The keto diet gained fast popularity in recent times but what you may not know is that it was first introduced in the 1920s as a treatment for epilepsy. This diet is based on the premise of forcing your body to burn fat instead of carbs by limiting your carb intake.
Now, coming to the question at hand - is keto gluten-free? The answer is both yes and no. While you can find many keto-friendly recipes that are gluten-free, there are also a number of recipes that call for gluten-containing ingredients.
So, if you're following a keto diet and also have to restrict your gluten intake for whatever reason, just be careful about which recipes you choose. In this guide, we'll cover everything you need to know about the keto diet so you can remain a gluten-free keto fan.
What Is Keto?
For a quick refresher, the keto diet is a high-fat, low-carb diet that's designed to make your body enter a state of ketosis. In ketosis, your body starts to burn fat for energy instead of carbs (glucose).
This process is often used by people who want to lose weight fast or those who have trouble controlling their blood sugar levels. The keto diet can be a bit challenging to follow at first, but once you get the hang of it, it's actually not that bad.
There are a few things you need to know before you start following the keto diet, though. First, you'll need to make sure you're eating enough fat. On a keto diet, fat should make up at least 80% of your daily calories.
If you're not used to eating that much fat, it can be a bit of a shock to your system at first. However, you'll get used to it and start to enjoy all the delicious high-fat foods you can eat on this diet.
In addition to eating more fat, you'll also need to limit your carb intake to 20-50 grams per day. This is a bit difficult at first, but there are plenty of low-carb foods you can eat on the keto diet.
What Can You Eat on the Keto Diet?
Now that we've covered the basics of the keto diet, let's talk about what you can eat. As we mentioned, you'll need to eat more fat on this diet.
That means you can enjoy delicious foods like avocados, eggs, cheese, meat, and nuts. You can also eat low-carb vegetables like broccoli, kale, and cauliflower. You can even enjoy some fruits on this diet like berries and coconuts.
As you can see, this diet lends itself to the gluten-free lifestyle well.
What Is Gluten?
Gluten is a protein found in wheat, rye, and barley. It's often used in baking as it helps to give bread its chewy texture. However, many people have trouble digesting gluten and experience symptoms like bloating, gas, diarrhea, and fatigue. For some people, even a small amount of gluten can cause problems.
This is why many people choose to follow a gluten-free diet. On a gluten-free diet, you avoid all foods that contain gluten. Some find this difficult at first, but there are plenty of delicious gluten-free foods out there.
There are also a number of keto-friendly recipes and snacks that are naturally gluten-free. So, if you're following a keto diet and also need to avoid gluten, you can still enjoy plenty of delicious foods.
Celiac Disease and the Keto Diet
If you have celiac disease, you need to be extra careful about what you eat as even a small amount of gluten can cause serious problems. Celiac disease is an autoimmune disorder that damage's the lining of your small intestine when you eat gluten.
This can make it difficult to absorb nutrients and can lead to a number of other health problems. If you have celiac disease, you need to follow a strict gluten-free diet.
The good news is that the keto diet is gluten-free by nature. So, if you have celiac disease and want to try the keto diet, you can do so without worry. Just be sure to avoid any recipes or snacks that contain gluten.
What to Avoid on the Keto Diet
Though the keto diet is composed of healthy fats and low-carb vegetables, there are still a few things you need to avoid.
First, you'll want to avoid any sugary foods and drinks. This includes candy, cake, cookies, fruit juices, and soda. You should also avoid starchy vegetables like potatoes and corn.
In addition, you'll want to avoid any processed foods. This includes things like deli meat, fast food, and most packaged snacks. You should also limit your intake of alcohol on this diet.
As long as you stick to whole, unprocessed foods, you'll be fine. Just be sure to read labels well to make sure there are no hidden sugar or carbs.
Is Keto Gluten Free?
The keto diet is gluten-free by nature as it focuses on whole, unprocessed foods. However, there are a few things you need to watch out for if you're following a strict gluten-free diet.
First, many processed foods contain gluten. This includes things like deli meat, fast food, and most packaged snacks. You'll need to be careful about reading labels and avoiding these foods.
In addition, some people may have trouble digesting gluten even if they don't have celiac disease. For these people, it's best to avoid all foods that contain gluten.
Overall, the keto diet is a great option for those who need to follow a gluten-free diet. Just be sure to pay attention to labels and avoid processed foods.
Common Keto Foods that Contain Gluten
While the keto diet can be gluten-free, there are a few common foods that you need to watch out for.
First, many people enjoy bread on the keto diet. However, most bread contains gluten. So, if you're following a strict gluten-free diet, you'll need to avoid bread.
This may seem obvious and you are probably buying keto bread, but there are some that contain hidden ingredients you want to avoid. Check for bread that contains yeast extract or traces of wheat flour which may contain gluten.
