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Gluten-Free Keto: Is It Possible?

By Tom Seest

Can a Keto Diet Include Gluten?

At BestKetoNews, we save you time and resources by curating relevant information and news about the keto / ketogenic diet.

Gluten is a protein found in wheat, rye and barley that acts like glue to hold grains together and help foods maintain their shape.
Food products containing gluten are readily available, such as bread, pasta and cereal. If you are following a keto diet plan however, gluten should not be consumed.

Can a Keto Diet Include Gluten?

Can a Keto Diet Include Gluten?

Can a Keto Diet Still Be Healthy Without Gluten?

Are You New to Keto Dieting? | If you’re new to the keto diet, you may be wondering whether cutting gluten out will be necessary in order to be successful. While many have believed that keto can cause gluten intolerance, there’s no scientific support for such claims.
There are various reasons why the keto diet does not require you to avoid gluten. It is a healthy, low-carb diet that emphasizes whole foods like meats, fish, vegetables, fruits, and eggs while eliminating processed food products.
Reason 1 is because these foods contain fewer carbohydrates than most others, which allows you to maintain ketosis, the process whereby fat instead of carbohydrates is burned for energy. Reason 2 is that ketosis allows your body to adapt more readily than traditional nutrition plans do, meaning more energy will come from fat rather than carbs.
Keto diets place emphasis on protein and healthy fats as key elements to optimal health and can assist you in losing weight.
Consuming foods rich in proteins and healthy fats has many other advantages, too, including improved gut health. Studies have revealed that such diets reduce inflammation, manage blood sugar levels better, and boost immunity.
However, as a beginner to keto dieting, it may be challenging to gauge how much protein and healthy fats to consume – particularly for those who may not be used to eating lots of meat and seafood.
Add protein powders or shakes to your meals to ensure you’re receiving sufficient amounts. These supplements contain all of the essential amino acids for maintaining ketosis.
Many protein products can be found at your local grocery store, including products like whey, casein, soy protein isolate, pea protein, rice protein, and hemp protein, among others. As these sources vary, always read labels carefully when purchasing any such items.
Eat meat substitutes made with non-animal ingredients to get more protein into your diet, available at most grocery stores – you may even be able to save money by purchasing bulk packs!

Can a Keto Diet Still Be Healthy Without Gluten?

Can a Keto Diet Still Be Healthy Without Gluten?

How Can Gluten Impact a Keto Diet?

Those on a keto diet have likely heard about gluten, an ingredient found in wheat, barley and rye grain products as well as processed foods like pasta, cookies and baked goods. While gluten may not directly cause harm, its presence should be avoided in food products to promote weight loss.
Gluten can pose serious health hazards to those sensitive or allergic to it, including celiac disease – an autoimmune disorder which results in inflammation in the intestinal tract – meaning those living with celiac must avoid all foods containing gluten since their bodies cannot absorb enough nutrients from them for their continued wellbeing.
NCGS (non-celiac gluten sensitivity) can produce similar symptoms to celiac disease without damaging gastrointestinal tissue, including headaches, digestive issues, skin irritation and inexplicable fatigue.
Growing numbers of individuals don’t suffer from celiac disease or an allergy, yet still experience problems digesting gluten products, possibly due to how they’re processed or simply because their bodies don’t accept it well.
One of the main obstacles to successfully adopting a low-carb diet lies in the proliferation of processed and packaged food options available today; many contain hidden traces of gluten that need to be read carefully on ingredient labels in order to stay on course with your goals.
Assuming you’re on a keto diet, keeping an eye out for any traces of gluten can be especially crucial to reaching ketosis and burning fat more effectively. Otherwise, carbohydrates could sneak in without you realizing it and derail your efforts to reach it faster.
There are plenty of low-carb alternatives to gluten-containing products that will provide essential nutrition without all of their detrimental side effects. For instance, keto-friendly breads and muffins can often be found free from gluten while remaining relatively low in carbohydrates.
As long as they don’t contain gluten-containing seasonings or spices, fresh fruits and vegetables are also great additions to a keto diet, including bananas, apples, pears, avocados, peaches and plums.

