluten free diet is a great for those who can’t eat gluten, with an appealing choice of options but everyone else can skip this diet if you don’t require it.


The dairy free diet is harder then it sounds. It requires avoiding milk, cheese, yogurt as well as many foods people often don’t think of like energy bars, sausages, and baked goods. Most people however don’t need to go completely dairy free. Concerns about animal welfare have increased the championing of dairy free diets, not just lactose intolerance. Benefits to going dairy free include a decrease in bloating and gas, heartburn and headaches. Your skin also might clear up to. Hormones found in milk can increase the production of oils that clog pores. The drawbacks are how crucial calcium and vitamin D are. People who take the dairy diet often have to take a vitamin D supplement and make sure they eat plenty of leafy greens. Bottom line is people can do without dairy.


Sugar free diet is like getting pollen out of the air, its everywhere. If you can limit sources like soda, candy, and baked goods along with processed foods you can greatly reduce the 77 pounds each person consumes on average in a year. Cutting out sugar can stabilize your mood, eliminating the surge and plummet that often comes with the body digesting glucose. Not all sugar is bad though, fruits have natural occurring sugar but are a healthy source of essential nutrients. Bottom line, going sugar free can boost your mood, but just cutting back can be good to.


The paleo diet consists of foods that can be hunted, fished, or gathered. The benefits include feeling fuller longer from the high protein intake, and you will be getting plenty of vitamins from whole fruits and vegetables. the drawbacks are possibly missing out on key nutrients from strict adherence to the diet. You may also get to much cholesterol and saturated fat if your main protein is red meat. Bottom line is focusing on whole foods is always good, but eliminating entire food groups paleo-style may make it harder to get nutrients you need. listen to your body and work with a health care provider to figure out the best way to nourish yourself.

Key Points:

  • 1Many persons have started adopting a gluten-, dairy-, and sugar-free dieting lifestyle that goes to the extreme of avoiding food groups entirely.
  • 2When avoiding foods containing gluten, you may end up eating more calories than your body needs and setting yourself up for a potential vitamin deficiency.
  • 3If you go dairy free beware you need to add calcium and vitamin D from other sources.

When people with celiac disease eat gluten, it sets off an immune reaction that damages the lining of the small intestine, causing diarrhea, gas, bloating, and other symptoms like irritability, muscle cramps, skin rashes, anemia.

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