Which Plan Should You Follow
If you want to solve all the problems that grains & carbs cause, go with the keto diet. If you want to eat more gluten-free carbs & youre okay with not solving your inflammation, a gluten-free diet may also be helpful.
If youre interested in starting a keto diet, heres an article I made detailing the benefits of the keto diet & how to get started.
Hope this helped!
What Is A Gluten
Celiac.com Sponsor :A gluten-free diet is generally a diet that explicitly excludes gluten from meals. This diet is normally used to treat people with celiac disease, or those who have gluten sensitivity and experience discomfort and symptoms after consuming gluten.
Gluten is found in many foods that we consume today. It is found in wheat and other grains such as oats, rye and barley. Gluten has a glue-like property when mixed with water. For example, the gluten found in wheat bread flour helps create a sticky network that allows bread to rise and gives it a chewy texture. Unfortunately gluten is used very widely in various food additives and ingredients, which makes it difficult to avoid.
Why Does Gluten Get Such A Bad Rap
Gluten continues to be demonized by many health-conscious individuals. But does it deserve this reputation?
For those with celiac disease, gluten definitely deserves the bad rap. These individuals have an autoimmune reaction to gluten that can cause many health troubles, as discussed above.
But is gluten bad for those without celiac disease or a true allergy to wheat?
Although many people think that gluten-containing foods play a role in causing or worsening an array of non-gastrointestinal symptoms , there is a lack of solid evidence. The strongest statement that can be made regarding glutens association with other health problems is that, in people with suspected non-celiac gluten sensitivity, gluten might exacerbate some of their pre-existing symptoms.15
There is speculation that changes to the methods of processing gluten-containing foods or an increase in gluten intake may be responsible for the rising prevalence of gluten-related conditions.16
However, given that there are several other substances in gluten-containing foods that may actually be responsible for peoples adverse reactions, it seems prudent to focus more on the types of food that contain gluten and related substances, as opposed to gluten itself.17
Don’t Miss: Do Keto Pills Really Work
Gluten Free Keto Chicken Strips
Sharing is caring!
These gluten-free keto chicken strips are full of flavor and baked to perfection every time! Only whole and healthy ingredients!
If you follow me and you may be wondering why keto recipes may start showing up.
This is simply because with my pregnancy my doctors are recommending me to cut back on some carbs and sugar to balance out my blood sugar.
Keto Focuses On Lowering Carbs
Eating keto means reducing your carbohydrate intake to around 50g per day. This can change depending on your needs and is essential to avoid weight gain on the keto diet.
Avoiding gluten does ensure you cut out many common carbs, but it is not a strictly low-carbohydrate diet. And many products that are created for those who cannot eat gluten can still have many additives as well as a high carbohydrate content.
To make the keto diet gluten-free, you will need to ensure you cut out all gluten-containing products while reducing your carb intake. This is to ensure you stay gluten-free while also staying below the carbohydrate limit for the day.
Gluten-free diets are compatible with keto recipes because of the fewer carbs allowed on this diet, but keto recipes are not strictly gluten-free.
Also Check: How To Make Keto Donuts
What Is The Difference Between Keto & Gluten
The biggest difference between a keto diet and a gluten-free diet is what foods you can eat. On keto, you eat low-carb foods, but on a gluten-free diet, you just dont eat gluten.
Keto and gluten-free are often used interchangeably, but there are a few things to keep in mind when youre trying to decide between the two.
Gluten-free diets restrict the amount of gluten, the protein in grains, that can be consumed.
This is typically because people on gluten-free diets want to eliminate the discomfort that comes with eating gluten.
However, when you remove the protein from the grain but still eat the grain, the amount of insulin that the food produces will go way up.
This is because carbs are more insulinogenic, whilst protein is less insulinogenic.
So if you removed the gluten and still ate the grain itself, that would solve the gluten problem but would create an entirely new problem of increased inflammation from carbs.
In contrast, keto diets are all about restricting carbs, not just the gluten in them.
