Gluten-Free And Keto: A Guide To Healthy Eating

The ketogenic diet is a very low-carb, high-fat diet that can help with weight loss, blood sugar and insulin levels, and other health issues. A gluten-free diet is often adopted by people with Celiac disease or gluten intolerance, but also by those who believe it to be a healthier option. While a keto diet is usually low in gluten, it is not always gluten-free, and a gluten-free diet is not always low-carb. So, is it possible to follow a gluten-free keto diet?

Gluten-free keto for Celiac disease

Celiac disease is an autoimmune condition affecting less than 1% of the global population. When someone with Celiac eats gluten, it triggers their immune system to attack healthy tissue, leading to intestinal inflammation, intestinal permeability (leaky gut), and subsequent nutrient deficiencies. The signs of Celiac disease range from overt (gas, bloating, diarrhea) to subtle (weight loss, anemia, poor bone density, low energy).

A gluten-free diet is essential for managing Celiac disease. Gluten is found in wheat, barley, rye, spelt, kamut, wheat berries, and triticale. It is also added to many packaged foods as a flavour enhancer, texturizer, and binder. A gluten-free diet is not always keto-friendly, as many gluten-free products are made with refined carbs and gluten-free flours.

A ketogenic diet is a weight-loss diet that focuses on consuming high-fat, moderate-protein, and low-carbohydrate foods. The keto diet is naturally gluten-free, as it restricts most gluten-containing processed foods. However, some keto-friendly foods, such as soups, sauces, stocks, processed meats, alcohol, and dressings, may contain gluten.

For individuals with Celiac disease, combining a gluten-free and keto diet may be beneficial. While there is no research on the keto diet for Celiac disease, ketosis is an anti-inflammatory state, and inflammation is a hallmark of the disease. Additionally, a keto diet has been shown to reduce IBS symptoms, which are also common in individuals with gluten sensitivity.

When following a gluten-free keto diet, it is important to focus on whole, unprocessed foods and read food labels carefully. Here are some tips for a gluten-free keto diet:

• Avoid grains such as wheat, barley, rye, spelt, kamut, wheat berries, and triticale.
• Read food labels and watch out for hidden gluten in products like soups, sauces, stocks, processed meats, alcohol, and dressings.
• Choose naturally gluten-free, keto-friendly foods such as fatty fish (salmon, tuna, trout, mackerel), meat, eggs, low-carb vegetables, cheese, butter, healthy oils, and condiments.
• Use gluten-free alternatives like almond flour or coconut flour to make bread, pasta, baked goods, and sweet treats.
• Be cautious when consuming oats, as they are often contaminated with gluten during harvesting and processing.

Gluten-free keto for non-Celiac gluten sensitivity

Non-Celiac gluten sensitivity (NCGS) is a condition where a person experiences a range of gastrointestinal symptoms as a result of gluten consumption. The precise mechanism of gluten sensitivity is unclear, but it is thought to be related to changes in intestinal permeability, leading to an immune response.

If you have NCGS, a gluten-free diet can help reduce your symptoms. A ketogenic diet is typically low in gluten because most gluten-containing processed foods are off-limits due to their high carb count. Therefore, a gluten-free keto diet can be a good option for managing NCGS.

• Avoid gluten-containing grains: Wheat, spelt, barley, rye, kamut, wheat berries, and triticale are all grains that contain gluten and should be avoided.
• Read labels carefully: Many processed and packaged foods contain hidden gluten. Look out for products with 'hydrolyzed vegetable protein' on the label, which may be derived from wheat. Always check the ingredients of low-carb foods like mayonnaise, condiments, soups, and broths.
• Choose naturally gluten-free foods: Meat, fish, eggs, vegetables, nuts, healthy fats, and fruits are all naturally gluten-free and keto-friendly options.
• Be cautious of cross-contamination: If you are highly sensitive to gluten, watch out for cross-contamination in oat products, coffee brands, and even personal care products like body wash and shampoo.
• Try gluten-free keto recipes: You can find or create gluten-free, keto-compliant versions of your favourite treats using alternative ingredients like almond flour and coconut flour.

