Gluten And Keto: Friends Or Foes?

The ketogenic diet, or keto diet, is a very low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat instead of carbohydrates for energy. Gluten is a protein found in grains such as wheat, barley, and rye, and it is also added to many packaged and processed foods. So, can you eat gluten on a keto diet?

Keto diets are typically low in gluten because they restrict carbohydrate intake, and gluten is found in many carbohydrate-rich foods. However, some keto-friendly products, like soy sauce and low-carb bread, do contain gluten. For those with celiac disease or gluten intolerance, it is essential to avoid gluten, and a keto diet can help with this. For others, there is no need to avoid gluten unless it causes digestive issues.

In summary, while a keto diet is not inherently gluten-free, it often results in a significant reduction in gluten intake.

Gluten-free foods that are keto-friendly

A ketogenic diet is typically low in gluten because it is very low in carbohydrates, and gluten is found in carbohydrate-rich foods. However, some keto-friendly products do contain gluten, so it is important to read labels carefully.

Gluten is a protein found in wheat, rye, and barley, and it is added to many processed foods to enhance texture and flavour. It is also used in baking to create an elastic network that traps gas and maintains moisture in the food.

• Meat: Red meat, chicken, turkey, bacon, and ham are all encouraged on the keto diet.
• Eggs: These are a great source of protein.
• Fish: Fatty fish like salmon and tuna are keto-friendly and can be used in many different dishes.
• Dairy: Butter and cheese are good sources of fat on the keto diet.
• Nuts and seeds: Almonds, walnuts, flax seeds, and chia seeds contain healthy fats.
• Low-carb vegetables: Vegetables like tomatoes and leafy greens are encouraged on the keto diet.

It is important to note that not all gluten-free foods are keto-friendly, as many gluten-free products are high in carbohydrates. Similarly, not all keto-friendly foods are gluten-free, as some keto products may contain gluten. Therefore, it is important to read labels and be mindful of the ingredients in the foods you are consuming.

The difference between keto and gluten-free diets

The ketogenic diet, or keto, is a very low-carb, high-fat diet. The body replaces carbohydrates with fat, which can put your body into a state of ketosis, a natural metabolic state. During ketosis, the body produces ketone bodies from fats and uses them for energy instead of carbohydrates.

The gluten-free diet, on the other hand, is a diet that avoids gluten, a grain-based protein that adds structure and chewiness to food. Gluten is found in wheat, barley, rye, and other grains, as well as products derived from these grains, such as bread, pasta, and baked goods.

The main difference between the keto and gluten-free diets is the reason for following them. The keto diet is often chosen for weight loss and to reduce blood sugar and insulin levels, which can be beneficial for people with diabetes. The gluten-free diet, on the other hand, is usually followed by people with gluten intolerance or celiac disease, an autoimmune condition triggered by gluten that affects less than 1% of the global population.

While the keto diet is typically gluten-free due to the elimination of most gluten-containing foods, it is important to note that some keto-friendly foods may still contain gluten, such as soups, sauces, processed meats, and dressings. Therefore, for those with gluten intolerance or celiac disease, it is important to carefully check food labels and opt for gluten-free alternatives.

Additionally, while a gluten-free diet eliminates gluten, it does not necessarily eliminate carbs, as gluten-free bread, pasta, and baked goods are often made with gluten-free flours but still contain carbohydrates.

In summary, the keto diet focuses on reducing carbohydrates and increasing fat intake to achieve ketosis, while the gluten-free diet focuses on eliminating gluten to manage gluten intolerance or celiac disease. Both diets can be followed simultaneously, but it requires careful planning to ensure gluten avoidance while maintaining the low-carb requirements of the keto diet.

The benefits of a gluten-free keto diet

A gluten-free keto diet can be a great option for those with gluten intolerance or celiac disease. Here are some benefits of combining these two dietary approaches:

Gut Health Improvements:

• For those with celiac disease, a gluten-free diet is essential. Celiac disease is an autoimmune condition where the ingestion of gluten leads to intestinal inflammation, nutrient deficiencies, and a range of health issues. A gluten-free keto diet can help improve gut health and alleviate these symptoms.
• Even for those without celiac disease, a gluten-free keto diet may provide relief from chronic gut issues and irritable bowel syndrome (IBS). The keto diet's focus on low-carbohydrate and gluten-free foods can reduce gastrointestinal distress associated with gluten sensitivity.

Weight Loss and Improved Metabolism:

• The keto diet is known for its weight loss benefits, as it helps burn fat more effectively. Combining it with a gluten-free approach can further enhance weight management.
• By avoiding gluten-containing carbohydrates, you eliminate a significant source of calories and potentially unhealthy processed foods. This can contribute to a calorie deficit, aiding in weight loss.
• Additionally, a gluten-free keto diet may improve metabolic health, especially for individuals with insulin resistance, metabolic syndrome, or type 2 diabetes. Carbohydrate restriction has been shown to benefit a large proportion of people with these conditions.

Reduced Inflammation:

• Celiac disease is characterised by intestinal inflammation triggered by gluten. A gluten-free keto diet can help reduce this inflammation, leading to improved intestinal health and better nutrient absorption.
• Ketosis, the metabolic state induced by the keto diet, is inherently anti-inflammatory. This can be especially beneficial for individuals with celiac disease or other inflammatory conditions.

Enhanced Cognition and Energy Levels:

The keto diet has been linked to potential benefits such as enhanced cognition and better energy levels. These effects may be further supported by the gluten-free aspect of the diet, as gluten sensitivity has been anecdotally associated with fatigue and brain fog.

