Does Gluten-free Necessarily Mean No Carbohydrates?
Are you gluten-free? Do you love carbs? Then you might not realize that many foods labeled as “gluten-free” contain carbohydrates. Most bread, pasta, cereals, crackers, cookies, cakes, pies, muffins, pancakes, waffles, pizza crusts, and even chips are made with wheat flour.
Many people who claim to be gluten-free also claim to be low-carb. But does being gluten-free necessarily mean you should cut back on carbs? Not necessarily. There are lots of great gluten-free products available these days that are full of healthy carbs.
What Do You Mean By Gluten-Free?
If you’ve ever heard someone say that they are gluten-free, chances are they are talking about avoiding gluten. Gluten is a naturally occurring protein that is found in certain types of grains, including wheat, rye, and oats. People who have celiac disease or gluten sensitivity must avoid gluten completely.
Though gluten is used when baking to help retain moisture and maintain the shape of baked goods, many alternative ingredients can be used instead.
Some of the most common substitutes include rice flour, almond flour, coconut flour, tapioca starch, potato starch, arrowroot powder, xanthan gum, guar gum, agave nectar, honey, molasses, brown sugar, maple syrup, sorghum, millet, buckwheat, quinoa, amaranth, teff, flaxseed meal, chia seeds, psyllium husk, oatmeal, and soy sauce.
For anyone who wants to avoid gluten, it’s important to find out what products are safe for consumption. Several websites list the ingredients of various foods, so you can easily determine whether or not a product is safe for you.
You may also want to consider switching up your favorite recipes to ones that don’t contain gluten. Many people enjoy eating bread, pasta, cookies, cakes, pies, muffins, pancakes, waffles, pizza crust, crackers, and even beer. However, if you have a gluten allergy or sensitivity, you’ll want to avoid consuming any of these items.
There are plenty of delicious options available to you if you decide to eliminate gluten from your diet. Just remember to do your research and pick only the safest products for yourself and your family!”
Reasons To Choose A Gluten-Free Diet
People who suffer from celiac disease should avoid or take wheat products in moderate amounts completely. However, there are plenty of reasons to consider a gluten-free diet if you don’t have celiac disease. Some people find that eliminating gluten helps reduce symptoms associated with irritable bowel syndrome (IBS), including bloating and gas. Others may experience less severe digestive issues after cutting out gluten.
Celiac disease is an autoimmune disorder where the immune system attacks the lining of the small intestine. As a result, the person experiences diarrhea, abdominal pain, weight loss, fatigue, and malnutrition. There are two types of celiac disease: celiac sprue and non-celiac gluten sensitivity. Both require a strict gluten-free diet.
For those dealing with gastrointestinal issues, a gluten-free diet can help alleviate symptoms. Many people with IBS report feeling better once they eliminate gluten from their diets. Other people feel better simply by avoiding gluten.
A gluten-free diet isn’t right for everyone, though. Those who have celiac disease must strictly adhere to a gluten-free diet, whereas others may still enjoy eating foods containing gluten without experiencing any negative effects.
Foods That Contain Gluten
Gluten is found in foods like bread, pasta, candy, cookies, crackers, alcohol, etc. A gluten-free diet means avoiding those types of foods. However, there are plenty of options available for anyone who wants to eat healthily without giving up the foods they enjoy most.
Several food items usually contain gluten, including bread, cakes, candy, cookies, and cracker products. These foods are typically made using flour containing gluten.
Some common examples include white bread, bagels, pizza crust, cake mix, muffins, biscuits, waffles, pancakes, and noodles.
A gluten-free and low-carb diet may sound restrictive, but it has its health benefits, perfect for weight maintenance, and it doesn’t have to be! There are lots of great alternatives out there that taste delicious and provide the nutrients needed to keep you feeling energized throughout the day without spiking your intake of carbohydrates. You’ll still be able to enjoy the foods you love, but you won’t have to worry about any adverse effects caused by eating gluten.
Is Gluten Consumption Harmful To One’s Health?
Gluten consumption isn’t harmful to one’s health. Many people eat gluten every day and never suffer any negative effects. However, others do experience negative side effects from consuming gluten.
Those who consume gluten regularly may not experience any immediate problems, but long-term exposure to gluten can cause serious health issues. A person who consumes gluten daily may develop celiac disease, which causes intestinal damage and can lead to malnutrition.
People who consume gluten frequently may also develop non-celiac gluten sensitivity, which causes gastrointestinal issues similar to those experienced by people with celiac disease.
Some studies indicate that following a gluten-containing diet may improve certain types of digestive issues, including irritable bowel syndrome6. Others show that following a gluten-rich diet may reduce the risk of developing rheumatoid arthritis7. Still, others find that following a gluten-restricted diet may benefit people with dermatitis herpetiformis8.
There are many reasons why people decide to go for a gluten-free lifestyle and eat gluten-free grains to eliminate gluten from their diet. Some people feel better when they stop consuming gluten. Others think that cutting out gluten will help prevent certain illnesses.
Regardless of the reason, most people who eliminate gluten from their diet eventually add it back in. While avoiding gluten may seem difficult at first, once you start feeling better, you’ll want to continue eating gluten-free foods.
Does Gluten Have An Effect On Blood Sugar?