Keto is a low-carb diet thats focused on eating foods like meat, eggs, cheese, and vegetables.
These foods tend to be high in fat and protein, which can help you feel fuller longer, and lose weight.
How To Make Sugar Free Keto Pistachio Thumbprint Cookies
Preparation Time active time 45 minutes | baking time 12-14 minutes | Waiting time 10 mins| Total time 1:10hs
- Prepare your baking sheets for no stick using parchment paper or the method of your choice. Preheat your oven to 325. Also, place your chopped pistachios on a shallow bowl or plate.
- Whisk your egg slightly in a mixing bowl. Then add the erythritol , coconut oil, and vanilla extract and whisk until just combined. Lastly, stir in the almond flour.
- Use a one or two inch cookie scoop to scoop out the cookie dough and roll each of the scooped dough into a ball.
- Roll each of the cookie dough balls in the chopped pistachios and then place each of the balls on to the prepared cookie sheet. Use your thumb or curved object to press in the center of each ball enough to hold the jam. Lastly, fill each indentation with the jam .
- Bake the cookies for 12-14 minutes or until the sides begin to turn golden. Transfer the cookies from the baking sheet to a cooling rack to cool
Have you seen these popular recipes?
- The Best Sugar Free Chocolate Chip Cookies
- The Best Sugar Free Chocolate Brownies
- 3 Ingredient Sugar Free Peanut Butter Cookies
- Sugar Free Banana Bread
*As an Amazon Associate I earn from qualifying purchases. This means that the links on this website, and specifically on this post, that lead to other sites may be affiliate links.
Don’t Miss: Nature’s Own Keto Bread Nutrition
A Keto Diet Focuses On Consuming Only High
Caption:
Celiac.com 04/11/2019 – Dieting, a word commonly used by people who are in the process of consuming food in a regulated and monitored manner. We normally equate someone who is dieting to someone who wants to lose weight and restricts their food intake to achieve a desired outcome, for example to prevent certain diseases or deal with obesity.
For many reasons, the purpose of dieting has evolved. Currently there are many popular diet plans available, such as the gluten-free diet, keto diet, paleo diet and detox diet. But today we are only going to discuss the difference between two more widely used diets, which are the gluten-free and keto diets.
Celiac Disease And The Keto Diet
If you have celiac disease, you need to be extra careful about what you eat as even a small amount of gluten can cause serious problems. Celiac disease is an autoimmune disorder that damage’s the lining of your small intestine when you eat gluten.
This can make it difficult to absorb nutrients and can lead to a number of other health problems. If you have celiac disease, you need to follow a strict gluten-free diet.
The good news is that the keto diet is gluten-free by nature. So, if you have celiac disease and want to try the keto diet, you can do so without worry. Just be sure to avoid any recipes or snacks that contain gluten.
Recommended Reading: How Do You Lose Weight On Keto
Can I Eat Gluten On A Ketogenic Diet
âA ketogenic diet is naturally very low in gluten, but if you do not have gluten intolerance or celiac disease, there is no need to avoid low-carb products that contain small amounts of gluten such as soy sauce . However, for most people to remain in nutritional ketosis, they need to avoid almost all food that contains wheat, barley, or rye.
Gluten is a gastro-intestinal irritant that in the most prominent cases presents as celiac disease. It is also causally implicated in about 25% of people with irritable bowel syndrome. Prevalence varies by national origin, but in the US gluten intolerance has been documented in about 5-6% of the general population. However given that carbohydrate restriction benefits almost everyone with insulin resistance, metabolic syndrome or type 2 diabetes , the benefits of carb restriction may have a much broader application than a gluten-free diet.
Citations
Can You Eat Gluten Free Pasta On The Keto Diet
If you are on a low carb diet or like to vary your meals, its worth trying gluten free pasta. Its often made with rice, corn or quinoa flour. These pasta are light and tasty, although they have a slightly different texture to regular pasta. There are also gluten free wholemeal versions that are even more healthy.