How Can Gluten Impact a Keto Diet?

How Can Gluten Impact a Keto Diet?

Can Eating Gluten on a Keto Diet Be Healthy?

Gluten is a protein found primarily in wheat, barley, and rye that causes issues for those suffering from celiac disease or gluten sensitivity. Not only is gluten dangerous for these individuals’ health but it can lead to numerous other health problems too.
Some individuals may be more sensitive than others to gluten, and even trace amounts can lead to severe issues. That is why it is crucial to read labels carefully when purchasing products that may contain it.
Gluten is found in many foods, with bread and pasta especially being popular sources. Gluten is a protein used to give dough its stretchy, sticky quality as well as serving as a binder that keeps food together in its shape. Furthermore, processed foods often incorporate gluten for enhanced flavor and texture enhancement purposes.
Gluten-free products on the market can assist you in sticking to a keto diet, but it’s essential that you read all labels to understand which ingredients make up each product and avoid processed gluten-free foods that contain high concentrations of sugar, starch, or carbs.
On a keto diet, carbs must be kept to under 50 grams a day. This requires most of your meals to contain low starch and higher fat content – although that doesn’t rule out including some gluten-containing products as part of the plan!
Examples include whole grain breads, crackers, and cookies containing more than 3 grams of gluten per serving, which should not be eaten by those with celiac disease or gluten sensitivity.
Gluten is most often introduced into our diet through wheat-containing grains like wheat, barley, and rye; however it can also be found in meats and dairy products.
Avoid gluten-containing grains such as oats, rice and other grain-like products which contain gluten-like proteins. Instead look for gluten-free alternatives like quinoa, buckwheat and pseudograins which offer similar nutrition without gluten.
Gluten-free products that are often enjoyed include breads, cookies and cakes made with tapioca flour or other gluten-free flours that contain high levels of starch and sugar – products not suitable for keto dieters as they could take you out of ketosis if consumed too frequently.

Can Eating Gluten on a Keto Diet Be Healthy?

Can Eating Gluten on a Keto Diet Be Healthy?

Can a Keto Diet Include Gluten?: It’s Not Easier!

The Keto Diet is a low-carbohydrate, high-fat diet designed to put the body into ketosis – meaning fat instead of carbs will be broken down for energy – making it an effective means of weight loss or maintaining it.
Gluten is formed when wheat, barley, rye and oat proteins combine with each other in the baking process to form stretchy glue-like substances that contribute to delicious bread products like breads, cakes, cookies, crackers, pizzas, pastas and muffins. When on a keto diet for weight loss it’s wise to limit gluten consumption as much as possible in order to remain healthy.
Additionally, those suffering from celiac disease and gluten intolerances can find that adhering to a stricter keto diet helps relieve inflammation in their bodies, while those experiencing IBS (irritable bowel syndrome) often find that going gluten-free reduces symptoms.
Why can’t people on a keto diet more easily avoid gluten?
Due to the keto diet’s switch from carbs to fats, it can be more challenging than expected to keep track of how many processed foods you’re consuming. One effective way of doing so is enforcing a stricter keto diet by eliminating any items not specifically on its list of approved products.
One way to simplify this task is to select only reputable brands of gluten-free food products, which typically display labels clearly stating they are gluten-free. Furthermore, keeping a food diary or app handy may prove invaluable in tracking meals more effectively.
One way to reduce unhealthy foods and add nutritious options is to prepare meals from scratch. Doing so allows you to cut back on processed and packaged options while increasing nutrient-rich ingredients like whole grains.
However, if your goal of following the keto diet is other than weight loss or decreasing the risk of disease, then omitting gluten altogether as a means of reducing inflammation will make adhering to its more restrictive elements easier, including cutting out sugary and starchy vegetables.

Can a Keto Diet Include Gluten?: It's Not Easier!

Can a Keto Diet Include Gluten?: It’s Not Easier!

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