Diabetes affects millions of Americans every year. People with type 2 diabetes have a problem with their body’s ability to process sugar properly. Type 1 diabetes occurs when the body does not produce any insulin. Both types of diabetes cause problems with blood sugar regulation.
People with celiac disease cannot eat gluten because it causes damage to the small intestine. Some studies suggest that following a gluten-free diet can improve blood sugar control in those with celiac disease12. However, there isn’t enough evidence to say whether a gluten-free diet improves blood sugar control in people with type 1 diabetes13.
A recent study found that a gluten-free, low-glycemic index diet helped reduce blood sugar levels in people with type 1 and type 2 diabetes14. Another study showed that a gluten-free low-glycemic-index dietary pattern was associated with reduced fasting plasma glucose concentrations15.
While a gluten-free diet might help regulate blood sugar in people with celiac disease, there isn’t enough data to show if it helps regulate blood sugar in people who don’t have celiac disease.
What Do You Mean By Low-Carb?
There are many different kinds of low-carb and low-fat diets out there. Some people believe that if you eat less than 20 grams of carbs per day, you’ll lose weight. Others think that if you cut down on carbs, you won’t gain weight. Still, others think that cutting carbs will give you better control over your appetite.
Regardless of whether you’re trying to lose weight or just maintain your current weight, a low-carb diet is probably right for you. A low-carb diet focuses on reducing the number of carbohydrates you eat, while still allowing you to enjoy a variety of foods.
You don’t have to eliminate carbs to benefit from a low-carb diet. Instead, you can reduce the number of carbs you eat by limiting the number of refined carbs you consume.
Refined carbs include white rice, white potatoes, white bread, pasta, crackers, cookies, cakes, pies, muffins, bagels, pretzels, chips, soda, candy, ice cream, doughnuts, sweet rolls, waffles, pancakes, French fries, pizza, and most breakfast cereals.
Some people even recommend avoiding fruit because it’s high in carbs. However, fruit is very nutritious and provides fiber, vitamins, minerals, antioxidants, and phytonutrients.
If you want to try a low-carb diet, start slowly. Start by eliminating simple carbs and gradually work up to complex carbs. Avoid processed foods and packaged snacks. Stick to fresh produce, lean meats, fish, eggs, beans, nuts, seeds, and unsalted butter. Limit alcohol consumption. And drink lots of water.
Reasons For Choosing A Low-Carb Diet?
There are several reasons why you should consider adopting a low-carb diet if you are trying to lose some weight. First off, it helps you feel less hungry throughout the day. Secondly, it reduces your appetite and makes you eat less food overall. Thirdly, it improves your blood sugar levels and lowers your risk of diabetes. Lastly, it increases your energy levels and boosts your mood.
You may not realize it, but most foods we consume are carbohydrate-rich foods. These include bread, pasta, rice, potatoes, cereals, etc. However, certain types of carbohydrates are considered healthy, and others that are unhealthy.
Carbohydrates are made up of simple sugars and starches. Simple sugars are found in fruits, vegetables, honey, maple syrup, molasses, agave nectar, brown rice syrup, corn syrup, dextrose, fructose, glucose, lactose, maltose, sucrose, trehalose, and xylitol. Starches are found in grains, beans, peas, lentils, nuts, seeds, and tubers.
Starches are broken down into two groups: complex and simple. Complex starches are digested slowly by our bodies and provide us with sustained energy. Simple starches are quickly absorbed and give us quick bursts of energy. Some examples of complex starches are whole wheat flour, barley, oats, quinoa, buckwheat, millet, amaranth, tapioca starch, potato starch, and arrowroot powder. Examples of simple starches are white flour, refined flour, and white rice.
Simple carbohydrates are processed very fast by our bodies and cause spikes in blood sugar levels. This causes us to crave more food and results in overeating. On the other hand, complex carbohydrates are digested slower than simple ones and result in lower blood sugar levels. This means that we don’t feel as hungry after eating them.
Some studies show that consuming high amounts of carbohydrates can lead to obesity. Other studies show that diets rich in carbohydrates can improve your health. So which is right? Well, it depends on your personal goals.
If you want to lose weight, then a low-carb diet is ideal. But if you want to maintain your current weight, then a moderate intake of carbohydrates is fine.
Studies have shown that cutting carbs can reduce hunger as there is a need for fewer calories in a day.
There is rapid weight loss when on a low-carb diet because it gets rid of excess water from your body and your insulin levels are reduced. You also increase your levels of good cholesterol when on this diet.
There are plenty of delicious foods that are low-carb. Some of the most common include green leafy vegetables, cruciferous vegetables, nuts and seeds, lean meats like chicken or turkey, and dairy products. These foods are great options if you are trying to lose weight or maintain a healthy lifestyle.
You may not realize it, but there are lots of delicious foods that are lower in carbohydrates. Many of these foods are high in fiber, amounts of protein, vitamins, and minerals. So, if you are trying to eat healthier, you should consider adding some of these foods to your diet.
For instance, you might try eating broccoli instead of potato chips. Or, you could add almonds to your salad instead of breadcrumbs. There are tons of tasty foods that are low-carb, so you shouldn’t feel restricted when you start incorporating them into your diet.
Hey'all I'm Amy, a born foodie and diagnosed with celiac disease 7 years ago. I refused to cave into tasteless, boring gulten free food and create my own!
On my blog you'll find info & cool facts along with recipes, all on gluten free foods!