If you have diabetes and need to follow a gluten-free diet, whether it is because you have celiac disease or a gluten intolerance, meal planning may appear overwhelmingly complicated. Gluten is a protein in wheat, barley, rye and oats that is found in many foods from pasta and bread to soy sauce and lunch meat that causes a variety of healthy problems if you are sensitive to gluten. The most common problems include irritable bowel syndrome, headaches, brain fog and tingling in the extremities.
Controlling Diabetes
The most important nutrient to track and control in your diet is carbohydrate. Carbohydrates constitute the key factor in your foods that influence your blood sugar levels the most, because they are broken down into sugar during the digestion process and are absorbed into your blood. Eating too much carbohydrates at a meal can result in high blood sugar levels, defined as higher than 180 mg/dL two hours after a meal. The American Diabetes Association recommends limiting your carb intake between 45 g and 60 g per meal to achieve better diabetes control. Carbohydrate-rich foods mainly include desserts, sugar, grains, starchy vegetables, dairy but not cheese, and fruit.
Gluten-Free Substitutes
Gluten is mainly found in carbohydrate-rich foods and the food industry has started catering to this market by creating an array of gluten-free foods, such as gluten-free bread, gluten-free breakfast cereals, gluten-free pasta, gluten-free baked goods and gluten-free crackers. Most of these gluten-free substitutes are made from rice flour, potato flour or a blend of gluten-free flours. Unfortunately, these gluten-free foods are not healthier than the gluten-containing version and usually contain even more carbohydrates per serving, which is not ideal for diabetes management. Moreover, these gluten-free foods are often more expensive than the traditional version.
Gluten-Free Foods
Many foods that are naturally free of gluten can fit within your gluten-free diet without compromising your diabetes and blood sugar control. For example, you can trade your usual sources of gluten-containing carbohydrates for potatoes, yams, sweet potatoes, winter squashes, millet, teff, quinoa, corn, kasha, rice, corn, plain yogurt and fruits. In addition to these sources of carbohydrates, you can easily find gluten-free sources of protein, such as fish, seafood, poultry, meat, eggs and cheese. Just read the label to ensure these foods are not marinated, breaded or seasoned with gluten-containing ingredients. Healthy sources of fat are generally naturally gluten-free, such as vegetable oils, avocado, natural nut butter, nuts and seeds. For nuts and seeds, choose plain nuts instead of coated or seasoned ones and avoid buying them in bulk as they may be contaminated with traces of gluten.
Healthy Gluten-Free Diabetic Meals
To put together a healthy gluten-free diabetic meal, mix and match a source of gluten-free carbohydrates with vegetables, a protein and some healthy fats. A good way to get the right ratios is to divide your plate into four equal sections. Fill two of these sections with non-starchy vegetables, such as broccoli, carrots, onions, mushrooms, tomatoes, green beans or cauliflower. For the third section, choose a source of protein. For the fourth section, select gluten-free carbohydrates, such as quinoa, gluten-free pasta, sweet potatoes, corn or a piece fruit. Read the label to determine the carbohydrate content of the serving you choose to eat and try to aim to 45 g to 60 g per meal to keep your blood sugar levels within target.
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