As far as the keto diet is concerned, avoiding gluten-containing foods that can affect your weight loss efforts is essential. However, if you are gluten intolerant or want to try something different, low-carb pasta made with varying types of flour is an excellent choice.
As always, pay attention to the number of calories in these products and consume them moderately.
Recommended Reading: Can You Have Avocado On Keto
Third Opinion Third Diagnosis
When I finally changed to a different optometrist, the new optometrist looked for the same symptoms of iritis and said he didnt see anything.
He was so polite and restrained about not calling out my former optometrist, but instead simply said he believed it was dry eye.
With dry eye, it gets worse during the winter, when people are indoors with their heat blaring, drying up the moisture in the air. He suggested a simple saline eye drop.
Im really curious to see if my symptoms of iritis/dry eye get worse this fall as the weather changes and our house furnace fan is running.
I never noticed whether the pain was worse in a certain season, but I do know that cutting gluten out has reduced the pain by about 75% and that was last September, right as the weather was getting cooler.
Well see. Ill be sure to update you guys.
A few months into cutting gluten out of my diet, I wanted to understand how gluten could affect me so much. I was slowly starting to improve in so many unexpected areas.
So I started with reading Wheat Belly by Dr. William Davis, a cardiologist. I began to understand that by simply cutting wheat out of my dietsomething I was doing for my eye, not my cholesterolI could lower my cholesterol!
And not only that, but our understanding of cholesterol is completely misguided.
For those 6 months between the initial cholesterol test and the second one, the only dietary change I made was to quit gluten.
Mmmhmm.
Researchers are trying to figure out:
Can A Keto Diet Manage Gluten Sensitivity
There is evidence to suggest that a gluten-free keto diet can be useful in managing gluten sensitivities.
Ketosis can reduce inflammation in the body. With celiac disease and other gluten sensitivities, inflammation is very common.
In addition, the keto diet is thought to ease some of the symptoms of irritable bowel syndrome .
Avoiding gluten is thought to be a good way to manage IBS symptoms. So, combining the two diets and making the keto diet gluten-free could be a good way to reduce symptoms even more.
Eating keto means cutting out carbs, which means cutting out lots of foods containing grains, which means not consuming gluten while following the keto diet could be easier than you think.
Recommended Reading: Can You Eat Steak On Keto
What Can I Do If I Dont Have Keto Bread
If you dont have some keto bread leftovers or you didnt have time to make bread, dont worry because you can still make keto bread crumbs by using pork rinds.Place the pork rinds in a blender and mix until it has the right consistency of bread crumbs. Then add the seasonings, mix until well combined, and thats it.
What Are 5 Keto
There are a few keto-friendly flour substitutes that you can use to make keto bread. These include:
-Almond flour: This is the most popular keto flour substitute and it will give your bread a nutty flavor.
-Coconut flour: Coconut flour is a great alternative for those who are allergic to nuts. It has a slightly sweet flavor and will make your bread moist.
-Flaxseed meal: Flaxseed meal is high in fiber and it will give your bread a nutty flavor.
-Sunflower seed flour: Sunflower seed flour is a good alternative for those who are allergic to nuts. It has a mild flavor and will make your bread moist.
-Sesame seed flour: Sesame seed flour is a good alternative for those who are allergic to nuts. It has a nutty flavor and will make your bread crispy.
Also Check: Can You Have Splenda On Keto
It Helps Troubleshoot Weird Nagging Health Issues
Got headaches? Random skin issues? Irritable Bowel Syndrome ? Other bizarre digestive problems that dont go away after going keto? Inexplicable fatigue? All of the above?
These are super vague and non-specific symptoms. Its hypothetically possible that they could be anything from stress to cancer. But they can all also be symptoms of gluten intolerance yes, even the weird skin symptoms and other problems that seem unrelated to digestion.