Remember, it is important to work with a registered health practitioner if you suspect you have NCGS or any other gluten-related condition. They can help conduct the appropriate tests and guide you in making dietary changes.

Gluten-free keto for weight loss

The keto diet is a high-fat, low-carbohydrate diet that involves reducing your intake of carbohydrates and replacing them with fat to put your body into a fat-burning metabolic state called ketosis. When the body enters ketosis, it starts breaking down stored fat to use as energy. A keto diet usually involves eating fewer than 20 to 50 grams of carbs per day, with 70-80% of your daily calories coming from fat, 10-20% from protein, and 5-10% from carbohydrates.

Gluten is a grain-based protein that adds structure and chewiness to food. It is found in grains like wheat, rye, barley, spelt, and triticale, as well as products derived from these grains, such as bread, pasta, and pizza. Gluten is also often added to packaged foods as a flavour enhancer, texturizer, and binder.

A gluten-free diet is most beneficial for people with celiac disease, wheat allergies, or gluten sensitivity. Celiac disease is an autoimmune condition where the immune system attacks healthy tissue in the presence of gluten, leading to intestinal inflammation, intestinal permeability, and nutrient deficiencies. Wheat allergy can cause swelling, rash, and gastrointestinal upset, and in severe cases, anaphylaxis and difficulty breathing. Gluten sensitivity can cause similar gastrointestinal symptoms, as well as headaches and migraines.

A gluten-free keto diet combines the benefits of both diets and can be especially useful for those with celiac disease, wheat allergies, or gluten sensitivity. By eliminating gluten and restricting gluten-free carbohydrates, you can achieve weight loss, better energy, reduced cravings, and enhanced cognition.

To follow a gluten-free keto diet, you need to avoid grains and grain-based products, as well as read food labels carefully to identify hidden sources of gluten. Some foods that are naturally gluten-free and keto-friendly include vegetables, fruits, meat, nuts, healthy fats, and eggs. You can also find gluten-free and keto-compliant alternatives for bread, pasta, and baked goods made with alternative flours like almond and coconut flour.

It is important to note that simply switching to gluten-free options of high-carb foods will not make them keto-friendly. For example, gluten-free pasta is still made with high-carb ingredients that can easily kick you out of ketosis. Additionally, some keto-friendly foods like soy sauce and certain condiments may contain gluten. Therefore, it is crucial to be mindful of both the gluten content and the macronutrient composition of your meals to ensure they align with your dietary goals.

Overall, a gluten-free keto diet can be a powerful tool for weight loss and improving various health conditions, but it requires careful planning and adherence to ensure success.

Gluten-free keto for diabetes

A gluten-free keto diet may be a good option for people with diabetes, especially those with type 2 diabetes. The keto diet is a low-carb, high-fat, and moderate protein diet that can help with weight loss and blood sugar control.

Benefits of a Keto Diet for Diabetes

The keto diet can be beneficial for people with type 2 diabetes as it can help with weight loss and improve cholesterol and blood sugar levels. A 2023 analysis suggested that a low-carb diet like keto may help bring a person with diabetes into remission, with improvements in cholesterol and blood pressure.

Gluten-Free Options for Keto

When following a gluten-free keto diet, it is important to avoid gluten-containing grains such as wheat, rye, barley, and spelt. Gluten can be found in baked goods, bread, pasta, crackers, and cereals. However, there are gluten-free alternatives available, such as almond flour and coconut flour, which can be used to make bread, pasta, and baked goods.

