In recent years, there has been a growing increase in demand for gluten-free and lactose-free foods, especially when it comes to children's snacks.
Often, parents opt for these products believing that they are healthier for their children, as they associate the absence of these components with nutritional and health benefits. However, this perception may not correspond to reality.
Despite being a growing trend in the food sector, it is essential to understand that the absence of gluten and lactose alone does not guarantee that products are more nutritious or suitable for children's health.
In this article, we explore why parents are making this choice, the benefits and myths associated with gluten and lactose, and why these snacks may not be as healthy as they seem.
The Parents' Perception
The idea that gluten and lactose are substances that are harmful to health has been promoted by various campaigns, advertising and influencers, creating a scenario where many parents believe that eliminating them from their children's diet can prevent diseases and promote well-being.
Gluten is a protein present in wheat, rye, barley, and their derivatives, while lactose is a sugar found in milk and other dairy products. Although some children and adults do have intolerances or sensitivities to these substances, the majority of the population can consume them without any problem.
The demand for gluten-free and lactose-free alternatives is particularly strong among parents who do not seek nutritional advice from a specialized health professional (nutritionist) and/or who do not have sufficient knowledge on the subject.
Need vs. Choice
It is important to note that there are children who, in fact, must comply with a gluten-free or lactose-free diet for medical reasons. Children with Celiac Disease (CD), Non-Celiac Gluten Sensitivity or Wheat Allergy, for example, should avoid gluten altogether to prevent digestive system damage or severe allergic reactions1,2,3.
Similarly, children with lactose intolerance may need to avoid dairy products or opt for lactose-free alternatives. However, these conditions are relatively rare3.4
For children who do not have health problems related to the consumption of these components, eliminating gluten and lactose from the diet without medical or nutritional recommendation does not offer significant benefits. On the contrary, it can lead to the exclusion of important foods such as wholemeal bread, natural dairy products and cereals, which are rich in essential nutrients such as calcium, fiber and high-quality proteins, and which should be present in the child's diet.
Gluten-Free and Lactose-Free Processed Snacks
While the idea of choosing gluten- or lactose-free products seems like a healthier choice, this is not necessarily true, especially when parents opt for highly processed snacks.
Replacing gluten with refined starches or rice flours, for example, can result in products with a high calorie density and low nutritional value.5 These foods tend to be high in sugars and saturated (unhealthy) fats, which, when consumed in excess, can contribute to weight gain and the risk of metabolic diseases, such as type 2 diabetes.5
In addition, many lactose-free products use artificial sugars or sweeteners to compensate the loss of flavor from dairy. These additives can not only impair the taste, but also affect the child's gut microbiota, which is essential for digestion and proper absorption of nutrients.5
What is really healthy for your child
In this context, more important than removing gluten and lactose from your children's diet, is to promote a balanced and varied diet, rich in fresh, natural and nutritious foods. Choosing healthy snacks may include:
- Fresh fruit: An excellent source of fiber, vitamins, and antioxidants.
- Raw vegetables: Such as carrots and cucumbers, which are high in fiber and essential nutrients.
- Nuts and seeds: Such as almonds, walnuts, and chia, which provide healthy fats and protein.
- Natural yogurts or plant-based alternatives with no added sugar: Which offer probiotics and are a good source of calcium.
- Homemade wholemeal breads and cakes: With wholemeal flours, which offer greater nutritional value than refined versions. These options can be easily integrated into children's eating routines and help ensure adequate nutrient intake, without resorting to processed alternatives that, despite not containing gluten or lactose, can be nutritionally poor.
Conclusion and Position of Oh!My Snacks
Although the intention of parents to choose gluten-free and lactose-free snacks for their children is understandable and often based on the desire to promote a healthier diet, the reality is that the absence of these components does not guarantee, by itself, a more nutritious food. In most cases, gluten-free and lactose-free processed products contain artificial ingredients, additives, fat, and sugar that can be harmful to health.
Oh!My Snacks advocates that the key to a healthy and balanced diet is to choose fresh, natural and nutrient-rich foods, regardless of whether or not they contain gluten and lactose. For children without specific medical conditions, there is no need to eliminate these components without scientific justification.
10 Naturally Gluten or Lactose Free Snack Options for your children that you can find in our portfolio:
- Dried Fruit with Apple and Cinnamon
- Nuts Lightly Salted
- Fruit Balls Orange
- Fruit Bar Strawberry Cranberry Nuts
- Protein Balls with Orange and Cocoa Cream
- Raw Bar brownie dark chocolate
- Salty Fusion Natural Vibes
- Sweet Fusion Strawberry
- Bio cookies with chocolate
- Pea Protein bar Raspberry
Bibliography
- Caio G, Volta U, Sapone A, Leffler DA, De Giorgio R, Catassi C, Fasano A. Celiac disease: a comprehensive current review. BMC Med. 2019 Jul 23;17(1):142. doi: 10.1186/s12916-019-1380-z. PMID: 31331324; PMCID: PMC6647104.
- Di Sabatino A, Corazza GR. Nonceliac gluten sensitivity: sense or sensibility? Ann Intern Med. 2012 Feb 21;156(4):309-11. doi: 10.7326/0003-4819-156-4-201202210-00010. PMID: 22351716
- Cabanillas B. Gluten-related disorders: Celiac disease, wheat allergy, and nonceliac gluten sensitivity. Crit Rev Food Sci Nutr. 2020;60(15):2606-2621. doi: 10.1080/10408398.2019.1651689. Epub 2019 Aug 12. PMID: 31402697
- Catanzaro R, Sciuto M, Marotta F. Lactose intolerance: An update on its pathogenesis, diagnosis, and treatment. Nutr Res. 2021 May;89:23-34. doi: 10.1016/j.nutres.2021.02.003. Epub 2021 Mar 21. PMID: 33887513.)
Mehtab W, Agarwal S, Agarwal H, Ahmed A, Agarwal A, Prasad S, Chauhan A, Bhola A, Singh N, Ahuja V, Malhotra A, Makharia GK. Gluten-free foods are expensive and nutritionally imbalanced than their gluten-containing counterparts. Indian J Gastroenterol. 2024 Jun;43(3):668-678. doi: 10.1007/s12664-024-01519-z. Epub 2024 May 16. PMID: 38753225.
Author:
Matilde De Carvalho (CP.5756N)