Gluten-free and low-carb diets have both become very popular in recent years. With the rise in popularity of these diets, there is often confusion about whether they are the same thing or have significant overlap. While there are some similarities between gluten-free and low-carb diets, there are also important differences that set them apart.
What is a gluten-free diet?
A gluten-free diet involves eliminating foods that contain gluten. Gluten is a protein found in grains like wheat, barley and rye. For people with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an immune response that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea, constipation, headache, fatigue and more. The only treatment for celiac disease or gluten sensitivity is following a strict lifelong gluten-free diet.
On a gluten-free diet, all foods and drinks containing wheat, barley, rye and related grains are eliminated. This includes breads, pastas, baked goods, cereals, beer and other products made from these gluten-containing grains. Naturally gluten-free foods like fruits, vegetables, meat, fish, poultry, eggs, nuts, seeds, beans and dairy are allowed. There are also gluten-free substitute products made from grains like rice, corn, quinoa and amaranth. When shopping and eating out, close attention must be paid to product labels and ingredients to avoid accidental gluten exposure.
What is a low-carb diet?
A low-carb diet restricts carbohydrates and emphasizes protein and fat. The goal is to induce the metabolic state of ketosis, where the body switches from using glucose as its main fuel source to using fat and ketones. This transition can promote fat loss, reduce hunger and stabilize blood sugar levels. There are several types of low-carb diets differing in their carbohydrate restrictions:
– Ketogenic diet: Restricts carbs to 20-50 grams per day.
– Moderate low-carb diet: Limits carbs to 100-150 grams daily.
– Liberal low-carb diet: Reduces but does not strictly limit carb intake.
On a low-carb diet, sources of carbohydrates like grains, starchy vegetables, fruit, beans and dairy are limited. Protein sources like meat, fish, eggs and non-starchy vegetables make up a greater proportion of calories. There is no universal agreement on the precise carb level that defines a low-carb diet. However, consuming 100-200 grams or fewer of carbs per day is generally considered low-carb.
Key Differences Between Gluten-Free and Low-Carb
While gluten-free and low-carb diets share some similarities, there are several key differences:
Food restrictions
– Gluten-free diets eliminate gluten, not necessarily carbs. Foods like rice, corn, potatoes and fruit are allowed.
– Low-carb diets restrict high-carb foods. Most versions allow gluten-containing foods like wheat.
Purpose
– The purpose of a gluten-free diet is to manage gluten-related disorders like celiac disease. It is a medical necessity.
– Low-carb diets aim to achieve benefits like weight loss, blood sugar control or reaching ketosis. They are lifestyle choices.
Flexibility
– A gluten-free diet requires complete avoidance of gluten. Cheating is not an option.
– Low-carb diets can be more flexible, with higher carb “cheat meals” worked into some versions. Strict ketogenic diets have less flexibility.
Nutrient deficiencies
– Gluten-free diets may increase risk of deficiencies in B vitamins, iron, folate, fiber and calcium without careful meal planning.
– Low-carb diets may lead to deficiencies in fiber, magnesium and vitamin C if vegetable intake is not adequate.
Overlap Between Gluten-Free and Low-Carb Diets
While gluten-free and low-carb diets are distinct, there can be some overlap:
Grains eliminated
Gluten-free diets eliminate wheat, barley and rye. Many low-carb diets also restrict intake of grains, even gluten-free ones. This means gluten-free and low-carb diets often both exclude foods like bread, pasta, cereals and baked goods made from grains.
Emphasis on whole foods
Those following gluten-free or low-carb diets tend to focus on unprocessed, whole foods like meat, fish, eggs, vegetables, fruits, nuts and seeds. These whole foods are naturally low in carbs and gluten.
Gluten-free substitute foods
Many manufactured gluten-free substitute products like breads, pastas and baked goods are also low in carbs or claim to be keto-friendly. So people combining gluten-free with low-carb diets may rely on some of the same substitute foods.
Weight loss
Weight loss is a common goal for people on both gluten-free and low-carb diets. Eliminating major food groups like grains often reduces calorie intake, making weight loss more likely.
Following Both a Gluten-Free and Low-Carb Diet
Some people decide to follow both a gluten-free diet and a low-carb diet at the same time. This may be to manage celiac disease or gluten sensitivity while also pursuing low-carb health goals like better blood sugar control.
Here are some tips for successfully combining both diets:
– Focus meals around naturally gluten-free and low-carb whole foods like meat, fish, eggs, vegetables, nuts and seeds.
