Gluten-free and low-carb diets have both exploded in popularity, but it’s important to understand what they are. A gluten-free diet eliminates gluten, a protein found in wheat, rye, and barley. Low-carb diets, on the other hand, restrict carbohydrate intake, primarily from sugars and starches.
Many people mistakenly assume that gluten-free automatically means low-carb. While there can be some overlap, these diets are fundamentally different.
This article will explore the nuances of gluten-free and low-carb eating, clarifying their distinct characteristics and helping you determine whether either approach aligns with your individual health goals.
Defining gluten-free: What does it really mean?
Going gluten-free means cutting out all foods that contain gluten. Gluten is a protein found in grains like wheat, rye, and barley. A gluten-free diet is essential for anyone diagnosed with celiac disease, gluten sensitivity, or a wheat allergy.
When you’re on a gluten-free diet, you have to be vigilant about reading food labels. Even some processed foods can contain gluten as a binding agent or additive.
Gluten-free food options
Many foods are naturally gluten-free, including fruits, vegetables, proteins, dairy, nuts, and seeds. These foods should form the foundation of your gluten-free eating plan.
You can also eat gluten-free grains like rice, quinoa, and corn, but you should still be mindful of portion control.
What are low-carb diets all about?
The idea behind a low-carb diet is to reduce the amount of carbohydrate you eat, so your body burns fat for energy instead. Here’s what that looks like in practice:
- Carb restrictions. You cut back on carbs from sugars, starches, and some fruits and vegetables. This helps keep your blood sugar steady and may help you lose weight.
- Protein and healthy fats. You focus on protein and healthy fats as your main energy sources, which can help you feel fuller and reduce cravings.
There are many different types of low-carb diets:
- The ketogenic (or “keto”) diet. This is a very low-carb, high-fat diet that forces your body into ketosis, a metabolic state where it burns fat for fuel.
- The paleo and Atkins diets. These are other examples of low-carb eating plans, but they allow slightly different amounts of carbs.
Gluten-free vs. low-carb: Key differences and overlaps
Although people sometimes conflate gluten-free and low-carb eating plans, they’re really very different.
The focus of each diet
A gluten-free diet is designed to eliminate gluten, a protein found in wheat, rye, and barley, to manage conditions like celiac disease or gluten sensitivity.
A low-carb diet, on the other hand, is designed to reduce your overall intake of carbohydrates for weight loss, blood sugar control, or general metabolic health.
Dietary restrictions and food choices
A gluten-free diet targets grains and products made from wheat, rye, and barley. It still allows for other carbohydrates such as rice, potatoes, and corn.
A low-carb diet restricts a wider range of foods, including grains, starchy vegetables, and sugary fruits. It may even include foods that contain gluten if they fit within your daily carb limits.
Potential overlaps
The two diets can overlap to some degree when they emphasize whole, unprocessed foods. Non-starchy vegetables, meat, poultry, fish, eggs, nuts, and seeds are naturally both gluten-free and low in carbs, so they’ll fit well in either type of diet.
Weight Loss: Gluten-Free vs. Low-Carb
If you’re trying to lose weight, you may be wondering whether a gluten-free or low-carb eating plan is a better choice for you. Here’s what the research says.
Gluten-free diets and weight loss
Research on gluten-free diets is mixed. Some studies show that people with celiac disease who adopt a gluten-free diet improve their BMI scores. Other studies show that overweight people who go gluten-free may actually gain weight.
That may be because many people replace gluten-containing foods with processed gluten-free alternatives, which are often higher in sugar and fat. These foods can contribute to weight gain if you aren’t careful.
Low-carb diets and weight loss
Low-carb diets are often effective for weight loss, at least in the short term. That’s because when you cut back on carbs, you tend to eat fewer calories overall, and you may feel more satisfied after you eat.
For long-term weight management, it’s important to make dietary changes you can sustain over time. The best approach is to personalize your eating plan to suit your own needs and preferences.
Keep in mind that two key factors in weight loss are caloric restriction and the duration of your diet. If you want to lose weight, you’ll need to eat fewer calories than you burn, and you’ll need to stick with your eating plan for the long haul.
Navigating Food Labels and Making Informed Choices
If you’re watching your carbs and avoiding gluten, it’s absolutely essential to read food labels carefully. Look closely at both the gluten content and the carbohydrate count.
Be careful about products labeled “gluten-friendly.” This term doesn’t have a standard definition, so it might mislead those with celiac disease or gluten intolerance. “Gluten-free” is the term to look for.
Finally, be aware of hidden sugars and starches. Many processed gluten-free foods contain added sugars or starches to improve their texture or taste. Check the ingredients list for things like cornstarch, tapioca starch, or added sugars.
Can you be keto and gluten-free?
Yes, it’s totally possible to follow both a keto and a gluten-free diet at the same time. It just takes some planning.
The best gluten-free and keto-friendly foods include meat, poultry, fish, eggs, and non-starchy vegetables. You can also eat nuts, seeds, and healthy fats.
If you’re craving baked goods, try using almond flour or coconut flour in your recipes. These are both gluten-free flours that fit into a keto lifestyle.
In Summary
While there can be some overlap between gluten-free and low-carb diets, it’s crucial to remember they aren’t the same thing. Gluten-free doesn’t automatically mean low-carb, and a low-carb diet isn’t necessarily gluten-free.
Ultimately, the best dietary approach depends on your individual needs and goals. What works for one person might not work for another.
Before making any significant changes to your diet, it’s always a good idea to talk with a registered dietitian or another qualified healthcare provider. They can help you create a personalized plan that’s safe, effective, and tailored to your specific health requirements.