Gluten-free and keto diets have both become incredibly popular in recent years. Proponents of each diet make bold claims about the health and weight loss benefits associated with eliminating gluten or reducing carbs. But is one diet really better than the other? Let’s take a closer look.
What is gluten?
Gluten is a protein found in grains like wheat, barley and rye. For most people, gluten doesn’t pose a problem. But for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an autoimmune response that damages the small intestine. This can cause symptoms like abdominal pain, bloating, diarrhea and constipation.
A gluten-free diet eliminates gluten by avoiding grains and products made with gluten-containing ingredients. This diet is a medical necessity for those with celiac disease or gluten sensitivity. It may also be adopted by those without gluten issues who believe it improves health.
What is the keto diet?
The ketogenic or “keto” diet is a very low-carb, high-fat and moderate protein diet. It aims to get the body into a metabolic state called ketosis, where the body switches from primarily using glucose for energy to primarily using fat and ketones.
This happens because very low carb intake (usually under 50 grams per day) depletes the body’s glucose reserves. The body responds by breaking down fat for energy, producing ketones in the process. Ketones can provide energy for the brain and other tissues.
The keto diet was originally designed to treat epilepsy in children. But it has become popular for weight loss, diabetes and other health conditions.
Weight Loss
Weight loss is one of the primary reasons people try gluten-free or keto diets. But is one more effective than the other for dropping pounds?
Gluten-Free for Weight Loss
Going gluten-freeoften leads to weight loss, but there are a few reasons why:
- Eliminating calorie-dense gluten foods like breads, pasta and baked goods may lower overall calorie intake.
- Increased awareness of one’s diet may lead to healthier food choices.
- Gluten-free substitute foods are often lower in calories.
- Some people experience reduced inflammation and hunger hormones on a gluten-free diet.
However, gluten-free junk foods are widely available, so gluten-free doesn’t automatically equal healthy. Sticking to a diet of lean proteins, produce, gluten-free whole grains and healthy fats will provide better weight loss results than just going gluten-free.
Keto for Weight Loss
The keto diet can be very effective for weight loss:
- Ketosis suppresses appetite, reducing calorie intake.
- Low carb intake forces the body to burn fat rather than glucose.
- Water weight is initially lost as glycogen stores are depleted.
- Increased protein and reduced carbs may help build muscle and boost metabolism.
Multiple studies show keto causes significantly more weight loss than low-fat diets. However, this likely due to a reduction in calorie intake, rather than something unique to the keto diet itself.
The keto diet can be highly restrictive due to its low carb nature. This may make long-term compliance difficult for some people.
Winner for Weight Loss
For pure weight loss, keto seems to have an edge over gluten-free. However, both diets can support weight loss if followed consistently. The key is finding the diet you can stick to for the long-term.
Health Benefits
Proponents of gluten-free and keto diets also claim these ways of eating deliver extensive health benefits. Let’s break down the evidence.
Potential Benefits of Gluten-Free
Gluten-free diets may provide health benefits for certain people, including:
- Improves digestive symptoms and nutrient absorption for those with celiac disease or gluten sensitivity.
- May reduce inflammation markers in those with gluten issues.
- Linked to improvements in cholesterol, blood sugar and skin conditions for gluten-sensitive individuals.
- Can alleviate autoimmune disease symptoms in those with gluten sensitivity or celiac disease.
However, research does not support adoption of gluten-free diets for other conditions like autism, depression or chronic fatigue syndrome. There’s also no evidence it benefits heart health or athletic performance.
Potential Benefits of Keto
The keto diet may provide health benefits like:
- Better blood sugar control for diabetics.
- Reduced seizures for children with epilepsy.
- Lower blood pressure.
- Increased HDL cholesterol.
- Better triglyceride levels.
However, keto also may have adverse effects. These can include constipation, nutrient deficiencies, kidney stones, fatigue, headaches, cramps, bad breath and other issues.
The long-term safety of ketosis is still unknown given the diet’s popularity is relatively recent.
Winner for Health Benefits
For conditions related to gluten sensitivity like celiac disease, gluten-free wins easily. It’s the only treatment.
For other conditions like diabetes, keto seems to have more research supporting its use than gluten-free. However, neither diet has conclusively proven long-term health benefits over regular healthy eating.
Ease of Use
Adhering consistently to a diet is key for any benefits. So which diet is easier to follow?
Ease of Gluten-Free
Going gluten-free cuts out many common foods, making dining out, travel and social situations potentially challenging. It also requires careful scrutiny of food labels.
However, gluten-free foods are increasingly available. Most restaurants offer gluten-free options, and many food products are clearly labeled “gluten-free.” With proper planning, those disciplines can make gluten-free diets relatively straightforward.
Certain types of food require special vigilance on gluten-free diets:
- Breads, baked goods and pasta
- Beers and grains like barley, rye and wheat
- Many processed foods with ambiguous ingredients
With practice reading labels and planning meals, a gluten-free diet can feel manageable for most people.
Ease of Keto
Keto diets eliminate several common food groups like grains, fruits, beans and starchy vegetables. This can make meals feel restrictive, especially when dining out.
Sticking to under 50 grams of net carbs daily also requires close tracking of carb intake. This level of carb restriction can be challenging to maintain long-term.
