With the rising popularity of gluten-free diets and the wide variety of products catering to this lifestyle, you might wonder whether you are missing out on something important.

For most of us, the short answer to that question is no, said Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist.

"Gluten-free diets are designed for individuals with specific diagnosed medical conditions," she said. "In fact, because gluten is found in so many foods, unnecessarily cutting it out of your diet may lead to deficiencies in important nutrients you'd normally get from enriched and fortified cereals, breads and pastas."

Gluten refers to proteins found in certain grains such as wheat, rye and barley. Because it enhances the taste and texture of foods, it is added to items like deli meats and French fries.

For the majority of people, gluten is absolutely harmless, Hermann said. However, a small percentage of the population cannot tolerate these proteins. About 1% of Americans battle celiac disease, an autoimmune condition that causes the body's immune system to release antibodies that attack the intestines.

The symptoms can be unpleasant – gas, bloating, diarrhea and weight loss or gain. If left untreated, the condition could lead to complications such as anemia, osteoporosis and neurological disorders.

Another 6% of Americans are estimated to have non-celiac gluten sensitivity (NCGS), which also involves the immune system reacting to gluten but does not produce dangerous antibodies.

"The only treatment for celiac disease and NCGS is a gluten-free diet," Hermann said. "If you suspect you have either of these conditions, consult your health care provider."

However, if your goal is to lose weight or maintain a healthy lifestyle, and you do not have a medical condition that prevents you from eating foods containing gluten. This well-balanced diet includes lots of fruits and vegetables, and features lean protein sources, which should help do the trick.

The website www.choosemyplate.gov offers easy-to-follow, age-appropriate guidelines and recommendations to encourage weight loss and living a healthy lifestyle.

Also, check with your local county Extension office for helpful resources, including related fact sheets and classes.

"Gluten-free diets aren't for everyone," Hermann said. "Outside a medical condition like celiac disease that requires a specific diet, for good health, there isn't really a substitute or shortcut around eating right and exercising regularly."