For the gut-related problems, take a quick look at some studies connecting gluten/wheat sensitivity to:
This review has an overview of all the non-gut-related stuff, including pain, brain fog, fatigue, depression/anxiety, and dermatological/skin symptoms. It sounds almost beyond belief, but theres actually evidence that gluten can be one cause of these issues. Again, they could also be caused by all kinds of other problems , but eliminating gluten/wheat for a couple weeks is an easy way to test whether or not this is an issue for you.
Is Keto Bread Good For You
Yes, keto bread is a healthy and delicious option for those on the keto diet. It is high in healthy fats and protein, and it is very versatile. Additionally, it is easy to make and can be made in advance. However, it is important to note that keto bread is not as sweet as regular bread, and it may have a slightly nutty or earthy flavor. Additionally, it is more expensive than regular bread.
You May Like: 1 Month Keto Diet Plan
Is The Paleo Diet Healthy
Healthy is a subjective word. It can be extremely healthy if you dont overdo on the sugary fruit, nuts, nut products and the sweeteners.
If you have existed on processed foods most of your life, and you are making a switch, the paleo diet can be a game changer and bring abut positive health changes.
However, if you overdo the honey and maple syrup, you are still over-doing carbs and sugar. This can take your diet in an unhealthy direction.
Strictly speaking, the Paleo diet is gluten free, but is not necessarily keto friendly because high sugar content in most fruits, maple syrup, honey and higher carb vegetables are part of the Paleo lifestyle. However, you could follow a keto/paleo type plan by avoiding those foods, but adhering to grass fed, beef and keeping your net carbs to around 20.
My favorite Paleo meatballs are here.
The Keto Diet
This is the biggest food trend right now, mainly for weight loss, but also because its diabetic friendly. A general keto friendly diet eliminates the foods that spike blood sugar. You can read about it here.
Most keto experts will tell you that you still have to count calories, although its not really the calorie deficit that makes this diet work so well. There are many keto calculators that help you figure this out.
If you are on the keto diet and you are losing weight or inches, you know youre on the right track.
What is a Net Carb?
Do Calories Matter on a Keto Diet?
Join Our Jesus And Keto Movement
Looking for an online support system to help you stay the course on keto? As a family, we came to the keto diet looking at it from a Christian perspective. As believers, we live our lives supported by Gods grace.
Knowing firsthand the benefits of this decision we have created a closed Christian group that is using the keto diet to transform their lives. We invite you to join our and see if its not the key you have been missing.
Be sure to request our FREE Jesus and Keto E-Book We hope it blesses you.
Read Also: Are Nuts Allowed On Keto
Can You Eat Gluten
You can eat gluten-free pizza dough on keto, but not just any gluten-free pizza. More specifically, the gluten-free pizza recipe must be extremely low in carbohydrates to be considered keto-friendly.
Just because an item is labeled as gluten-free doesn’t necessarily mean that it’s ok to consume on a keto diet. Sometimes gluten-free pizzas have just as many carbohydrates, if not more, than a traditional pizza.
While following a ketogenic diet, most individuals try to stay between 20 and 50 grams of carbohydrates to achieve and remain in ketosis. Still, some gluten free pizzas have more than 20 grams of carbohydrates in a single slice.
Foods To Avoid On A Keto Diet
This diet restricts a substantial amount of carbohydrates in your body to ensure that only fats will be burned. Therefore, any type of food with a high carbohydrate content should be limited.
Here is a list of high-carb foods that should be limited:
- Grains and starches Pasta, rice, cereals, wheat-based products,etc .
- Sugary foods Cake, candy, ice cream, fruit juice, etc .
- Fruits All kinds of fruits .
- Beans and legumes Chickpeas, kidney beans, lentils, peas ,etc.
- Root vegetables and tubers Carrots, sweet potatoes, potatoes, etc.
- Alcohol Due to alcohol carb content, many alcoholic beverages are not recommended.
- Sugar-free diet foods These food are often high in sugar alcohol and tend to be highly processed.
Read Also: Can You Eat Fruit On The Keto Diet