Low-carb, Gluten-free Diet

A low-carb diet usually contains less gluten than the standard American diet, but it is not necessarily gluten-free since gluten can be found as an ingredient in many foods you wouldn't suspect. A gluten-free diet can be low in carbohydrates if the emphasis is on whole, unprocessed foods. On the other hand, if a gluten-free diet is based on gluten-free alternatives to the traditional gluten-containing foods, a gluten-free diet can have a high carb content.

Carbohydrates

Sugar, starches and fiber each constitute a different type of carbohydrates. Sugar corresponds to added sugar, or sucrose; the sugar in fruit, or fructose; and the main sugar of milk, called lactose, whereas starches are present in grains, legumes and starchy vegetables. Both sugar and starches are broken down into glucose, which then enters your bloodstream and triggers the release of insulin so the glucose can provide energy to your body or be stored for later use. Low-carb diet advocates claim low-carb diets help decrease the levels of glucose and insulin in your blood, which promotes fat burning and weight loss. Fiber is mostly found in vegetables, fruits, whole grains, legumes, nuts and seeds. Fiber is not digested but contributes to the health of your gastrointestinal tract in many ways, such as by preventing constipation.

Gluten

People diagnosed with celiac disease are allergic to gluten and a significant portion of the population, 6 percent of Americans, are intolerant to gluten. Gluten is a protein than can be recognized as an invader by the body, triggering an autoimmune response, leading to various health problems. This protein is mainly found in wheat, barley, rye and oats as well as in all foods containing these grains as part of their ingredients.

Gluten-Free Alternatives

Most of the gluten-free alternatives to grain products are made of refined flours, such as rice flour and potato flour, which are rich in carbohydrates and low in fiber. Some gluten-free bread, pasta, crackers and breakfast cereals contain more carbohydrates than the standard gluten-containing versions, in addition to be highly processed. Avoid these gluten-free alternatives to keep your carbohydrate intake low while following a gluten-free diet.

Hidden Sources of Gluten

Gluten is also found in numerous foods, hidden in the ingredient lists under the name of wheat, textured vegetable protein, hydrolyzed vegetable protein or seasonings. You can find traces of gluten in soy sauce, chicken nuggets, sausages, marinated chicken and rice seasonings. Carefully read the ingredients list of the food you buy to keep gluten out of your diet.

Low-Carb, Gluten-Free Foods

The healthiest way to restrict your carb intake while avoiding gluten is to choose whole, natural, unprocessed foods. There are plenty of gluten-free foods that are suitable for your low-carb diet. Make the foundation of your meals nonstarchy vegetables to get antioxidants, fiber and other health-protective nutrients. Include a source of gluten-free protein at each meal, such as chicken, turkey, fish, seafood, meat, eggs or cheese. Avoid any food that is breaded, that comes in a sauce or that contain suspect ingredients. Accompany your meals with healthy sources of gluten-free fat, such as olive oil, avocado, nuts, seeds, nut butter or coconut. Again, always double-check the ingredients list to ensure a food is safe for you.