People with celiac disease must abstain from gluten. When someone who has celiac disease consumes gluten, it causes their immune system to react by attacking healthy cells, resulting in a variety of health issues.
Although people without celiac disease may not be affected by gluten, they could still benefit from a gluten-free diet. As an example, a lot of people who suffer from long-term digestive problems report feeling better after cutting out gluten.
It may be advantageous to follow a Keto diet for digestive tract problems. But is Keto gluten-free? For the most part, yes. When you eliminate carbs, you eliminate most gluten-containing foods.
Asking the opposite question — can gluten-free food be keto? — elicits a different response: No. A lot of gluten-free items have too many carbohydrates to be considered ketogenic.
This piece of writing will provide information on the gluten-free diet and compare it to the Keto diet. Additionally, it will discuss how either of these diets could be beneficial for people with celiac and gluten sensitivities.
Gluten
Gluten is a type of protein derived from grains that gives food a firmer texture and a chewier consistency. When flour containing gliadin and glutenin is mixed with water, it creates a dough-like substance.
Many grains contain gluten. Wheat is the main source of gluten, but it can also be found in spelt, barley, rye, kamut, wheat berries, and triticale.
You can assume that items coming from these grains have gluten in them. We are discussing foods such as bread, noodles, bagels, pizza, cupcakes, and a wide assortment of other processed carbohydrates.
Making matters more complex, many food producers incorporate gluten in their packaged items for the purpose of enriching flavor, giving a pleasant texture, and binding the ingredients. This can make it challenging to stay gluten-free.
The Relationship Between Gluten and Carbs
It can be hard to keep track of all the different types of sugars, proteins, and carbohydrates out there. While there is a connection between gluten and carbohydrates, it is not necessarily what you would assume.
Gluten and carbs are usually present in high-carbohydrate items such as wheat and barley, which are not allowed in a ketogenic diet. People with celiac disease who are on a gluten free diet are unable to consume them.
It has been established that carbohydrates can influence blood sugar levels, however, there is no evidence that suggests gluten has any effect on blood sugar. The insulin levels surge as a result of the carbohydrates and sugars in food, not the gluten.
It is essential to be mindful that there are connections between type 1 diabetes and celiac disease.
Does Keto Mean it is Gluten Free
Not necessarily. However, most keto diet friendly products are gluten free. Let’s break it down in simple terms.
The success of a low carb diet is dependent on the individual’s method of implementation. For instance, some individuals abstain from consuming any type of bread. Even if consuming carbs won’t necessarily cause you to lose your ketosis, some people on a low carb diet still choose to avoid it.
The IIFYM approach is an abbreviation for “if it fits your macros”.
If we take a low carb diet plan, it will be difficult to avoid foods that contain gluten. Included in the list are very low carb tortillas made from wheat, however, the amount is not sufficient to take you out of ketosis.
The same applies to keto-friendly pancakes, cake mixes, and much more.
These items are suitable for ketogenic and low carbohydrate diets, however they are not free of gluten. Individuals who are sensitive to gluten could potentially experience a severe reaction, and for those with celiac disease, the effects could be even more serious.
A keto diet is a dietary approach that involves eating mostly fats, some protein, and limiting carbohydrates to 20-30 grams per day. This type of eating plan is low in carbohydrates. Some of the foods that should not be eaten when following a low carb diet include breads, bagels, rice, wheat, grains, crackers, and desserts, among others.
It is expected that all of these foods have gluten in them, unless it has been indicated that they are gluten free. For the intent of this clarification, let’s just assume these foods are always loaded with gluten.
Now, gluten is a protein that is naturally found in:
- cereals
- crackers
- pasta
- bread
- cakes
- pastries
- beer
And the list goes on and on. Sometimes, if you are purchasing pre-made food, it can contain gluten as well due to the possibility of cross-contamination during production.
We’re discussing items such as canned soup, crisps, fries, soy sauce, chips, meat-free alternatives, and numerous other items.
Does Keto Need to be Gluten Free
The ketogenic diet does not require eliminating gluten from one’s diet. Even if you are following a very restricted low carb diet, be aware that not all of the items you are eating are necessarily gluten free.
As an illustration, when on a ketogenic diet, you may consume gluten through commercially-made broths, cured meats, certain processed cheeses, mayo, sausages, salad dressings, and soy sauce.
One way to replace these foods with gluten free keto ones is to substitute coconut aminos for soy sauce, eat raw cheese, make your own broths from scratch, and stay away from processed meats.
If you are a fan of mayonnaise but have an intolerance to gluten, there’s no need to be concerned. There are plenty of brands that sell gluten-free mayonnaise. Search for the more natural or organic options and inspect the packaging.
Does Gluten Affect Blood Sugar
Gluten is a type of protein that is present in wheat, barley, and rye. This means that the majority of food items that are not allowed on a ketogenic diet include gluten-containing products, including pasta, bread, cookies, cereal, cakes, and crackers.
Many foods that you wouldn’t expect, such as canned soups, chocolates, salad dressings, and soy sauce, contain gluten. If you stay away from pre-prepared and processed items and instead make your own meals from scratch while following a clean keto diet, you should not be overly concerned.
Grains that are high in carbohydrates can increase blood sugar, not gluten itself, which can be found in these types of foods. Consequently, even if the food you consume does not have gluten, it could still have a significant effect on your blood sugar levels and contain a great deal of carbohydrates.
Losing Weight on a Gluten Free Diet
It is not possible to lose weight by following a gluten free diet. If you suffer from celiac disease or are gluten-intolerant, your body does not absorb nutrients as well as it should, largely due to the irritable bowel syndrome which is closely linked to gluten sensitivities.