Food Choices and Convenience:

• A gluten-free keto diet offers a wide range of delicious and nutritious food options. You can enjoy gluten-free keto-friendly recipes, including breads, pizzas, stir-fries, and more.
• For those with celiac disease or gluten sensitivity, a gluten-free keto diet simplifies meal planning and dining out. It removes the worry of accidental gluten ingestion and the need to navigate complex ingredient lists.

In summary, a gluten-free keto diet can provide numerous benefits, especially for individuals with celiac disease or gluten sensitivity. It improves gut health, supports weight loss, reduces inflammation, and enhances overall well-being. Additionally, the combination of these dietary approaches offers convenience and a variety of tasty and nutritious food choices.

How to identify gluten in food products

Gluten is a protein found in grains such as wheat, rye, and barley. It is composed mainly of gliadin and glutenin and is added to many packaged and processed foods to enhance texture and flavour, and to act as a binder. It is also present in products derived from these grains, such as bread, pasta, and baked goods.

Read the Ingredient Label

Check the ingredient label for wheat, barley, and rye. These are the main sources of gluten and are often listed on food labels. Other gluten-containing grains include spelt, barley, rye, kamut, wheat berries, and triticale.

Look for Hidden Gluten Names

Sometimes, gluten-containing ingredients are listed under their Latin, scientific names. These names are most commonly used for wheat, rye, and barley, indicating the presence of gluten in the product. Here are some examples:

• Triticum vulgare (wheat)
• Triticale (a cross between wheat and rye)
• Hordeum vulgare (barley)
• Secale cereale (rye)
• Triticum spelta (spelt, a form of wheat)

Be Aware of Ingredients That May Contain Gluten

Some ingredients may contain gluten, depending on their source. The following ingredients could potentially have gluten and it is recommended to check with the manufacturer to confirm:

• Vegetable protein/hydrolyzed vegetable protein: Can be derived from wheat, corn, or soy
• Modified starch/modified food starch: Can come from wheat or other sources
• Natural flavor/natural flavoring: Can be made from barley
• Artificial flavor/artificial flavoring: Can be made from barley
• Caramel color: While considered safe, it is advisable to check with the manufacturer if unsure
• Oatmeal, oat bran, oat flour, and whole oats: May contain gluten unless derived from uncontaminated oats

Check for Gluten in Processed Foods

Gluten is often added to processed foods as a flavour enhancer, texturizer, and binder. Therefore, it is important to carefully read the labels of processed foods, including:

• Cookies, pastries, and other baked goods
• Broth, soup, and soup bases
• Marinades, salad dressings, gravies, and sauces (including soy sauce)
• Processed meats such as sausages, hot dogs, and deli meats
• Flavoured coffee and tea
• Some candies, chocolates, and licorice
• Imitation bacon bits and imitation seafood

Know the Foods That Are Naturally Gluten-Free

While gluten may be present in many food products, some foods are naturally gluten-free. These include:

• Fruits and vegetables
• Potatoes and sweet potatoes
• Coconut and coconut flour
• Pure vanilla extract
• Baking powder and baking soda

Understand the "Gluten-Free" Label

In the United States, there is no standard symbol or certification for gluten-free foods. The Food and Drug Administration (FDA) allows manufacturers to label a product as gluten-free if it contains less than 20 parts per million (ppm) of gluten. However, this only applies to packaged foods and does not include fresh, meat, poultry, eggs, or distilled spirits.

Consult Gluten-Free Resources and Communities

If you are ever unsure about the presence of gluten in a food product, there are online resources and communities dedicated to gluten-free diets and celiac disease that can provide additional information and support. These include:

• Gluten Intolerance Group
• Celiac Support Association (CSA)
• Allergen Control Group
• Certified Naturally Grown
• National Organic Program
• Kosher Certification Agency
• Crossed Grain Trademark

The health benefits of a gluten-free keto diet

A gluten-free keto diet can be a great option for people with gluten intolerance or celiac disease. It can also be beneficial for those looking to improve their gut health and reduce inflammation. Here are some of the key health benefits of a gluten-free keto diet:

Gut Health

A gluten-free keto diet can be beneficial for individuals with irritable bowel syndrome (IBS) and other gut issues. Gluten is a common gastrointestinal irritant, and its consumption can trigger adverse effects in people with celiac disease and non-celiac gluten sensitivity. By eliminating gluten, individuals can reduce intestinal inflammation, improve intestinal permeability ("leaky gut"), and enhance nutrient absorption.

Reduced Inflammation

The keto diet is known for its anti-inflammatory properties. Combining it with a gluten-free approach can further reduce inflammation, especially in individuals with celiac disease. Inflammation is a hallmark of celiac disease, and a gluten-free keto diet can help alleviate this issue.

Weight Loss

Both the keto and gluten-free diets have been associated with weight loss. The keto diet promotes the fat-burning metabolic state of ketosis, which can lead to weight loss. Additionally, eliminating gluten-containing processed foods and refined carbohydrates can contribute to a reduction in calorie intake, further supporting weight loss.

Improved Energy and Cognition

The keto diet is known for its potential benefits in enhancing energy levels and cognitive function. By reducing carbohydrate intake and increasing healthy fats, individuals may experience improved mental clarity and sustained energy levels throughout the day.

Management of Chronic Conditions

The gluten-free keto diet has been suggested as a promising therapeutic approach for various chronic conditions. These include type 2 diabetes, cancer, Alzheimer's disease, and potentially other health issues. The combination of gluten avoidance and ketosis may provide a synergistic effect in managing these conditions.

It is important to note that while a gluten-free keto diet offers these potential health benefits, it may also be challenging to maintain due to the restrictive nature of both diets. It is always advisable to consult with a healthcare professional or a registered dietitian before making significant dietary changes to ensure that your specific needs are met.

Frequently asked questions