What The Headlines Didn’t Tell You About That Study on Gluten-Free Foods – Gluten-Free Palate

If you’ve seen headlines recently about gluten-free foods being “less healthy” than their gluten-containing counterparts, you’re not alone. A widely cited study found that store-bought gluten-free products in the U.S. tend to contain more sugar, more calories, and less fiber than their conventional versions. Many news outlets ran (and are still running) with the story, implying that going gluten-free means sacrificing nutrition.

But here’s what they didn’t tell you: This study only analyzed store-bought products in the United States. And while packaged gluten-free foods may not always be nutritional powerhouses, they’re not alone.

Most processed foods, whether gluten-free or not, are far from ideal. The real issue isn’t gluten-free eating, but relying on processed foods in the first place.

The Real Story is Processed Foods

If you compare a gluten-free loaf of packaged bread to a standard, mass-produced loaf, the gluten-free version often contains more starches and gums to replicate the texture of wheat-based bread. This can mean extra sugar and calories.

But look closer at the ingredient list of the conventional loaf. It’s hardly a nutritional gold standard. Many commercial breads, gluten-free or not, contain preservatives, added sugars, and refined ingredients that offer little nutritional value.

The same pattern holds true for cookies, crackers, and cereals. The gluten-free versions may have a different set of ingredients, but they’re still processed foods. They’re engineered for shelf life, taste, and texture, rather than optimal nutrition.

The takeaway? If you want a genuinely healthy diet, the real solution isn’t to avoid gluten-free foods, but to rely less on processed foods altogether.

The Case for Homemade Gluten-Free Foods

The best way to ensure you’re eating nutritious gluten-free meals isn’t to compare store-bought brands. It’s to make your own food. When you cook from scratch, you control exactly what goes into your meals, avoiding the unnecessary additives that packaged products often contain.

For example, a homemade gluten-free bread using almond or oat flour can provide more fiber and protein than most store-bought options. It’s also just a better-quality than something made to sit on a shelf for weeks.

Even homemade gluten-free cookies can be made with natural sweeteners (or as much or little refined sugar as you’d like). And that’s not even considering packaged pasta alternatives like zucchini noodles. There are so many easy ways to make good, healthy food at home. . . whether you eat gluten-free or not.

This isn’t to say that all store-bought gluten-free foods are bad. There are high-quality brands that prioritize whole-food ingredients and nutrition. But just as with conventional foods, you have to be selective and read labels carefully.

The real solution isn’t demonizing gluten-free eating. It’s understanding what’s in your food and making informed choices.

The Bigger Picture: Don’t Let Headlines Shape Your Diet

Studies like the one published in December 2024 provide useful insights, but they can also be misleading when taken out of context. The issue isn’t that gluten-free eating is inherently unhealthy—it’s that ultra-processed foods, regardless of whether they contain gluten, often lack the nutrition our bodies need.

If you follow a gluten-free diet, don’t let the latest headline convince you that you’re making the wrong choice. Instead, focus on whole, unprocessed foods and homemade meals. Because at the end of the day, the healthiest gluten-free diet isn’t found in a package. It’s made in your own kitchen.

Looking for inspiration? Here are some of our favorite gluten-free meals.