Keto And Gluten-Free: What's The Connection?

The ketogenic diet and gluten-free diet are two of the most common diets people use to manage their health and weight. But are all keto foods gluten-free?

The short answer is no. While a keto diet is typically low in gluten because it restricts carbohydrates, and gluten is found in carbohydrate-rich foods, some keto-friendly foods like soy sauce and certain soups contain gluten.

On the other hand, not all gluten-free foods are keto-friendly. Foods like sweet potatoes and certain fruits are gluten-free but are too high in carbohydrates to be considered ketogenic.

Therefore, combining a gluten-free diet with a keto diet requires eliminating both gluten and gluten-free carbs.

Gluten-free keto recipes include keto gluten-free Lo Mein with egg pasta and low-carb gluten-free Margherita pizza

While not all keto foods are gluten-free, there are plenty of gluten-free options for those on a keto diet. This is because a keto diet is typically low in the types of carbohydrates that contain gluten, such as wheat, spelt, barley, rye, and triticale.

Keto Gluten-Free Lo Mein with Egg Pasta

This recipe uses keto egg noodles, which are made with eggs, bone broth, salt, pepper, and xanthan gum. The noodles are basically egg crepes—you blend the ingredients, cook them in a skillet, and slice them into strips to create a noodle shape. You can toss the noodles in olive oil, fresh basil, and grated parmesan, or use them in a Lo Mein dish.

To make a Lo Mein, heat avocado oil and sesame oil in a large saute pan. Add shrimp and chicken and stir fry for about 3 minutes or until cooked through. Remove the meat and set aside. Add minced garlic and ginger to the pan and cook for 2 minutes. Next, add bell peppers, snow peas, bean sprouts, scallions, and cabbage, and stir fry for 3-4 minutes. Put the meat back in the pan and add soy sauce, sweetener, rice wine vinegar, and lime juice. Cook for 2 minutes, then stir in the egg noodles and toss to coat in the sauce. Serve garnished with cilantro.

Low-Carb Gluten-Free Margherita Pizza

This pizza features a melt-in-your-mouth cream cheese crust. Simply combine cream cheese, Parmesan cheese, dried basil, dried oregano, garlic powder, salt, and pepper, and spread the mixture onto a baking sheet. Bake the crust, then top with a tomato-basil sauce and shredded mozzarella. Return the pizza to the oven and bake until the cheese is melted and bubbly.

For the crust, you will need:

• 8 oz. cream cheese, room temperature
• ⅓ cup Parmesan cheese, freshly grated
• 1½ tsp. dried basil, divided
• 1½ tsp. dried oregano, divided
• 1 tsp. garlic powder, divided
• Salt and black pepper, to taste

For the sauce and topping:

• 3 tbsp. sugar-free tomato sauce
• 1 cup shredded mozzarella cheese
• Fresh basil leaves, thinly sliced, for garnish (optional)

Gluten is a protein found in wheat, rye, and barley

Gluten is commonly found in carbohydrate-rich foods such as bread, baked goods, crackers, pasta, cereals, and most processed and packaged foods. It is the ingredient that gives bread and baked goods their chewy texture.

While gluten-containing foods are linked to a lower risk of heart disease, stroke, and diabetes, gluten can cause health issues for some people. For those with celiac disease, an autoimmune disorder, gluten can cause intestinal damage and lead to nutrient deficiencies. People with celiac disease must avoid gluten completely.

Non-celiac gluten sensitivity is a controversial diagnosis, with some studies suggesting that other substances in wheat-containing foods may be responsible for adverse reactions. However, there is some evidence that a small proportion of people are truly sensitive to gluten.

For those without celiac disease or a gluten allergy, there is no need to avoid gluten. Gluten-free diets have become popular, but there is no research to support claims that they lead to weight loss or improved health. In fact, gluten-free diets may result in fewer nutrients and higher costs.

Gluten-free keto-friendly foods include meat, fish, eggs, nuts, seeds, and some vegetables and fruits

A gluten-free, keto-friendly diet can be a great alternative for individuals with gluten or other carbohydrate intolerances. It can also be beneficial for those with diabetes, as it helps maintain healthy blood sugar, blood pressure, and cholesterol levels.

Gluten is a protein found in grains such as wheat, barley, rye, and spelt. It is added to many processed foods to enhance texture and flavour and is naturally found in carbohydrate-rich foods like bread, pasta, and baked goods.

