The ketogenic or “keto” diet has become one of the most popular diets in recent years. This low-carb, high-fat diet helps the body achieve a metabolic state called ketosis, which has been linked to weight loss and other health benefits. Many people adopt a keto diet to lose weight or better manage conditions like type 2 diabetes.
But the keto diet also shares some similarities with a gluten-free diet. Gluten is a protein found in grains like wheat, barley and rye. A gluten-free diet eliminates gluten and is necessary for people with celiac disease or gluten sensitivity. This leads to an important question: are keto foods also gluten-free?
What is the Ketogenic Diet?
The ketogenic or “keto” diet is a very low-carb, high-fat diet. It typically limits carbs to 20-50 grams per day, compared to the standard American diet which recommends 225-325 grams of carbs per day. On a keto diet, approximately 75% of calories come from fat, 20% come from protein, and 5% come from carbs.
By severely restricting carb intake, the keto diet causes the body to enter a metabolic state called ketosis. In ketosis, the body breaks down fat into molecules called ketones and begins using these ketones as its primary fuel source instead of glucose from carbs.
Many people follow a keto diet specifically to achieve this fat-burning state of ketosis. In addition to weight loss, keto may provide benefits for diabetes, polycystic ovary syndrome (PCOS), neurological disorders like epilepsy, and more.
To get into ketosis and stay there, the keto diet emphasizes high-fat foods like meat, fish, eggs, oils, butter and heavy cream. Low-carb vegetables like leafy greens, peppers, cucumber and avocado are encouraged. High-carb foods like grains, legumes, sugary foods and most fruits are restricted.
What is the Gluten-Free Diet?
A gluten-free diet avoids all foods containing gluten. Gluten is a protein composite found in wheat, barley, rye and related grains like spelt, kamut and triticale.
Gluten provides elasticity and helps foods keep their shape during baking. It’s found in breads, pastas, cereals, baked goods and many processed foods. Some condiments, seasonings and sauces contain hidden sources of gluten as well.
A gluten-free diet is a medical necessity for people with celiac disease or non-celiac gluten sensitivity. For these individuals, consuming gluten triggers an immune response that attacks and damages the small intestine. This can cause gastrointestinal symptoms, malnutrition and an array of other problems if left untreated.
Others choose to avoid gluten for perceived health benefits or because they feel better without it. The gluten-free market has exploded in recent years, and gluten-free substitute foods are now widely available in most grocery stores. These products are typically made with ingredients like rice, quinoa, potato, tapioca and almond flour instead of wheat.
Similarities Between Keto and Gluten-Free
At first glance, the keto and gluten-free diets may seem very different. Gluten-free focuses on eliminating a specific protein, while keto emphasizes very low carb intake and high fat. But these two diets actually share some key similarities:
– They both eliminate or restrict entire food groups (grains on keto, gluten-containing foods on gluten-free).
– They rely heavily on nutrient-dense whole foods like meat, eggs, fish, vegetables, nuts and seeds.
– They avoid sugar-laden, heavily processed junk foods.
– Specialty diet products and substitutions are often utilized for convenience or to satisfy cravings.
– Dining out requires careful menu choices at restaurants.
– Home cooking and meal prepping is emphasized to control ingredients.
– The diets have overlapping food restrictions.
This last similarity brings up an important point. Many of the foods limited on a keto diet also happen to be high in gluten. So in practice, following a keto diet means you’re also eliminating or reducing gluten intake as well.
Grains Eliminated on Keto
Grains are one of the primary food groups restricted on the ketogenic diet. This includes both gluten-containing grains (wheat, barley and rye) as well as gluten-free grains like rice, oats, corn and quinoa.
That’s because grains break down into sugar and raise blood sugar levels. On keto, the goal is to induce ketosis by strictly limiting carbs from all sources, especially high-carb grain products.
Here are some examples of high-carb grain foods eliminated on a standard ketogenic diet:
| Gluten-Containing | Gluten-Free |
|---|---|
| Bread | Rice |
| Pasta | Oats |
| Cereal | Popcorn |
| Couscous | Corn |
| Crackers | Quinoa |
| Beer | Amaranth |
| Malt | Millet |
| Rye | Sorghum |
| Barley | Teff |
As you can see, all sources of gluten are eliminated on a keto diet. But gluten-free grains are restricted as well due to the carb content. So grains across the board are very limited on keto.
Other Carb Sources Removed on Keto
In addition to grains, keto limits most other high-carb foods. Here are some other sources of carbs that are eliminated:
– Starchy vegetables: potatoes, sweet potatoes, peas, winter squash, corn
– Fruits: bananas, apples, mangos, grapes, pineapple, watermelon
– Beans and legumes: chickpeas, kidney beans, lentils, peas, peanuts
– Sugar and sweeteners: table sugar, honey, agave, maple syrup
– Sweet drinks: sodas, juice, sweet tea, sports drinks
– Baked goods: cakes, cookies, muffins, donuts
– Snack foods: chips, pretzels, crackers, popcorn
– Condiments: ketchup, barbecue sauce, teriyaki sauce, jam
– Sauces: soy sauce, sweet chili sauce, duck sauce, hoisin sauce
Again, many of these off-limits foods happen to contain gluten. So simply by nature of the keto diet, most sources of gluten also get removed.