Snack Options for a Gluten-Free Keto Diet

There are several snack options that are both gluten-free and keto-friendly:

• Good Good keto bars and natural sweeteners
• ChipMonk cookies, bites, and dry mixes
• Hungry Buddha gluten-free, low-carb energy bars
• Moon Cheese zero-carb, crunchy roasted cheese balls
• Outer Aisle Cauliflower Sandwich Thins
• Hippeas low-carb puffs and chips made from chickpeas
• Pipcorn heirloom corn crunch snacks and corn dippers

Considerations for a Gluten-Free Keto Diet

It is important to note that a gluten-free diet is not automatically keto-friendly, as gluten-free products can still contain high levels of carbohydrates. Additionally, those with type 1 diabetes should be cautious when considering a keto diet due to the risk of diabetic ketoacidosis (DKA). It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have a medical condition such as diabetes.

Gluten-free keto for heart health

Gluten-free and keto diets have gained popularity in recent years, with many people adopting them for various health reasons. While they are two distinct diets, they can be combined and may offer some benefits for heart health.

A gluten-free diet involves avoiding gluten, a protein found in grains such as wheat, rye, and barley. Gluten is commonly found in carbohydrate-rich, grain-based foods like bread, pasta, crackers, and baked goods. Oats may also be cross-contaminated with gluten during harvesting and processing.

People with celiac disease must strictly avoid gluten as it triggers an immune response that attacks the small intestine, causing inflammation and nutrient malabsorption. This can lead to symptoms such as diarrhea, bloating, fatigue, and weight loss, as well as long-term complications like anemia and osteoporosis.

Even those without celiac disease may benefit from a gluten-free diet. Some people have non-celiac gluten sensitivity, which can cause similar gastrointestinal symptoms. Additionally, gluten is often added to packaged and processed foods as a flavour enhancer and texturizer, so avoiding it may promote a healthier diet.

A keto diet, or ketogenic diet, is a very low-carb, high-fat diet. It aims to put the body into a state of ketosis, where it burns fat instead of carbohydrates for energy. This is achieved by drastically reducing carbohydrate intake and replacing it with fat.

The keto diet has been associated with several potential health benefits, including weight loss, improved energy, reduced cravings, and enhanced cognition. It is also being studied as a possible therapy for chronic conditions like type 2 diabetes, cancer, and Alzheimer's disease. Additionally, it can benefit heart health by helping to maintain healthy blood sugar, blood pressure, and cholesterol levels.

Combining gluten-free and keto

While a keto diet is naturally low in gluten due to the restriction of gluten-containing carbohydrates, it is not necessarily gluten-free. Some keto-friendly foods, like certain soups, sauces, processed meats, and condiments, may contain gluten. Therefore, those with celiac disease or gluten sensitivity who wish to try a keto diet must be vigilant about checking ingredient labels.

Combining a gluten-free and keto diet may offer benefits for heart health. By eliminating gluten, you reduce inflammation, which is a contributing factor to heart disease. Additionally, the keto diet's positive impact on blood sugar, blood pressure, and cholesterol can reduce the risk factors for heart disease and improve overall cardiovascular health.

Sample gluten-free keto foods

When following a gluten-free keto diet, it is essential to avoid gluten-containing grains and limit your carbohydrate intake. Here are some gluten-free keto-friendly food options:

• Meat: Red meat, chicken, turkey, bacon, and ham
• Eggs: A great source of protein
• Fatty fish: Salmon, tuna, and other fatty fish are high in healthy fats
• Dairy: Butter and cheese are encouraged on the keto diet
• Nuts and seeds: Almonds, walnuts, flax seeds, and chia seeds are good sources of healthy fats and protein
• Low-carb vegetables: Tomatoes, avocados, and green leafy vegetables

Adopting a gluten-free keto diet can be a viable option for those with celiac disease or gluten sensitivity who want to reap the potential benefits of a keto diet. By eliminating gluten and reducing carbohydrates, you may improve your heart health and overall well-being. However, it is always recommended to consult with a healthcare professional before making significant dietary changes.

Frequently asked questions