A keto diet is typically low in gluten because most gluten-containing processed foods are off-limits due to their high carb content. However, some keto-friendly foods like soups, sauces, stocks, processed meats, alcohol, and dressings may contain gluten.

So, what can you eat on a gluten-free keto diet?

Meat

Red meat, chicken, turkey, bacon, and ham are all great sources of protein and are encouraged on a keto diet.

Fish

Fatty fish like salmon and tuna are keto-friendly and can be used in various dishes.

Eggs

Eggs are another excellent source of protein and are recommended on a keto diet.

Nuts and Seeds

Nuts and seeds like almonds, walnuts, flax seeds, and chia seeds contain healthy fats that are favoured on a keto diet.

Vegetables

Not all vegetables are off-limits on a keto diet. Low-carb veggies like tomatoes, asparagus, spinach, kale, mushrooms, and green veggies are good options.

Fruits

While most fruits are avoided on a keto diet, small amounts of berries can be included.

Healthy Fats

Avocado, coconut oil, and olive oil are great sources of healthy fats and can be easily incorporated into meals.

Dairy

Butter and cheese are also part of a keto diet, as they help increase the amount of fat in your daily intake.

Remember, if you have gluten sensitivity or celiac disease, it is essential to carefully read labels and choose gluten-free options to avoid any adverse health effects.

Gluten-containing foods include bread, pasta, baked goods, and crackers

Gluten is a protein found in grains such as wheat, barley, rye, and spelt. It is added to many processed foods to enhance texture and flavour, and is naturally present in foods derived from these grains. Gluten-containing foods include bread, pasta, baked goods, and crackers.

Bread is a staple food in many cultures and is consumed in various forms worldwide. It is made by baking dough, which is typically prepared from wheat flour. As wheat is a primary source of gluten, bread is considered a gluten-containing food. This includes all types of bread products such as rolls, buns, bagels, biscuits, and flour tortillas.

Pasta is another popular food item that often contains gluten. It is made from wheat flour and water, forming long strands or shapes that are then cooked. Common pasta varieties such as spaghetti, fettuccine, macaroni, lasagna, and ravioli are all gluten-containing.

Baked goods encompass a wide range of sweet and savoury treats, including cakes, cookies, doughnuts, muffins, pies, pancakes, and waffles. These items are typically made with wheat flour, making them gluten-containing. The gluten in baked goods contributes to their soft and fluffy texture.

Crackers, a crunchy snack food, are usually made from wheat flour and baked until crisp. They come in various shapes and flavours, but most types of crackers contain gluten due to the wheat flour used in their preparation.

While gluten is naturally present in these foods due to their wheat content, it is important to note that gluten may also be added as an ingredient in processed and packaged food products. This is done to improve texture, enhance flavour, and bind food components together. Therefore, it is always important to read labels and ingredient lists to identify the presence of gluten, especially for individuals with gluten intolerance or conditions like celiac disease.

Gluten-free alternatives are available for most gluten-containing products

A gluten-free diet is a necessity for those with celiac disease and is also recommended for those with gluten intolerance. However, even those without these conditions may benefit from eliminating gluten from their diet. For instance, many people with chronic gut issues feel better after cutting out gluten.

Gluten is a "flexible" protein found in grains such as wheat, barley, rye, spelt, and malt. It is also added to many packaged and processed foods to enhance texture and flavour, and to act as a binder. As such, gluten can be found in carbohydrate-rich foods like bread, baked goods, crackers, pasta, cereals, and processed meats.

In addition to baked goods, there are also gluten-free alternatives for other gluten-containing products. For instance, instead of wheat-based pasta, you can use pasta made from rice, corn, or quinoa. Similarly, instead of wheat-based cereals, you can choose gluten-free options like rice puffs or corn flakes (being mindful of those that contain malt flavouring, which contains gluten).

When it comes to beverages, most drinks are gluten-free, including juices, sodas, sports drinks, and hard liquor. However, beer and other malt beverages are not gluten-free, although several brands of gluten-free beer are available.

It is important to note that "wheat-free" does not always mean "gluten-free", and proper label reading is crucial. Additionally, while gluten-free alternatives are available, they may not always be as nutritious as their gluten-containing counterparts. Some highly processed gluten-free products may be deficient in important nutrients and contain more sugar. Therefore, it is recommended to base your diet around minimally processed fresh foods, including fruits, vegetables, meats, beans, legumes, and nuts.

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