Recent statistics show that nearly 7% of the entire US population is sensitive to gluten. However, about 25% of the entire population adheres to a gluten-free diet simply because they enjoy the lifestyle for other health-related reasons.
If you've been considering going gluten-free like millions of other Americans, you might be wondering if it means you have to go low-carb too. After all, is gluten-free low-carb? The answer is a little complicated.
Some gluten-free foods are also low in carbs, but there are plenty of other options too for those who benefit from consuming more carbohydrates.
In this guide, we'll take a look at what carbs are and why they matter when it comes to gluten-free eating. We'll also discuss some of the best low-carb gluten-free foods for those looking to cut back on their carb intake. Let’s go!
What Is a Gluten-Free Diet?
A gluten-free diet requires that you don't eat gluten. While you've likely heard a lot about gluten in recent years, what is it exactly? It's a protein that you can find in wheat, rye, and barley.
A gluten-free diet is beneficial for those with celiac disease and gluten or wheat allergies. However, it can also be beneficial for other conditions, such as autism, inflammatory bowel disease, and schizophrenia.
While a gluten-free diet can be healthy for many people, it’s important to make sure that you're getting all the nutrients you need from the foods you do consume. This means eating a variety of gluten-free foods and raw snacks, including fruits, vegetables, meat, fish, nuts, and seeds.
Gluten-Free Foods & Snacks
There are a variety of nutrient-rich gluten-free foods that you can enjoy as part of a healthy diet. Quinoa, for example, is a nutrient-rich grain that is naturally gluten-free and contains high levels of protein, fiber, and minerals.
Nutritious gluten-free snacks include fruits and vegetables, yogurt, nuts, and seeds. By including these nutrient-rich foods in your diet, you can enjoy healthy and satisfying foods while still eating gluten-free.
However, these types of gluten-free foods and snacks do often contain carbs. If you’re interested in a low-carb diet but need to eat gluten-free then we suggest looking into something like keto snacks.
We’ll get into this more in-depth in a bit, but by following a keto diet you’re reducing your intake of carbs and increasing your intake of healthy fats. If you incorporate gluten-free keto snacks into your diet then you can enjoy the benefits of both health regimens.
What Is a Low-Carb Diet?
When following a low-carb diet you would restrict carbohydrates. Yes, unfortunately, we're talking about the ones you find in those tasty sweets, pasta, and bread.
Instead, it emphasizes protein, fat, and healthy vegetables. Low-carb diets are popular among people who want to lose weight, improve their health, or both.
There are many different types of low-carb diets. However, the keto diet is one popular type of low-carb diet that many people currently follow.
Most keto dieters consume fewer than 50 grams of carbs per day. Instead, they focus on eating high-fat, high-protein foods. This macronutrient ratio helps your body enter ketosis, a metabolic state in which your body burns fat for energy, instead of carbs.
The keto diet has been shown to help people lose weight, lower their blood sugar levels, and improve their cholesterol levels. However, keep in mind that not all keto-approved foods are gluten-free.
Low-Carb Foods & Snacks
There are a variety of low-carb foods and snacks you can incorporate into your diet. For example, fish such as tuna, salmon, and trout are also low in carbs. Dairy products such as milk, cheese, and yogurt are also low in carbs.
In addition, there are a variety of low-carb vegetables such as avocado, eggplant, green beans, broccoli, spinach, and kale. And there are a variety of low-carb fruits such as berries, apples, and oranges.
There are also a variety of low-carb snacks such as nuts and seeds, hard-boiled eggs, and cottage cheese.
You can incorporate these low-carb foods and snacks into your diet by including them in your meals and snacks. By doing so, you can help to manage your carb intake and reach your dietary or fitness goals.
Gluten-Free vs. Low-Carb: The Similarities & Differences
Gluten-free and low-carb diets are both popular choices for people looking to improve their health. But what are the differences between these two approaches? And what do they have in common?
Let’s break down what we’ve just learned above.
Gluten-free diets prohibit the consumption of gluten, a protein found in wheat, rye, and barley.
