Grain-free diet basically is the same except the exclusion of non-glutinous grains like barley, wheat and rye. You also don't need to eat food that's made of grains, like rice cake, oatmeal, bread or pasta. Pseudo-cereals are like whole grain foods which are occasionally okay to consume as they are not placed in the same category as that of grains. A grain-free diet can also be confused for a low-carb diet but the truth is that there's no such limitation on carbohydrates. You can very much have carbs if you love them. Starchy vegetables, legumes and fruits are the healthy kind of carbs that can be opted for by the people who follow the diet.
A grain-free diet doesn't mean that you have to restrict yourself to eating and avoiding certain foods. In fact, it's about making the right choices. All fruits are permissible to be eaten while you maintain a grain-free diet. Meat that is rich in protein like seafood, daily products and poultry are allowed too.
Seeds, nuts and products made out of them are considered to be a healthy value adds to such diets. Foods that are made from non-grain based flours like chickpea, coconut flour and flax seeds are the alternatives that you can try.
Here are the pros and cons of eating grain-free foods:
Weight loss: If you reduce eating foods that contain processed grains like pizza, bread, pasta and doughnuts, it'll create a calorie deficit and leads to weight loss organically. Contradicting to research, eating whole grain in moderate amounts can change metabolism and also aids weight loss.
Inflammation: Consuming refined grains and wheat can increase inflammation which ultimately leads to several chronic illnesses.
Autoimmune diseases: You tend to generally cut down on whole grain foods if you have autoimmune conditions like celiac disease or gluten intolerance. But otherwise, whole grains can help with reducing inflammation.
Mental health: There are certain diets that associate consuming glutinous food with anxiety or depression.
Blood sugar: Since whole grains are rich in dietary carbs, large amounts of the same can lead to diabetes. White bread and pasta are still easily digested as they don't contain fiber and also increase the blood sugar levels.