While gluten itself does not contain unique nutritional benefits, the whole grains that contain the protein often do. Wheat-containing products like sandwich bread and cereals are fortified with B vitamins and iron. But many gluten-free food options are not. Which means that, for people who eat a diet of cereal, sandwiches and pasta, wheat is the most nutritious thing they eat all day.
Andrew James Pierce, MS, RD, CSCS, in-house nutritionist for the app SugarChecked, warns that traditional gluten-free diets often rely heavily on highly processed and low nutrient-dense starches, such as white rice, potato and tapioca flours. Many of these foods are much lower in fiber and are usually not fortified with B vitamins or iron, unlike traditional wheat flour products. He says, "It is certainly not impossible to meet the fiber and other nutrient needs on a gluten-free diet. It just requires a higher level of diligence."
Diligence could come in the form of B vitamin-rich legumes, calcium-rich cottage cheese, iron-rich turkey, and a whole plethora of vitamin-rich fruits and vegetable.
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