For people with celiac disease, gluten can damage the lining of the small intestine, making it difficult to absorb nutrients. Gluten-free diets can help people with celiac disease minimize symptoms and promote intestinal healing.
Low-carb diets restrict the consumption of carbohydrates, such as those found in bread, pasta, rice, and potatoes.
By limiting carbohydrate intake, low-carb diets can lead to weight loss and improved blood sugar control. Low-carb diets can be helpful for people with type 2 diabetes or prediabetes who are looking to manage their blood sugar levels.
Despite their differences, gluten-free and low-carb diets share some similarities. Both approaches limit the consumption of specific food groups, which can lead to improved health outcomes.
Gluten-free and low-carb diets can also be beneficial for people who have trouble digesting gluten or carbohydrates. If you're considering either diet, talk to your doctor or a registered dietitian to see if it's right for you.
Is Gluten-Free Low-Carb?
So, is gluten-free low-carb? The short answer to this question is yes, gluten-free can be low-carb. However, it is important to keep in mind that not all gluten-free foods are low in carbs.
For example, many gluten-free loaves of bread and kinds of pasta are made with rice flour or potato starch, which means they are high in carbs. So, if you are following a low-carb diet and want to go gluten-free, be sure to read labels carefully and choose products.
What happens when most people go gluten-free is that they may inadvertently increase their intake of carbs and calories. But if you're smart about your choices, you can make a healthy, nutrient-rich, low-carb gluten-free diet work for you.
Look for whole grain gluten-free flour, such as brown rice flour or quinoa flour, which are higher in fiber and nutrients than white rice flour or tapioca flour.
And be sure to choose gluten-free foods that are also low in sugar and saturated fat, such as fresh fruits and vegetables, lean meats and fish, beans and legumes, and nuts and seeds.
With a little effort, you can enjoy all the benefits of a low-carb diet without giving up the foods you love.
What to Eat on a Gluten-Free, Low-Carb Diet
Feeling like it’s going to be difficult to eat both gluten-free and low-carb? There are plenty of delicious foods that you can eat on a gluten-free, low-carb diet.
For breakfast, you could have eggs with avocado and goat cheese. Another option is to make a gluten-free breakfast burrito using a gluten-free tortilla and fill it with eggs, cheese, and vegetables.
If you're looking for something sweet, you can always make a smoothie using gluten-free ingredients like almond milk, bananas, and blueberries. Lastly, yogurt is another gluten-free breakfast option that's also low in carbs.
For lunch, you could have a salmon salad with greens and vinaigrette. For sandwiches, try using gluten-free bread or wraps and fill them with roasted meats, vegetables, or nut butter.
You can also make a salad with greens and roasted vegetables, or a wrap filled with grilled chicken or fish. If you're looking for something hot, try making soup or stew with gluten-free noodles or rice.
For dinner, you’ve got plenty of options as well. For example, a simple grilled chicken breast makes an excellent gluten-free, low-carb dinner. Pair it with some steamed vegetables and a side salad for a complete meal.
Another option is salmon fillets baked in foil. This gluten-free, low-carb dinner is easy to prepare and full of healthy Omega-3 fatty acids. Lastly, for a hearty gluten-free, low-carb soup, try this recipe for cauliflower and bacon soup.
And for snacks, you could have nuts or seeds. You can also find many recipes for gluten-free, low-carb desserts, such as chocolate mousse or almond flour brownies.
Your best option, though? Look for healthy foods and snacks that are keto, vegan, and gluten-free. At Plantraw, we can help you with that.
Gluten-Free and Plantraw Snacks
At Plantraw, our mission is to craft the most delicious, nutrient-rich keto, vegan, gluten-free snacks around. We’re committed to investing in the health of those around us, and that starts by creating healthy snacks we can all enjoy.
While we hope we answered your question of “is gluten-free low-carb” you’re probably left wondering where you can find both gluten-free and low-carb snacks. The answer?
Right here at Plantraw. Click here to browse our entire shop full of healthy, nutritious, gluten-free keto treats.
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