There are many keto-friendly kinds of pasta popping up on the market that may also contain gluten. Pasta made from pea flour or nut flour may or may not contain gluten. Again, it's important to read your labels well. You're responsible for what you put into your body and ingesting gluten can have serious consequences.
Many people also enjoy cereal on the keto diet. It's too bad that most cereal contains gluten. So, if you're following a strict gluten-free diet, you'll need to avoid cereal.
There are a few gluten-free options on the market, but they're often expensive. If you want to eat cereal on the keto diet, you may be better off making your own at home.
Cooking oils and some kinds of vinegar are other common ingredients in the keto diet. Most of these are gluten-free. However, there are a few that you need to watch out for.
Some vinegar, like malt vinegar, contains gluten. Some oils are also processed in gluten facilities so while the oil is gluten-free by nature, it may be contaminated.
Finally, many people enjoy snacking on nuts and seeds on the keto diet. Most of these are gluten-free. However, some brands may add gluten-containing ingredients to their products.
Other Common Foods
The list of places gluten may hide is extensive. Here are some other common keto foods that may contain gluten:
- some processed cheeses
- meat substitutes and imitation crab products
- teriyaki sauce and soy sauce
- pre-packaged broths and soups
- some sausages may have gluten fillers
- ketchup and salad dressings
Always check the ingredients list for anything that may contain gluten and avoid these foods if you're following a strict gluten-free diet. Also, look for the gluten-free label on foods to be sure they are safe for you to eat.
Common Keto Foods that are Gluten-Free
Fortunately, there are plenty of delicious keto foods that are gluten-free. Some great gluten-free keto options include:
- meats and poultry
- fish and seafood
- most vegetables
- most berries and some fruits
- oils and fats
- nuts and seeds
- Butter and ghee
Many of these foods are staples of the keto diet and can be used to create a variety of delicious meals. So, even if you need to follow a strict gluten-free diet, you can still enjoy the keto diet.
Is Keto Healthy?
If you need to follow a strict gluten-free diet, you are probably wondering if layering keto on top of this is a good idea. The answer is that it depends.
The keto diet can be done in a healthy way or an unhealthy way. It all depends on the foods you choose to eat.
If you're focused on eating whole, unprocessed foods like meats, seafood, eggs, vegetables, and healthy fats, then the keto diet is healthy for you.
However, if you're eating a lot of processed foods, then the keto diet may not be the best choice.
Processed meats, for example, are high in saturated fat and sodium. This can be unhealthy for some people. Processed cheeses are also high in saturated fat and salt. And, many processed keto foods are high in unhealthy trans fats.
So, if you're following a strict gluten-free diet, be sure to choose keto foods that are also healthy for you. This way, you can enjoy the benefits of both diets without having to worry about the negatives.
Here are some tips for following a healthy keto diet:
Choose quality over quantity. It's better to eat a few ounces of meat than an entire processed cheese stick.
Make sure you're getting enough vegetables. Non-starchy vegetables are low in carbs and calories but high in nutrients.
Get your fats from healthy sources like olive oil, avocado, and nuts. Avoid processed oils and fats like margarine and shortening.
Limit your intake of processed keto foods. These are often high in unhealthy ingredients like trans fats, salt, and sugar.
If you're following a strict gluten-free diet, be sure to check the labels of all the foods you eat. Some keto foods may be processed in facilities that also process gluten-containing foods.
How to Stay in Ketosis While Being Gluten-Free
If you're following a strict gluten-free diet, there are a few things you need to do to make sure you stay in ketosis.
First, focus on eating whole, unprocessed foods. These are the best for your health and will help you stay in ketosis.
Second, be thorough about checking labels. Some processed foods may contain gluten.
Third, limit your intake of processed keto foods. These are often high in unhealthy ingredients that can kick you out of ketosis.
Fourth, make sure you're getting enough vegetables. Non-starchy vegetables are low in carbs and calories but high in nutrients. So, they're a great addition to the keto diet.
Finally, get in your healthy fats and protein. These are essential for the keto diet and will help you stay in ketosis.
By following these tips, you can make sure you stay in ketosis even if you're following a strict gluten-free diet.
Snack Well on the Keto Diet
Thanks to keto's popularity, reputable companies that care about your health and well-being are now making keto snacks that you can trust. So is keto gluten-free? Yes, it can be!
Just follow these guidelines, especially when snacking. Keto snacks are perfect for in-between meals. They're a great way to satisfy your sweet tooth or salty desires without kicking yourself out of ketosis.
Plant Raw has plenty of vegan, keto, and gluten-free options that are perfect for snacking. Shop our keto snacks today and enjoy the benefits of the keto diet without having to worry about your gluten-free diet.