Once you switch to a gluten-free diet, if you have issues with gluten, you could possibly put on a bit of weight initially since your body will start soaking up all the nutrients it requires. This may seem strange, but this is actually a good thing!
Nevertheless, over time, many individuals who adopted a gluten free lifestyle wound up making healthier food choices. Rather than eating a lot of sandwiches and bread, they switch to consuming whole foods, enabling their bodies to get all the essential vitamins and minerals they need for a healthy lifestyle.
Eating a gluten free diet may lead to some vitamin deficiencies. Researchers found that products used to replace gluten in foods commonly lack essential vitamins, minerals and nutrients which include:
- fiber
- vitamin D
- vitamin b12
- folate
- zinc
- magnesium
- calcium
The significance of adhering to a healthy gluten-free lifestyle is greater than just blindly following a gluten-free diet.
If you choose to follow a ketogenic and gluten-free diet, it should be easy to get all the nutrients your body needs. Particularly due to the fact that the ketogenic diet consists of nutritious poultry, fish, seafood, eggs, veggies and nuts.
Who Needs A Gluten-Free Diet
There are three main conditions a gluten-free diet makes sense for:
- Celiac disease
- Wheat allergy
- Non-celiac gluten sensitivity
Let’s briefly review them.
1. Celiac Disease
A small percentage of the world’s population, less than 1%, has an autoimmune disorder known as celiac disease.
When someone has celiac, their immune system is triggered when exposed to gluten. This brings about gut irritation, a breach of the gut lining (leaky gut), and resulting nutrient gaps.
The indications of celiac illness can be clear (including flatulence, distension, looseness of the bowels) to inconspicuous (weight reduction, pallor, frail bone thickness, low vitality). A lot of individuals who have celiac disease show a marked improvement when they switch to a gluten-free diet.
2. Wheat allergy
Like celiac, the symptoms of wheat allergy are variable. The most usual symptoms of this condition are swelling, skin rash, and digestive problems. In some cases, however, the reaction can be more extreme and cause anaphylaxis and difficulty breathing.
Individuals who have a sensitivity to wheat can frequently consume grains that contain gluten other than wheat, such as rye and barley.
3. Non-celiac gluten sensitivity
It is not necessary to have celiac disease in order to experience the repercussions of gluten. Many individuals seem to suffer from a disorder called non-celiac gluten sensitivity, which can bring about a variety of (mainly digestive) problems when gluten is ingested.
Research conducted in the medical field has tied gluten intolerance to irritable bowel syndrome (IBS). When IBS patients eliminate gluten, their symptoms often improve.
Non-celiac gluten sensitivity is, however, a controversial diagnosis. Some studies indicate that individuals who are believed to have a hypersensitivity to gluten may experience symptoms after ingesting a placebo rather than gluten itself. The mind is a powerful thing.
Benefits of Gluten-Free Diets
If you suffer from celiac disease, wheat allergy, or have a sensitivity to gluten, it is clear that a gluten-free diet can be highly beneficial. A decrease in signs and symptoms, and particularly for those with celiac disease, less inflammation, better gut health and more efficient nutrient intake.
People who do not have any health problems may still be able to reap the rewards of cutting out gluten from their diet. First of all, gluten-containing foods aren’t especially nutrient-dense. Swapping out grains for veggies, nuts, meat, fish, and fruits is a great way to get more vitamins and minerals into your eating plan.
You could be intolerant to gluten without recognizing it. The most effective approach to discovering the impact of gluten is to consume no gluten for a period of four weeks and observe the effects. If you are concerned that you may have celiac disease, it is best to seek the advice of a professional healthcare provider who can carry out the required tests.
Gluten-free Vs Keto diet
A gluten free diet means that one is abstaining from the protein contained in wheat, rye, and barley.
The main factor that creates the pleasant chewiness in bread, which many people find comforting, is what this is all about. Nevertheless, some individuals may experience digestive problems when consuming gluten, particularly if they have celiac disease or a form of gluten sensitivity.
Gluten free does not automatically mean keto. Foods that can be eaten on the gluten-free diet include fruits, legumes, seeds, beans, corn, oats, kasha, and many more – which are not permitted on the ketogenic diet.
Many food items that are already prepared are gluten free, such as bagels, breads, rolls, and tortillas. However, these items are not optimal for a ketogenic diet because they are too high in carbohydrates and can cause a person to not remain in ketosis.
As opposed to that, the ketogenic diet is a low-carb, high-fat eating regimen and its fundamental aim is to induce your body into a state of fat burning ketosis. It is unlikely that you will create ketones while consuming a gluten free diet, particularly if you do not track your carbohydrate intake.
It is not necessary to be gluten free to adhere to the keto diet, however some individuals discover that avoiding gluten helps them more easily remain within their daily carbohydrate allotment and caloric objectives.
If you choose to follow a gluten free ketogenic diet, make sure you closely monitor your macronutrients. Consume foods that are rich in beneficial fats, choose items that are low in carbohydrates and consume approximately 20 to 30 grams of carbs daily.
Additionally, watch all labels carefully. Even if something is advertised as being keto, it may not necessarily be free from gluten. It would be wise to look at the label and determine if it includes gluten.
Take a look at the number of carbohydrates per serving and if any added sugar has been included when evaluating gluten free items.
Trying a Gluten-Free Keto Diet
If you suffer from celiac disease, wheat allergy, or gluten sensitivity, you may find that a Keto diet that is free of gluten would be beneficial. Since you are already steering clear of gluten, it should not be difficult to cut out other carbohydrates.
No studies have been conducted on the keto diet for people with celiac disease, yet it would be beneficial to do so. Celiac disease is characterized by inflammation, while ketosis is an anti-inflammatory state.
It appears that following a Keto diet could potentially lessen the symptoms of IBS. It makes sense to combine gluten-free diets and the advantages that come along with them.