– Choose gluten-free whole grains that are lower in carbs like buckwheat, quinoa, brown rice and certified gluten-free oats.
– Avoid gluten-free baked goods, cereals and other substitute products made with refined flours and added sugars.
– Stock up on gluten-free low-carb specialty products to help meet cravings. Examples: low-carb tortillas, gluten-free pasta made from lentils or chickpeas, keto-friendly protein bars.
– Supplement with gluten-free fiber sources like chia seeds, flaxseeds, avocado and low-carb vegetables.
– Plan meals ahead of time and prep gluten-free low-carb snacks to prevent cheat situations.
– Check labels carefully and call restaurants ahead to inquire about preparation methods and ingredients.
Foods to Eat on a Gluten-Free Low-Carb Diet
Following are healthy gluten-free and low-carb foods that can be enjoyed as part of a combined diet:
Protein Foods
– Meat: Beef, pork, lamb, bison
– Poultry: Chicken, turkey
– Fish and seafood: Salmon, tuna, trout, shrimp
– Eggs
– Bone broth
Non-Starchy Vegetables
– Greens: Spinach, kale, lettuce
– Broccoli, cauliflower, Brussels sprouts
– Asparagus, tomatoes, peppers
– Onions, garlic, mushrooms
– Cucumber, zucchini, eggplant
Nuts and seeds
– Almonds, walnuts, pecans
– Pumpkin seeds, sunflower seeds
– Nut butters like almond or peanut butter
Healthy fats
– Avocado
– Extra virgin olive oil
– Coconut oil
Dairy (preferably full-fat)
– Greek yogurt
– Hard cheeses
– Cream cheese
– Butter
Condiments
– Mustard
– Vinegar
– Tamari (gluten-free soy sauce)
– Fresh herbs and spices
Beverages
– Water
– Unsweetened tea and coffee
– Sparkling water
– Nut milk
Limited fruits
– Berries
– Tomatoes
– Avocados
– Lemons/limes
Foods to Avoid on a Gluten-Free Low-Carb Diet
It’s important to eliminate the following foods when adhering to both gluten-free and low-carb diet guidelines:
Grains containing gluten
– Wheat
– Barley
– Rye
– Beer
Grains higher in carbs
– Rice
– Corn
– Oats (unless certified gluten-free)
– All breads, cereals, baked goods and pasta made with above grains
Starchy vegetables
– Potatoes
– Sweet potatoes
– Winter squash
– Beans/legumes
Sweets and sugary foods
– Cakes, cookies, muffins, donuts
– Candy, chocolate, ice cream
– Sugary sauces and salad dressings
– Sweetened drinks like juice or soda
Processed low-carb snacks
– Chips, crackers, pretzels
– Protein bars with added sugars
– Low-carb baked goods with refined flours
Fruits high in natural sugars
– Bananas
– Grapes
– Mangos
– Apples
– Cherries
Condiments with added sugars
– Barbecue sauce
– Sweet chili sauce
– Honey mustard
– Maple syrup
Sample One Day Meal Plan
Here is a sample one day meal plan showcasing foods that fit into a gluten-free, low-carb diet:
| Meal | Foods |
|---|---|
| Breakfast | Eggs fried in olive oil with sauteed spinach and mushrooms. Greek yogurt mixed with berries and almonds. |
| Lunch | Tuna salad made with olive oil mayo on a bed of mixed greens. Cucumber slices on the side. |
| Dinner | Grilled chicken breast with steamed broccoli and side salad with olive oil dressing. Walnuts sprinkled on top. |
| Snacks | Sliced turkey rolled up with cream cheese and mustard. Celery with almond butter. Hard boiled eggs. |
| Beverages | Water, unsweetened iced tea, black coffee. |
Benefits of a Gluten-Free Low-Carb Diet
Potential benefits of following a combined gluten-free and low-carb diet include:
– Allows management of celiac disease or gluten intolerance along with benefits of carb restriction
– Promotes weight loss due to low calorie, high protein foods
– Stabilizes blood sugar levels by limiting carbs that spike blood sugar
– Can reduce risk factors for some chronic diseases like heart disease and type 2 diabetes
– Leads to increased energy and reduced brain fog in some people who struggle with gluten
– Encourages eating more nutritious whole foods and less processed junk
– May alleviate digestive issues related to gluten and carbs like gas and bloating
– Forces avoidance of unhealthy gluten-containing carb-heavy snacks and treats
For those who need to be gluten-free for medical reasons, combining this diet with a low-carb approach can help achieve improved health and wellness. But this eating pattern also eliminates many staple foods, so working with a dietitian knowledgeable in both diets can help ensure nutritional needs are met.
