Avoiding gluten and limiting your carbohydrate intake at the same time isn't as tricky as you may think. Gluten, which is a protein in wheat, is mainly found in carbohydrate-rich foods such as bread, cakes and cookies, pasta, breakfast cereals and crackers. Therefore, by excluding gluten from your diet, you will automatically decrease your carbohydrate intake. There are many gluten-free, low-carb foods that you can incorporate into your daily diet.
Vegetables
All vegetables are naturally gluten-free, and if you stick to non-starchy vegetables, you will be able to keep your carbohydrate intake low. Avoid canned flavored vegetables and canned soup, which may contain wheat as part of the seasonings. For example, 1 cup of fresh broccoli contains 6.0 g of carbohydrate and 2.4 g of fiber, 1 cup of cauliflower contains 5.2 g of carbohydrates and 2.1 g of fiber, 1 cup of lettuce contains 0.6 g of carbohydrate and 0.3 g of fiber, 1 cup of sliced mushrooms contains 2.3 g of carbohydrate and 0.7 g of fiber, and 5 medium asparagus spears contain 3.1 g of carbohydrate and 1.7 g of fiber.
Cheese
Cheese does not contain gluten, with the exception of some blue cheeses that sometimes contain traces of gluten. Contact the manufacturer to be sure. Other cheeses can be eaten without any problem on your gluten-free, low-carbohydrate diet. An ounce of cheese contains less than 1 g of carbohydrate, with the exception of ricotta and cottage cheeses, which contain between 3.8 and 4.1 g of carbohydrate per 1/2-cup serving. Eat a few slices of cheese as a snack or add cheese to a salad, omelet or almost any dish.
Fish, Poultry and Meat
Fish, poultry and meat are good sources of protein that are naturally carbohydrate-free. Avoid packaged or seasoned options that may contain gluten in the seasoning blend. Watch sauces, which can also contain hidden sources of gluten and carbohydrates. It is best to buy fresh meat, fish or poultry and prepare it yourself to ensure it is suitable for your gluten-free, low-carb eating plan.
Nuts and Nut Butters
Almonds, macadamia nuts, pistachios, pecans and walnuts are delicious foods to add to your gluten-free, low-carb food list. Nuts generally contain less than 5 g of carbohydrate per oz. The only exception is cashews, which contain slightly more carbohydrate, with about 8.6 g per oz. Choose natural nuts, because dry-roasted and seasoned nuts may contain traces of wheat and gluten. Natural nut butter is another good gluten-free and low-carbohydrate alternative, with less than 3 g of carbohydrate per tbsp.
Dark Chocolate
Good-quality dark chocolate, with at least 70 to 85 percent cocoa, is a delicious gluten-free and low-carb treat. Two squares, or about 20 g, contain about 9.2 g of carbohydrate and 2.2 g fiber.
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