What I Wish Everyone Knew About Whole Grains (Before Going Gluten-Free)

Whether it's cutting out refined sugars and high-fructose corn syrup or loading up on probiotic foods, making the right changes to your diet can lead to both immediate and long-term improvements for your health.

But not all health food trends are as beneficial as they seem.

With the rising awareness of celiac disease—in which an individual has an immune reaction to eating gluten—many health-conscious individuals are also making the switch to a gluten-free diet. In fact, a 2013 study found that 30 percent of people surveyed reported a desire to cut back on gluten consumption. But only an estimated 1 percent of Americans actually have celiac disease, the primary cause of gluten sensitivity. This means that the other estimated 29 percent might not have a dietary or medical need to give up gluten at all. And in doing so, they are largely giving up whole grains, with all their benefits.

Several studies indicate that eating a diet rich in whole grains can promote weight loss. Because foods high in fiber make you feel fuller longer, you naturally eat less.

While you can get many vitamins and minerals from incorporating fruits and vegetables into your diet, whole grains provide a special assortment of key nutrients. Whole grains are rich in vitamins B and E, as well as magnesium and iron, among others.

And that’s not all.

For those of us who live on a budget, stocking your pantry with gluten-free foods can be a substantially larger financial investment than purchasing typical items. A study on this topic found that gluten-free foods were, on average, 242 percent more expensive than gluten-containing foods. For individuals with celiac disease, paying the extra-high price is well worth it. But for those without a sensitivity, buying traditional foods and whole grains is an easy way to stretch your buck—and reap many health benefits.