Gluten-Free And Keto: What You Need To Know

The ketogenic diet and gluten-free diets are two of the most common diets people use. While the keto diet is characterised by a very low intake of carbohydrates and a high intake of fat, gluten-free diets are adopted by people with gluten intolerance or Celiac disease, an autoimmune condition that affects less than 1% of the global population. Gluten is a protein found in grains like wheat, barley, and rye, and can be replaced with other thickeners and binders in gluten-free products. However, these alternatives are often high in carbohydrates, making them incompatible with the keto diet.

Gluten-free and keto diets are not the same thing

A keto diet is a high-fat, low-carbohydrate diet that puts your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This means that grains and starches, fruits, sugary foods, root vegetables, alcohol, and beans and legumes are all avoided.

Gluten is a protein found in grains such as wheat, rye, and barley, and is therefore present in wheat-based products like pasta and cereal, as well as beer and soy sauce. A gluten-free diet is often adopted by those with autoimmune diseases like Celiac disease or Crohn's Disease, or those with irritable bowel syndrome (IBS). Gluten sensitivity can cause adverse effects such as joint pain, rash, brain fog, and gastrointestinal issues.

While a keto diet may be gluten-free, as it typically involves avoiding wheat and other grains, it is not always the case. For example, soy sauce is considered keto-friendly but contains gluten. Additionally, gluten-free products are often high in carbohydrates, which are restricted on a keto diet.

Therefore, it is important to understand the differences between these diets. A gluten-free diet is often a medical necessity, whereas a keto diet is typically a choice made for weight loss or improved overall health. Those with gluten sensitivity must be vigilant about checking ingredient lists and avoiding cross-contamination, which may occur in foods processed in plants that also make wheat products.

Gluten-free foods are not always low-carb

Gluten-free diets are often adopted due to gluten sensitivity or Celiac disease, and promote the consumption of all kinds of fruits and vegetables. In contrast, low-carb diets focus on limiting carbohydrates and increasing protein-rich foods, healthy fats, and non-starchy vegetables.

Gluten-free foods that are not low-carb include sweet potatoes, gluten-free bread, and certain grains like quinoa, spelt, or teff. These foods are gluten-free but contain a significant amount of carbohydrates. Therefore, it is important to carefully read labels and be mindful of the differences between gluten-free and low-carb diets.

While there is some overlap between gluten-free and low-carb diets, they are not interchangeable. Gluten-free diets focus on eliminating gluten-containing products, while low-carb diets prioritize limiting carbohydrates.

Gluten-free products can be too high in carbs for keto

A gluten-free diet is a necessity for people with celiac disease, and it is also recommended for those with gluten intolerance. However, gluten-free products are not always keto-friendly. While a keto diet is typically low in gluten, as it restricts the consumption of wheat, barley, and rye, certain gluten-free products may contain excessive carbohydrates, making them unsuitable for a keto diet.

Gluten is a grain-based protein commonly found in wheat, spelt, barley, rye, kamut, wheat berries, and triticale. It provides structure and chewiness to food and is often added to packaged foods as a flavour enhancer, texturizer, and binder. As a result, it can be challenging to completely eliminate gluten from one's diet.

A keto diet, on the other hand, is a very low-carbohydrate and high-fat diet. It involves reducing carbohydrate intake and replacing it with fat, which puts the body into a fat-burning metabolic state called ketosis. To maintain ketosis, it is crucial to limit daily carbohydrate intake to less than 50 grams.

Gluten-free products, such as bread, pasta, cookies, and other refined carbohydrates, often contain high levels of carbohydrates. These products are typically made from gluten-free flours, such as rice flour or potato starch, which are high in carbs. Therefore, while a keto diet may naturally reduce gluten intake, it is important to be mindful of the carbohydrate content of gluten-free products.

Additionally, some gluten-free products may contain small amounts of gluten, such as soy sauce, which is made from fermented wheat. For individuals without gluten intolerance or celiac disease, consuming low-carb products with trace amounts of gluten is generally acceptable. However, for those following a keto diet, it is crucial to read labels and be cautious about the carbohydrate and gluten content of the products they consume.

In conclusion, while a keto diet often aligns with gluten-free requirements, it is important to remember that gluten-free products can sometimes be too high in carbohydrates to fit within the strict carbohydrate limits of a keto diet. Therefore, combining a keto diet with gluten-free requirements involves careful planning and label reading to ensure both gluten and carbohydrate intake remain within the desired limits.

Some keto-friendly foods may contain gluten

A keto diet is not always gluten-free. While a keto diet is very low in gluten, some keto-friendly foods may contain gluten. For example, soy sauce is considered keto-friendly, but it is made from fermented wheat and contains gluten.

Other examples of keto-friendly foods that may contain gluten include:

• Prepared seasoning mixes, such as taco seasoning
• Beef jerky, especially teriyaki-style, which includes soy sauce
• Veggie burgers and vegan meat alternatives that use wheat as a binder
• Pickles and preserved foods that include malt vinegar in the brine
• Flavoured coffees and teas, which may contain traces of barley
• Nuts from bulk stores, where cross-contamination may occur

Therefore, it is important to carefully read labels and be aware of hidden gluten in ingredients if you are following a gluten-free keto diet.

A gluten-free keto diet is possible

The ketogenic diet is a very low-carb, high-fat diet. It involves reducing your intake of carbohydrates and replacing them with fat to put your body into a ketogenic state. When the body enters a ketogenic state, it starts breaking down stored fat to use as energy until you start eating carbs again. A keto diet usually involves eating fewer than 20 to 50 grams of carbs per day.

Gluten is a grain-based protein that adds structure and chewiness to food. It is formed when flours that contain two other grain-based proteins (gliadin and glutenin) are mixed with water. Gluten is found in wheat, barley, rye, spelt, kamut, wheat berries, and triticale.

A gluten-free diet has just one rule: avoid gluten. For people with celiac disease, a gluten-free diet is a necessity. When someone with celiac eats gluten, it triggers their immune system to attack healthy tissue, leading to a range of health consequences. However, even those without celiac may benefit from a gluten-free diet. Many people with chronic gut issues feel better after eliminating gluten.

A keto diet is often gluten-free, as most people following this eating plan will avoid wheat and other grains. However, a gluten-free diet is not always keto-friendly. Many gluten-free products have too many carbs to be ketogenic. For example, gluten-free bread, pasta, and cookies are made from gluten-free flours but are still high in carbs.

So, can you do a gluten-free keto diet? The answer is yes. A gluten-free keto diet is possible and may even be beneficial for those with celiac disease or gluten sensitivity. When following a gluten-free keto diet, it is important to be diligent about reading labels and avoiding hidden gluten in processed foods. Additionally, a gluten-free keto diet requires avoiding gluten-free products that are high in carbs, such as bread, pasta, and cookies made with gluten-free flours.

• Avoid grains such as wheat, barley, rye, spelt, kamut, wheat berries, and triticale.
• Read labels carefully and watch out for hidden gluten in processed foods, seasonings, sauces, and dressings.
• Choose gluten-free, low-carb alternatives such as meat, fish, eggs, vegetables, nuts, and healthy fats.
• Be cautious of gluten-free products that are high in carbs, such as bread, pasta, and cookies made with gluten-free flours.
• Cook your own meals whenever possible to ensure they are gluten-free and keto-friendly.

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