Keto Swaps for Common Gluten Sources
To satisfy carb cravings, there are plenty of keto-friendly gluten-free swaps:
| Gluten Food | Keto Swap |
|---|---|
| Bread | Lettuce wraps, cloud bread, nut bread |
| Pasta | Zucchini noodles, palmini noodles, kelp noodles |
| Cereal | Chia pudding, flax granola, hemp hearts |
| Crackers | Flax crackers, cheese crisps, celery sticks |
| Beer | Dry wines, seltzer, low-carb beer |
| Couscous | Cauliflower rice |
| Soy Sauce | Coconut aminos |
Using creative substitutions can help mimic the textures and flavors of gluten-containing foods, while keeping carb counts low. There are also many ready-made keto products like low-carb tortillas, breads, cookies and snack bars that are gluten-free.
Potential for Trace Gluten Exposure
While the keto diet eliminates most gluten by default, trace gluten exposure is still possible:
– Dining out: Risk of cross-contamination, hidden gluten ingredients
– Label errors: Mislabeled or improperly labeled foods
– Shared kitchens: Trace gluten residue on appliances, utensils
– Hygiene errors: Transfer of crumbs or food residue by hand
– Hair/skin products: Shampoos, lotions and cosmetics with wheat proteins
– Prescription drugs: Excipients or fillers derived from gluten grains
– Play dough: Many brands contain gluten even if “wheat-free”
So for the small subset of people with celiac disease or severe gluten intolerance, extra care must be taken to ensure a fully gluten-free keto diet. Using dedicated cookware, reading labels diligently, avoiding shared surfaces, and inquiring about ingredients when dining out can help minimize risk.
Whole Foods Naturally Gluten-Free and Keto
Sticking to naturally gluten-free whole foods guarantees you avoid all traces of gluten. Luckily, many of these foods are also keto-approved:
– Meat: Beef, pork, lamb, poultry, fish/seafood
– Eggs
– Dairy: Butter, heavy cream, hard cheeses
– Nuts and seeds: Almonds, walnuts, sunflower seeds
– Non-starchy vegetables: Leafy greens, broccoli, bell peppers
– Avocados and olives
– Fresh herbs and spices
– Oils and vinegars: Olive oil, avocado oil, apple cider vinegar
By focusing on these whole, single-ingredient foods, you can achieve a gluten-free keto diet without processed specialty products. This is ideal for healing and avoiding potential additives.
Precautions for People with Gluten Sensitivity
For people with celiac disease and non-celiac gluten sensitivity, diligence is required when adopting a keto diet:
– Read all labels carefully looking for wheat/gluten ingredients
– Call manufacturers to verify if uncertain about hidden sources
– Only purchase foods labeled “gluten-free” if extremely sensitive
– Avoid all grains, flour, starches unless certified gluten-free
– Check for cross-contamination risks from equipment, surfaces, hands
– Inform wait staff at restaurants about gluten intolerance
– Requestfood prep and ingredients lists from restaurant chef
– Bring your own gluten-free snacks or food as backup
– Look into gluten-free certification programs that audit facilities
With proper precautions, those with medical gluten issues can safely eat keto. But extra steps may be required to steer clear of potential trace gluten exposures. Being well-prepared is key.
Should You Try Keto If You’re Gluten-Free?
Transitioning to a keto diet can benefit some gluten-free individuals:
– It’s low in carbs and glycemic index, which may help stabilize blood sugar.
– Ketosis may suppress appetite and reduce cravings for sugary foods.
– Many grain-free keto swaps mimic gluten-free options.
– Availability of keto specialty products is improving.
However, keto may not be for everyone. Consult your healthcare provider before making major dietary changes. Also, watch for potential issues:
– Nutrient deficiencies if diet lacks variety of low-carb foods
– Possible increased risk of kidney stones or osteoporosis
– Gastrointestinal issues sometimes associated with long-term keto
– Lack of gut-healthy fiber without grains and legumes
– Social constraints if keto is not easily maintained long-term
Listen to your body and discontinue keto if you have any concerns or experience adverse effects. A more moderate low-glycemic diet can also be nutritious and gluten-free.
The Verdict on Keto and Gluten
Here is the final takeaway on whether keto foods are gluten-free:
Most keto foods are naturally gluten-free due to the elimination of gluten-containing grains and carb sources. But trace gluten exposure is still possible, so those with celiac disease must take extra precautions.
Many whole, unprocessed foods like meat, eggs, dairy, nuts, non-starchy vegetables and healthy fats are permitted on keto and guaranteed gluten-free. Sticking to these basics can ensure a diet free of gluten.
But the availability of manufactured gluten-free-labeled keto products makes the diet more convenient and sustainable long-term for the gluten-intolerant. The keto specialty food market supplies bread, pasta, crackers, flour, baked goods and snack foods that are low-carb and gluten-free.
So in summary, yes many keto staple foods are de facto gluten-free. But adhering 100% to a gluten-free keto diet requires commitment, diligence and careful choices to avoid cross-contamination. Consult a doctor and dietitian for guidance to ensure nutritional needs are met.