The keto diet has become one of the most popular diets for weight loss and health in recent years. This very low-carb, high-fat diet puts the body into a metabolic state called ketosis, which promotes fat burning. Many people adopt a gluten-free diet along with keto to avoid gluten, a protein found in wheat, barley and rye. This article reviews whether gluten-free foods are keto-friendly.
What is the keto diet?
The keto diet is a very low-carb, high-fat diet. It typically limits carbs to less than 50 grams per day. The reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes very efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels as well. This provides significant health benefits for people with type 2 diabetes or prediabetes. The keto diet also leads to quick weight loss, at least in the short-term. This is because it takes very few carbs to fuel ketosis, so your body starts burning stored fat instead. However, the exact ratio of fat, carbs and protein may vary among different versions of the keto diet. The standard keto diet typically comprises:
- 60-75% fat
- 15-30% protein
- 5-10% carbs
However, only the net carbs count toward your daily limit (total carbs minus fiber).
What foods can you eat on keto?
Here are some keto-friendly foods:
- Meat: Beef, chicken, pork, lamb, etc.
- Fish and seafood: Salmon, trout, shrimp, etc.
- Eggs
- Dairy: Cheese, butter, heavy cream, plain Greek yogurt
- Nuts and seeds: Almonds, walnuts, flaxseeds, etc.
- Healthy oils: Extra virgin olive oil, coconut oil, avocado oil
- Low-carb vegetables: Leafy greens, broccoli, cauliflower, zucchini
- Berries: Raspberries, blackberries, strawberries
- Avocados
- Condiments: Salt, pepper, herbs and spices
Foods to avoid on keto include:
- Grains: Bread, pasta, rice, oats, etc.
- Legumes: Beans, lentils, chickpeas, peas
- Starchy vegetables: Potatoes, sweet potatoes, corn, etc.
- Fruit: Apples, bananas, grapes, etc.
- Sugar: Honey, maple syrup, agave nectar
- Beverages: Soda, fruit juice, sweetened drinks
- Desserts: Cookies, cakes, candy, ice cream
- Processed foods
When you cut way back on carbs, it’s important to eat plenty of protein and healthy fats. This keeps you feeling full and provides the calories you need.
What is gluten?
Gluten is a group of proteins found in grains like wheat, barley, and rye. It’s what gives dough its stretchy, elastic texture. For most people, gluten is well tolerated. However, for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an immune response that damages the intestine. Symptoms include diarrhea, belly pain, bloating, fatigue and even depression for some. While celiac disease affects less than 1% of Americans, non-celiac gluten sensitivity may affect up to 13% of the population. People who avoid gluten for medical reasons are advised to follow a strict gluten-free diet, eliminating all sources of gluten. This includes obvious sources like bread, pasta and wheat-based cereals, as well as less obvious sources like sauces, condiments and marinades.
Are gluten-free foods keto-friendly?
Many gluten-free foods can easily fit into a keto diet. This includes:
- Meat, fish, poultry, eggs and dairy
- Most fruits and vegetables
- Nuts, seeds and healthy oils
- Herbs and spices
Processed gluten-free foods, on the other hand, may contain significant amounts of carbs and should be limited on keto. Watch out for gluten-free bread, pasta, baked goods and cereals that are made with white rice flour, tapioca starch or other high-carb ingredients. The same goes for gluten-free snack bars and packaged foods, which often pack in added sugars. Always check the nutrition labels on packaged foods to see if they fit your macros. Generally speaking, it’s best to choose whole, minimally processed gluten-free foods as much as possible for keto.
Examples of keto-friendly gluten-free foods
Here are some examples of gluten-free foods to enjoy on keto:
Protein foods
- Meat: Beef, pork, lamb, bison
- Poultry: Chicken, turkey
- Fish and seafood: Salmon, shrimp, tuna, sardines
- Eggs
Low-carb vegetables
- Leafy greens: Spinach, kale, lettuce
- Broccoli, cauliflower, cabbage
- Asparagus, green beans, artichokes
- Cucumbers, peppers, onions
- Mushrooms, Brussels sprouts, celery
- Summer squash (zucchini, yellow squash, etc.)
