Kristen Fleming holds a Master of Science in Nutrition. Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. With 2 years as a clinical dietitian in an inpatient setting, 2…
Gluten-free and low-carb diets have gathered many “fans” worldwide.
People who avoid gluten typically do so because they have a sensitivity, while those who adopt low-carb diets aim to lose weight.
A hybrid low-carb gluten-free diet sounds challenging, but there is some overlap regarding food choices.
This short review explains what a low-carb gluten-free food list looks like.
It also discloses the foods you can enjoy on this combo diet, which you can confidently add to your low-carb gluten-free meal plan.
What Is A Low Carb Gluten-Free Food List?
A low-carb gluten-free diet involves a particular list of foods you can eat. Let’s look at the two diets separately before going over the list.
The low-carb diet is laser-focused on eating more protein and fat while reducing carbohydrate consumption (1).
Many people use low-carb diets for fast weight loss. Generally, a low-carb diet involves getting less than 26% of one’s total calories from carbohydrates (2).
It’s hard to define what is surprisingly gluten-free. People react to certain foods differently. While some may be amazed that popcorn, quinoa, corn tortillas, rice noodles, some fruits, and dairy are gluten-free, others might find it usual.
Chocolate may be the leading food many won’t readily associate with this diet, but it is gluten-free. However, pure chocolate is gluten-free.
Many chocolates in stores include additional ingredients or add-ins, and sometimes, these may contain gluten. So you need to read the labels carefully before purchasing this sweet treat.
What Has Carbs But Is Gluten-Free?
There are many gluten-free carbs. The main gluten-free foods that contain carbohydrates are vegetables, fruits, legumes, and certain whole grains, such as quinoa, rice, buckwheat, amaranth, and millet.
You won’t have to worry about finding gluten-free vegetables as long as you eat mostly fresh vegetables.
You can also find gluten-free pasta and bread at the stores or flour blends to make baked goods.
Get your personal plan according to your age and BMI
What Happens If You Eat A Low-Carb Gluten-Free Diet?
Both low carb or keto gluten-free recipes share benefits and pitfalls.
Regarding a low-carb diet, people often use it as a primary weight-loss strategy.
A recent review, which included 10 trials and 4 reviews, discusses the effects of a low-carb diet on body composition and weight.
The researchers concluded that low-carb diets are similarly efficient as conventional reduced-calorie diets, but there’s not enough research on long-term maintenance (8).
Another review found that low-carb diets can temporarily help with weight loss and glycemic control. Nonetheless, they also have adverse effects.
One of the major pitfalls is that they eliminate certain nutritious foods from your meal plan. They might also involve a higher risk of mortality.
Potential long-term health effects include bone loss, gout, and kidney stones (9).
You already know that a gluten-free diet is only appropriate for people with celiac disease or gluten intolerance. In other cases, starting this diet is not necessary.
One study found that transitioning to a gluten-free diet resulted in weight and body fat gain among people with celiac disease, which doctors see as a positive outcome (10).
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!
Moreover, avoiding foods that contain gluten without adding other nutrient sources to the diet can lead to not getting enough of certain nutrients, such as:
Individuals who aim to lose weight or promote their health should not cut back on carbs but should ensure they eat a balanced diet, including whole grains, eggs, poultry, lean meat, vegetables, fruits, nuts and seeds, and fatty fish. They should also reduce, if not eliminate, their consumption of ultra-processed, sugary foods and refined grain products.
Mixing it with strength training, enough hydration, and stress-management activities can help you reach desirable health-promoting goals. An active lifestyle, nutrition, and good sleep are key to a healthy, invigorating body.
Frequently Asked Questions
Is gluten-free low-carb too?
Gluten-free does not necessarily mean low-carb. A general gluten-free food list will still include products high in carbohydrates. For instance, gluten-free bread, rice, or pasta can contain a lot of carbohydrates.
What's the worst carb for belly fat?
Sugary foods, such as cakes, cookies, chocolate bars, and sugar-sweetened beverages, are high-carb foods with many added sugars. These carbs contain many calories that give little to no benefit to your body and might interfere with weight loss.
You should eat and drink them in moderation.
Is basmati rice gluten-free?
Yes, basmati rice is gluten-free.
Are oats gluten-free?
Oats are naturally gluten-free, but manufacturers can cross-contaminate whenever they want. Therefore, people with celiac disease or gluten sensitivity should buy special gluten-free oats to avoid any risks. Our previous post goes into great detail about oatmeal.
The Bottom Line
So, what does a low carb gluten-free food list look like? This review covered the main foods you can eat on your low-carb, gluten-free diet. Plus, you learned the 3 recipes for people who want to eat carbs but avoid gluten.
Both low-carb and gluten-free diets have their benefits and downsides.
Before integrating them into your diet, talk to your healthcare provider to ensure they are safe.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
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