If you’re on a low carb diet or thinking about starting one, you may wonder is gluten-free low carb as well. Gluten-free products have been popular for years, and they have gained a reputation for being healthy, but does gluten-free translate to low carb?
Let’s explore the difference between gluten-free and low carb, and we’ll dispel some myths about gluten and its impact on weight loss. Whether you’re keto, low carb, celiac, gluten intolerant, or just curious about the science behind gluten-free diets, keep reading to learn what you need to know.
Are gluten-free foods low carb?
Contrary to popular belief, gluten-free foods aren’t always low carb. In fact, many gluten-free products rely on starches like rice, potato, and tapioca flour to provide the texture and structure that gluten usually provides. These starches are high in carbohydrates, which means that many gluten-free foods can be higher in carbs than their wheat-based counterparts. Some gluten-free bread, for instance, has up to 30 grams of carbs per slice, which is more than your daily allowance on a low carb or keto diet.
Why go gluten-free?
While going gluten-free doesn’t automatically equate to going low carb, there are some valid reasons to eliminate gluten from your diet. For one, some people are celiac or intolerant to gluten, which means that consuming it can cause a range of unpleasant symptoms, from digestive issues to skin rashes. However, for many people, going gluten-free is simply a lifestyle choice because of the negative side effects of products containing gluten.
What is gluten?
Gluten is a protein found in wheat, barley, and rye. It provides elasticity and structure to the dough, which is why gluten is essential in many baked goods. However, because gluten is a highly processed protein, it can be difficult for some people to digest. Additionally, many modern wheat strains have been developed to contain more gluten, which means that some people today are more sensitive to gluten than they were in the past.
Can gluten-free help you lose weight?
While going gluten-free isn’t a guarantee of weight loss, some people do report losing weight when they eliminate gluten from their diet. This may be because gluten-containing foods tend to be high in carbs, which can cause blood sugar spikes and cravings. On the other hand, gluten-free diets tend to be more whole food-based, which means that they often include more fruits, vegetables, and lean proteins.
So, is gluten free low carb? No, not necessarily. While many people assume that gluten-free foods are healthier, that’s not always the case. In fact, some gluten-free products can be higher in carbs than their gluten containing counterparts. However, going gluten-free can still be a valid choice for people with celiac disease or gluten intolerance, and it may even help with weight loss for some people. Ultimately, the key is to be aware of the nutritional content of your food and to make choices that work for your body and goals.