- Tomatoes
Low-sugar fruits
- Avocados
- Berries (raspberries, blackberries, strawberries)
High-fat dairy
- Cheese
- Plain Greek yogurt
- Heavy cream
- Butter
Nuts and seeds
- Almonds
- Walnuts
- Pecans
- Macadamia nuts
- Pumpkin seeds
- Sunflower seeds
- Sesame seeds
- Flax seeds
- Chia seeds
Healthy oils
- Olive oil
- Avocado oil
- Coconut oil
Condiments
- Salt
- Pepper
- Herbs and spices
- Mustard
- Hot sauce
- Apple cider vinegar
- Olives
- Pesto
Beverages
- Water
- Coffee
- Tea
Foods to limit on keto
Some gluten-free products are very high in carbs and should be limited on keto. These include:
- Gluten-free baked goods: Bread, rolls, muffins, cake
- Gluten-free pasta
- Gluten-free cereals
- Gluten-free pizza crust
- Gluten-free crackers, pretzels and chips
- Gluten-free snack and energy bars
Check labels carefully to determine carb content. Even if a product is gluten-free, it can still be very high in carbohydrates.
Make your own keto gluten-free foods
One of the best ways to enjoy gluten-free baked goods on keto is to make them yourself. There are lots of recipes that use nut and seed flours, coconut flour, psyllium husk and other keto-friendly ingredients. Here are some recipe ideas:
- Bread: Almond flour bread, coconut flour bread, flaxseed bread
- Bagels: Almond flour bagels, psyllium husk bagels
- Pizza crust: Cauliflower crust, nut flour crust
- Muffins: Almond flour muffins, coconut flour muffins
- Crackers: Flax crackers, pecan crackers
- Cookies: Paleo chocolate chip cookies, coconut cookies
- Brownies: Avocado fudge brownies, black bean brownies
Making your own keto gluten-free foods ensures you control the ingredients. You can adjust recipes to fit your macros and avoid unhealthy added sugars.
Sample keto meal plan
Here is a one-day keto meal plan featuring gluten-free foods:
| Meal | Foods |
|---|---|
| Breakfast | Fried eggs with avocado, bacon and spinach |
| Lunch | Tuna salad on romaine lettuce leaves with olive oil and lemon juice dressing |
| Dinner | Grilled salmon with roasted Brussels sprouts and olive oil |
| Dessert | Mixed berries with whipped coconut cream |
Potential challenges
Here are some potential challenges when combining gluten-free with keto:
- Restricted food choices: Eliminating grains and legumes further limits food options.
- Difficulty dining out: Fewer gluten-free and keto options at restaurants.
- Possible nutritional deficiencies: May need supplements if eliminating many food groups.
- Higher grocery costs: Gluten-free and keto specialty products can be expensive.
- Social limitations: May not be able to eat the same foods at social gatherings.
Careful meal planning and preparation can help overcome these challenges. Being well prepared with keto snacks helps when dining out. Taking supplements may also be beneficial.
Should you go gluten-free on keto?
Here are a few things to consider:
- If you have celiac disease or gluten sensitivity, go 100% gluten-free.
- Try a gluten-free keto diet if you want to cut out all grains.
- Don’t cut out gluten just for weight loss, as it provides no benefit for most.
- Many naturally gluten-free foods fit keto.
- Limit processed gluten-free foods high in carbs.
- Make your own keto gluten-free baked goods.
In general, a gluten-free diet is not necessary for keto. Many healthy, low-carb foods are naturally gluten-free anyway. Avoiding gluten will further restrict food choices. However, those with celiac disease or gluten sensitivity have no choice but to eliminate it.
Conclusion
Many healthy, low-carb foods fit both gluten-free and keto diets. Meat, fish, eggs, dairy, nuts, seeds, oils, low-carb vegetables and berries are naturally gluten-free and encouraged on keto. Processed gluten-free products often don’t fit keto due to high carb counts. Making your own baked goods allows you to control carbs. Going gluten-free along with keto further limits food choices. However, those with celiac disease or gluten intolerance have no option. For most people though, cutting out gluten provides no additional benefit for keto or weight loss. Focusing on fresh, whole foods, both gluten-free and keto diets promote healthy eating.