Gluten is a protein found in wheat, barley, and rye. For people with celiac disease or gluten sensitivity, consuming gluten can cause digestive issues and other health problems. Many carbohydrate-containing foods are naturally gluten-free, while gluten-free alternatives exist for foods that typically contain gluten. Knowing which carbohydrates are safe to eat on a gluten-free diet is important for managing gluten-related conditions.
Naturally Gluten-Free Grains
There are several whole grain carbohydrates that do not naturally contain gluten:
- Rice – Brown, white, wild, basmati, and enriched rice are all naturally gluten-free.
- Corn – Whole corn and cornmeal contain no gluten.
- Quinoa – This ancient grain has no gluten.
- Millet – A gluten-free seed often used as bird feed that can be cooked as a grain.
- Sorghum – A gluten-free cereal grain.
- Oats – Oats are naturally gluten-free but are often contaminated with gluten during processing. Look for “gluten-free” labeled oats.
- Teff – An ancient North African cereal grass that contains no gluten.
- Buckwheat – Despite its name, buckwheat is gluten-free and not related to wheat.
- Amaranth – Another naturally gluten-free ancient grain.
Starchy vegetables like potatoes, sweet potatoes, yams, plantains, cassava, yuca, and taro also have no gluten.
Gluten-Free Flours and Starches
In place of traditional gluten-containing flours, there are several gluten-free flour options:
- Rice flour
- Almond flour
- Coconut flour
- Quinoa flour
- Buckwheat flour
- Oat flour (certified gluten-free)
- Bean flours, such as chickpea or lentil flour
- Nut flours, like cashew flour
Starches like arrowroot, tapioca, and potato starch can also be used in gluten-free baking.
Naturally Gluten-Free Fruits and Vegetables
All fresh fruits and vegetables are naturally gluten-free:
- Fruits – apples, bananas, berries, citrus fruits, stone fruits, melons, etc.
- Vegetables – leafy greens, cruciferous veggies, root vegetables, peppers, squash, etc.
Gluten-Free Dairy Products
Plain dairy products do not contain gluten:
- Milk
- Yogurt
- Cheese
- Cottage cheese
- Cream cheese
Some flavored dairy products may have added sources of gluten like cookie pieces, cereals, or flavorings. Always check the label when buying flavored dairy products.
Gluten-Free Protein Foods
Many protein foods are naturally gluten-free:
- Eggs
- Meats – Beef, pork, chicken, etc.
- Fish and Seafood
- Beans, peas, and lentils
- Nuts and Seeds
Avoid pre-breaded meats, sauces, and marinades with gluten-containing ingredients.
Other Gluten-Free Foods
Some other foods that are naturally gluten-free include:
- Fats and Oils – Olive oil, coconut oil, vegetable oils
- Herbs, Spices, and Condiments – Salt, black pepper, mustard, soy sauce, etc. Check labels for additives.
- Beverages – Sodas, tea, coffee, juices. Avoid malt beverages and flavored coffees with gluten-containing ingredients.
- Sugar, Honey, Maple Syrup, Molasses
- Distilled Vinegars
Again, always check the labels since sauces, dressings, and flavorings may contain hidden sources of gluten.
Gluten-Free Substitutes for Common Foods
For foods that typically contain gluten, there are many gluten-free options:
| Common Food | Gluten-Free Substitutes |
|---|---|
| Bread | Gluten-free bread, corn tortillas, lettuce wraps, brown rice |
| Pasta | Gluten-free pasta, zucchini noodles, brown rice noodles |
| Crackers | Gluten-free crackers, rice cakes |
| Cookies | Gluten-free cookies, paleo almond cookies |
| Cereal | Gluten-free cereal, granola, muesli |
| Beer | Gluten-free beer, hard cider, wine |
Processed Food Precautions
When buying processed or pre-packaged foods, it is important to check the label for potential gluten sources:
- Wheat – Bread crumbs, flour, cereal extracts, etc.
- Barley – Malt extract, malt flavoring, malt vinegar
- Rye – Rye flour, cereal extracts
- Oats – Look for certified gluten-free oats
Avoid foods with vague ingredients like “starch”, “flavorings” or “spices”. Call the manufacturer if unsure about ingredients.
Cross-Contamination Prevention
Gluten-free foods can still get contaminated with gluten during processing and preparation:
- Look for a dedicated gluten-free facility or kitchen when buying processed foods.
- Carefully read labels for potential allergen warnings like “may contain wheat”.
- Use separate cookware, utensils and prep surfaces for gluten-free cooking.
- Wash hands thoroughly before preparing gluten-free foods.
Being vigilant about cross-contamination allows those with celiac disease or gluten intolerance to safely enjoy a gluten-free diet.
Conclusion
Many nourishing carbohydrates can be enjoyed on a gluten-free diet. Naturally gluten-free grains and flours, fruits, vegetables, dairy, proteins and fats offer carbohydrate options for gluten-free meals and baking. Checking labels, choosing dedicated gluten-free facilities, and preventing cross-contamination allows for safe gluten-free eating. With some adjustments, gluten can be avoided while still enjoying delicious carbohydrate foods.