Foods to avoid or limit on keto diets include:
- Grains like bread, pasta, rice and oats
- Starchy vegetables like potatoes and corn
- All types of fruit
- Beans and legumes
- Many condiments and sauces
- Sugary foods and desserts
- Low-fat products
- Beer, wine and sweet cocktails
Adapting to this restrictive way of eating tends to be difficult. However, apps and online resources can help with meal planning and macronutrient tracking.
Winner for Ease of Use
Gluten-free takes the trophy for being more user-friendly. It eliminates fewer food groups and has fewer restrictions on carbohydrate intake. Reading labels and avoiding obvious gluten sources is a relatively simple adaptation.
Keto’s ultra low-carb nature tends to make consistent compliance more difficult. It requires strict tracking of carb and macronutrient intake.
Nutrition
When comparing diets, looking at their overall nutritional value is important. Do these diets provide adequate nutrition long-term?
Nutrition on Gluten-Free Diets
With planning, gluten-free diets can meet all nutritional needs. Many naturally gluten-free foods like fruits, vegetables, lean proteins, dairy and gluten-free whole grains provide excellent nutrition.
Potential nutrient shortfalls to watch out for include:
- Fiber: From lack of fortified/enriched gluten-free breads and grains.
- B vitamins: Especially folate from enriched grain avoidance.
- Iron: From less intake of fortified/enriched grains.
Eating a rainbow of produce, nuts, seeds, beans, eggs and quality meat helps offset these deficiencies. Choosing gluten-free whole grains adds important fiber and nutrients.
Nutrition on Keto Diets
If thoughtfully planned, keto diets can be nutritionally adequate. They emphasize healthy fats, quality proteins and non-starchy vegetables.
However, restricting major food groups long-term may increase the risk of certain nutrient deficiencies. Nutrients of concern include:
- Fiber: From lack of fruits, grains and legumes.
- Magnesium: Found abundantly in beans, fruits and whole grains.
- Potassium: In fruits, starchy veggies and dairy.
- Vitamin C: From minimal fruit intake.
Low carb vegetables, nuts, seeds, eggs and meat can help provide shortfall nutrients. But vigilance is required to meet fiber needs and nutrients like vitamin C.
Winner for Nutrition
Both diets can be nutritionally sound with thoughtful planning. However, gluten-free diets tend to be more well-rounded and less likely to restrict entire food groups. So gluten-free may be simpler to meet all nutritional needs long-term.
Sustainability
The real test of a diet is whether it can be maintained lifelong. Which diet seems more sustainable?
Sustainability of Gluten-Free
Gluten avoidance is required for life for those with celiac disease or gluten sensitivity. Making this diet sustainable focuses on:
- Finding tasty, naturally gluten-free dishes.
- Stocking the kitchen with gluten-free staples.
- Learning to read food labels to spot hidden gluten.
- Communicating diet needs when dining out.
While gluten-free living has its challenges, it’s a necessity for certain people. With the rise in gluten-free products and awareness, it has become more achievable for the long-term.
Sustainability of Keto
Keto is extremely restrictive long-term:
- It eliminates many foods people enjoy.
- Social, travel and dining out situations become difficult.
- Most find counting carbohydrates and macros burdensome.
- Strong cravings for off-limit foods are common.
For these reasons, keto can be difficult to stick to over the long run. Unless done under medical supervision, most revert to a less restrictive low-carb diet for sustainability.
Winner for Sustainability
Gluten-free comes out on top for being more realistically sustainable. It’s a required lifestyle for those with celiac disease or gluten intolerance.
Keto is extremely restrictive with entire food groups eliminated. This level of restriction is hard to justify or maintain for a lifetime without a compelling medical reason.
The Verdict
So is gluten-free or keto better overall? The answer depends on your specific needs and preferences.
For conditions like celiac disease and gluten sensitivity, gluten-free is medically necessary and the only treatment option.
Keto may have modest advantages for short-term weight loss and diabetics. But its long-term safety and nutritional adequacy still require more research.
For the average healthy person just looking to optimize their diet, neither approach seems medically warranted or superior. Lean proteins, produce, whole grains, healthy fats and moderation of processed foods remain the foundation of healthy eating for all.
Focus less on eliminating foods and more on emphasizing the most nutritious options – that’s advice anyone can benefit from, whether they eat gluten-free, keto or something in between.
Conclusion
Gluten-free and keto diets have pros and cons that make them suited to different needs:
| Criteria | Gluten-Free | Keto |
|---|---|---|
| Weight Loss | Can support weight loss, but not required | Promotes rapid short-term weight loss |
| Health Benefits | Benefits conditions related to gluten sensitivity | May improve markers for certain conditions like diabetes |
| Ease of Use | Relatively simple with label reading and planning | Challenging due to extreme carb restriction |
| Nutrition | Easy to meet needs with planning | Risk of deficiencies without supplementation |
| Sustainability | Challenging but achievable long-term | Extremely difficult for most people long-term |
The bottom line is that neither diet is necessarily “better” overall. The best diet is the one that matches your individual health needs, preferences and goals.
If you have a condition that requires a gluten-free or keto diet, work with a knowledgeable health professional to implement it safely and effectively. They can help tailor the diet to your situation for the best chance of long-term success.
For the average healthy person simply looking to optimize their diet, there are no required eliminations. Focus on emphasizing wholesome, nutrient-dense foods instead of avoiding particular ingredients. A balanced diet tailored to your individual needs is the smartest route to lifelong health.