Gluten-Free And Keto Bread: What's The Difference?

Gluten-free and keto diets are two of the most common diets people use. The ketogenic diet is very low in carbohydrates and high in fat, while gluten-free diets are medically necessary for those with gluten sensitivities or Celiac disease. Gluten-free bread is made without wheat, barley, or rye, and instead uses gluten-free flours like rice, almonds, and coconut. While gluten-free bread can be included in a keto diet, it is not always low-carb and may slow weight loss.

Gluten-free bread is not always keto-friendly

The ketogenic diet, or keto, is a low-carb, high-fat diet that aims to put your body in a state of ketosis, where it burns fat for fuel instead of carbohydrates. This can lead to weight loss, improved overall health, and reduced blood sugar and insulin levels. On the other hand, a gluten-free diet is typically adopted by those with coeliac disease or gluten intolerance, an autoimmune disease where the immune system attacks the small intestine when gluten is consumed, affecting nutrient absorption.

While there may be some overlap between the two diets in terms of avoiding grains, they are quite different. Gluten-free bread often still has a high carb count, with around 14 grams of carbohydrates per 28-gram slice, or 11 to 21 grams per slice, depending on the brand. This is because gluten-free bread usually replaces wheat flour with other gluten-free flours such as rice, buckwheat, or potato starch, which are also high in carbs. These highly processed gluten-free products can spike insulin levels and are not suitable for a keto diet.

However, there are some exceptions to the rule. Some gluten-free breads, such as bulletproof bread or fathead dough, use almond flour, eggs, and cheese instead of grains and are compatible with a keto diet. Additionally, there are low-carb bread alternatives that are suitable for both keto and gluten-intolerant individuals, such as cloud bread, cauliflower pizza crust, and almond flour pancakes.

Therefore, while it is possible to find gluten-free bread that is also keto-friendly, it is important to carefully read labels and do your research, as many gluten-free products are still high in carbs and not suitable for a keto diet.

Gluten-free and keto are two different lifestyles

The main difference between these two diets is the reasoning behind them. A keto diet is typically chosen for weight loss or overall health improvement, while a gluten-free diet is often adopted to manage pain or illness associated with gluten consumption. Those with autoimmune diseases like Celiac disease or gluten sensitivity need to follow a gluten-free diet to avoid adverse effects on their body, such as damage to the small intestine and impaired nutrient absorption.

While there may be some overlap between the two diets, they are not the same. Gluten-free foods are not always low-carb, and keto-friendly foods are not always gluten-free. Gluten-free bread, for example, often has a high carb count, with around 11 to 21 grams of carbs per slice, making it unsuitable for a keto diet. However, there are exceptions, such as bulletproof bread or fathead dough, which use almond flour, eggs, and cheese instead of grains and are compatible with both diets.

Overall, while some people may choose to follow a gluten-free and keto diet simultaneously, they are distinct lifestyles with different goals and restrictions.

Gluten-free bread often has a high carb count

Gluten-free bread replaces wheat flour with alternative flours such as rice, almond, buckwheat, or sorghum flour. While these gluten-free alternatives are safe for those with coeliac disease or gluten intolerance, they often result in a product with a similar carbohydrate count to wheat-based bread. On average, a slice of gluten-free bread contains around 14 grams of carbohydrates, with some brands offering slices with up to 21 grams of carbs. This is significantly higher than the recommended daily carbohydrate allowance on a keto diet, which is typically between 20 and 50 grams.

The high carb count in gluten-free bread is due to the alternative flours used, which are often grain-based and, therefore, high in carbs. For example, corn, rice, tapioca, and potato starch, which are commonly used in gluten-free products, are all high-carbohydrate ingredients. This means that gluten-free bread can cause a spike in insulin levels, followed by a crash in blood sugar levels, which is the opposite of what a keto dieter wants to achieve.

It is important to note that not all gluten-free bread is high in carbs. There are some exceptions, such as bulletproof bread or fathead dough, which use almond flour, eggs, and cheese instead of grain-based flours. These options are gaining popularity as they fit into both keto and gluten-free diets. Additionally, some gluten-free flours, such as almond or coconut flour, are naturally low in carbs. However, these options may require more effort to find or prepare, as they are not as readily available as traditional gluten-free bread.

Bread alternatives can be used to stick to a keto diet

A ketogenic diet is one that is very low in carbohydrates and high in fat. The body replaces carbohydrates with fat, which can trigger a metabolic process called ketosis. During ketosis, the body uses fat instead of carbohydrates for energy.

Gluten-free diets are often recommended for people with coeliac disease or gluten intolerance. Coeliac disease is an autoimmune disease that affects the small intestine and the absorption of nutrients. Gluten is a group of proteins found in wheat, barley, and rye, and acts as a binder to keep flour-based foods together.

While gluten-free bread replaces wheat flour with gluten-free alternatives, it is usually not low-carb and therefore not keto-friendly. However, there are several bread alternatives that can be used to stick to a keto diet:

• Cloud bread, or oopsie bread, is a popular protein-rich alternative to regular bread and can be used as a sandwich base or English muffin replacement. It is often made with simple ingredients like egg whites, egg yolks, cream cheese, and salt.
• Large grilled or baked Portobello mushrooms can be used as a bread alternative for burgers.
• Iceberg lettuce leaves can be used as flexible wraps for mini burritos or tacos.
• Steamed collard green leaves are a more durable option for wraps and may provide extra nutrients.
• Nori sheets have a slightly salty taste and can be used to make wraps, but they should be kept separate from the filling until it is time to eat.
• Cauliflower pizza crust is a simple, low-carb alternative to traditional pizza crust. It is made with a base of cauliflower and eggs and can be topped with your favourite pizza toppings.
• Zucchini pasta is a low-carb alternative to pasta that can also be used to make lasagna.
• Almond flour pancakes can be made with almond flour, coconut oil, water or almond milk, and a low-carb sweetener.
• Sweet potato toast is made by slicing a sweet potato and toasting the slices until they are brown on the outside and soft on the inside. It can be topped with savoury or sweet toppings, such as eggs, avocado, peanut butter, banana, or cinnamon.
• Low-carb tortillas can be used as a substitute for bread in sandwiches or wraps.
• Chaffles are made with shredded mozzarella, egg, and almond meal in a waffle maker and can be used as a substitute for toast.

Gluten-free diets are usually medically necessary

A gluten-free diet is crucial for those with coeliac disease to prevent these adverse effects and ensure proper nutrient absorption. People with wheat allergies also experience severe physical reactions, such as hives, facial swelling, and breathing difficulties, upon exposure to wheat proteins.

Additionally, non-celiac gluten sensitivity is a condition where individuals experience symptoms similar to coeliac disease, such as abdominal pain, bloating, headaches, and chronic fatigue, but do not test positive for the disease. For this group, avoiding gluten can provide significant relief from these symptoms.

It is important to note that gluten-free diets are not always low-carb diets. Gluten-free bread, for example, often has a similar carbohydrate count to wheat-based bread. Therefore, those on a gluten-free diet for medical reasons should be mindful of their carbohydrate intake and not assume that gluten-free automatically equates to low-carb.

Frequently asked questions