Challenges of Following a Gluten-Free Low-Carb Diet
Some potential drawbacks and difficulties to keep in mind when adopting a gluten-free low-carb diet include:
– Very restrictive, eliminating many carbohydrate foods
– Can be low in fiber without careful meal planning
– Risk of nutritional deficiencies without supplementation
– Social limitations for meals out with friends and dietary restrictions
– Requires extensive meal planning, shopping and food preparation
– Challenging when dining out at restaurants with limited menu choices
– Eating differently than family and friends can be isolating
– Expense of specialty gluten-free and low-carb products
– Temptation and risk of cheating when cravings for off-limits foods strike
– Difficult to maintain long term due to restrictiveness for most people
– Not necessary unless following for specific health condition like celiac disease
Overcoming these obstacles takes a very high level of commitment along with support from family and friends. Consulting with a dietitian or doctor can also help create a sustainable gluten-free low-carb eating pattern tailored to specific health needs.
Should You Try a Gluten-Free Low-Carb Diet?
Combining a gluten-free diet with carb restriction is not necessary or recommended for the general population. However, it can benefit certain people:
– Those with celiac disease or non-celiac gluten sensitivity who also want to limit carbs for health reasons like diabetes or weight management.
– People who follow a low-carb or keto diet and also happen to have gluten intolerance or sensitivity.
– Some individuals report improved energy, reduced inflammation and relief from digestive issues when removing both gluten and a large proportion of carbs from their diet.
Unless you have celiac disease or a gluten disorder, cutting out all gluten-containing whole grains is not essential for health. Focus instead on getting plenty of fiber, nutrients and healthy carbs from non-gluten sources.
Also keep in mind that low-carb diets are just one approach to weight loss and blood sugar control. More balanced low-glycemic diets emphasizing whole foods may be easier to adhere to over the long term.
That said, a gluten-free low-carb diet can be an appropriate option for certain people with specific health needs and metabolic goals. It simply requires very careful planning to avoid nutrition shortfalls and potential health consequences over time.
Frequently Asked Questions
Can you be gluten-free and keto?
Yes, it’s possible to follow a gluten-free ketogenic diet. You would avoid all gluten-containing grains and also limit net carbs to 20-50 grams per day from non-gluten sources. Meals would be built around meat, fish, eggs, non-starchy vegetables, low-carb dairy, nuts and small amounts of certain fruits and gluten-free whole grains.
Is brown rice gluten-free and low carb?
Brown rice is naturally gluten-free. However, it is not considered low-carb, with about 45 grams of net carbs in one cooked cup. To include brown rice on a gluten-free low-carb diet, portions would need to be measured and tightly controlled, likely limiting rice to 1/4 – 1/2 cup per serving a couple times a week.
Can you eat beans on a gluten-free low-carb diet?
Most beans are relatively high in carbs and would be restricted on a low-carb diet. Some exceptions are soybeans and green beans which have lower net carb counts of about 16 grams per cup cooked. For low-carb diets under 50 grams daily, 1/2 cup portions could potentially be incorporated if desired. But beans would need to be minimized.
What bread substitutes work for gluten-free low-carb diets?
Good bread substitutes include:
– Lettuce leaves or crepes made from coconut flour for sandwiches
– Cloud bread made with just eggs and cream cheese
– Flaxseed meal or almond meal flatbreads
– Nut flour-based bread
– 100% sprouted grain bread in small portions
Can you eat fruit on a gluten-free low-carb diet?
Small portions of certain low-sugar fruits can fit into a gluten-free low-carb eating pattern. The best fruits to include are berries, tomatoes, avocados, olives and small citrus fruits. It’s best to limit sweeter fruits like apples, grapes, bananas and tropical fruits when reducing carbs.
The Bottom Line
Gluten-free and low-carb diets share some similarities but are distinct eating patterns with different purposes. Gluten-free diets eliminate gluten completely. Low-carb diets restrict carbohydrate-containing foods – even gluten-free whole grains.
It is possible to successfully combine gluten-free and low-carb diets by focusing on whole foods naturally low in carbs and gluten. However, this requires extensive meal planning to ensure nutritional needs are met. Consulting with a dietitian can help create a personalized gluten-free low-carb eating plan for improved health.
