Although they both involve restricting certain high-carbohydrate foods, gluten-free and low-carb diets have some important differences.
A gluten-free diet involves avoiding gluten – a protein found in grains such as wheat, barley and rye – in all its forms. It’s essential that people with coeliac disease, wheat allergies and gluten intolerances or sensitivitiesfollow a gluten-free diet in order to avoid the serious health problems that consuming gluten can cause them.
But while a gluten-free diet involves avoiding products containing gluten, it does not prohibit any other forms of food. As long as they are free of gluten, followers are free to eat foods high in carbohydrates, such as fruits, vegetables, and non-gluten grains such as rice and quinoa.
A low-carb diet – such as keto, paleo and Atkin’s – on the other hand, is about limiting all types of carbohydrate. Followers of these kind of diets tend to favour protein-rich foods, healthy fats and non-starchy vegetables as energy sources and avoid high-carb foods such as bread, pasta, fruits and certain veggies. Many people turn to low-carb diets to control their weight, rather than to control a disease, allergy or intolerance like those on gluten-free diets.
FAQs
Is a gluten-free diet the same as a low-carb diet? Gluten-free and low-carb diets are different diets with different goals – a gluten-free diet is about avoiding gluten, while a low-carb diet is about restricting carbohydrates. Gluten itself is a protein, rather than a carbohydrate.
Is gluten-free the same as low-carb? ›
No. Of course, gluten-free foods can be low carb but not all gluten-free foods are low in carbohydrates. Gluten, a mix of proteins found in wheat grains, helps provide structure, texture, and flavor to bread, pizza dough, pasta, cereal, and other grain-based foods that may also contain high amounts of carbohydrates.
What is the difference between gluten-free and low gluten food? ›
Low Gluten Labelling - a food product labelled as Low Gluten must contain less than 0.02% gluten or 20 mg gluten per 100g food. Gluten Free Labelling - a food product can be labelled Gluten Free only if it does not contain any detectable gluten. In Australia the threshold is less than 3 parts per million.
Is gluten-free pasta lower in carbs? ›
Some gluten-free pastas are low-carb and can be eaten by people on keto or low carb diets. However, pastas made with gluten-free grains such as corn or rice simply replace wheat and are not low in carbohydrates.
Is low-carb bread low gluten? ›
Most commercially available low carb breads are even higher in gluten than normal bread, since gluten is a type of protein. However, there are recipes you can make yourself for a gluten-free and keto-friendly alternative.
Is gluten-free basically keto? ›
Given that the keto diet involves drastically cutting carb intake, you may be wondering, "Is keto gluten-free?" Surprisingly, the answer is no—keto is not always gluten-free. For example, soy sauce is considered to be a keto-friendly food, but it also contains gluten.
Why does gluten-free still have carbs? ›
Yes, gluten-free bread still contains carbohydrates. The carbs will be found in the substitute ingredients used to replace wheat flour, such as rice flour.
Does gluten-free mean 100% free of gluten? ›
As one of the criteria for using the claim “gluten-free,” the FDA set a limit of less than 20 ppm (parts per million) for the unavoidable presence of gluten in foods that carry this label. That is the lowest level that can be consistently detected in foods using valid scientific analytical tools.
Does cutting out gluten reduce inflammation? ›
Going gluten free isn't for everyone.
No research suggests everyone should start eating a gluten free diet. But for people experiencing painful joint inflammation, eliminating gluten and other “pro-inflammatory” foods may be one treatment approach to consider.
What is gluten belly? ›
What is a gluten belly? Gluten belly, also known as wheat belly, is a common phrase that refers to stomach swelling after eating gluten as a result of bloating. Along with bloating, one may also develop symptoms such as stomach pain, flatulence, or irregular bowel movements.
Yes, pure, uncontaminated oats are gluten-free. The U. S. Food and Drug Administration considers oats a gluten-free grain under its gluten-free labeling regulations and only requires that packaged products with oats as an ingredient contain less than 20 parts per million of gluten overall.
Is rice gluten-free? ›
Yes, all rice (in its natural form) is gluten-free. Rice is one of the most popular gluten-free grains for people with celiac disease. Many gluten-free packaged goods are made with rice flour instead of wheat flour. Although rice is naturally gluten-free, there are some instances where it may not be gluten-free.
What carbs can you eat gluten-free? ›
Gluten-free grain products can be made from rice, potatoes, corn, quinoa, and sorghum, to name a few. These products still contain a carbohydrate load that can have an effect on blood glucose (blood sugar).
What pasta has the lowest carbs? ›
What type of pasta is lowest in carbs? "Vegetable-based pastas, such as zucchini noodles or hearts of palm noodles, tend to be lowest in carbs and calories," says Sassos. "They are also packed with nutrient-dense vitamins and minerals and are naturally gluten-free.
What vegetables are high in carbs to avoid? ›
However, corn and root vegetables like potatoes, yams, and beets have a high starch content and are best avoided. Choose non-starchy vegetables like broccoli, squash, bell peppers, and asparagus to get your fill of fiber and other nutrients while still moderating your intake of carbs.
Are potatoes gluten-free? ›
The simple answer is yes — potatoes are gluten-free. Gluten is a type of protein found in wheat, rye, barley, and other grains. Potatoes aren't grains, they're a type of starchy vegetable. That's good news for people who can't tolerate gluten because they have celiac disease or gluten intolerance.
Can a gluten-free diet help you lose weight? ›
Can you go gluten-free to lose weight? People who adopt a gluten-free diet often lose weight, but it's usually because they also cut out a lot of processed foods and refined carbohydrates that contain gluten.
How do you get carbs when gluten-free? ›
Start by making the most of naturally gluten-free (GF) carbs as these are cheap and plentiful – rice, potatoes, corn and quinoa are GF and an ideal base for main meals, so keep these in your kitchen. For quick meals, think corn tortillas, ready-to-eat rice packs and potatoes, which are easy to microwave.
Is gluten-free close to keto? ›
But in general, a clean Keto diet consists mostly of vegetables, meat, nuts, healthy fats, and eggs. It's gluten-free by design. But a gluten-free diet is not Keto by design.
