If you have celiac disease, which affects 1 percent of the population, or gluten intolerance, which affects 6 percent of the population, gluten can cause many health problems. Diabetes is also increasingly prevalent, now affecting 8.3 percent of the population, and it is not uncommon for diabetics to also have celiac disease or gluten intolerance. Diet is part of the treatment for both of these conditions and combining a gluten-free diet with a diabetic diet requires some careful planning.
Gluten
Gluten, the protein found in wheat, barley, rye and oats as well as in all foods made from these grains or flours, is associated with increased risk of osteoporosis and cancer in people with celiac disease, and with headaches, weight gain, fatigue, brain fog and tingling extremities in gluten-intolerant people. Many foods that are part of the standard American diet contain gluten, such as bread, pasta, couscous, bulghur, breakfast cereals, cereal bars, crackers, muffins, cookies, cakes and many baked goods. Less obvious foods such as soy sauce, seasonings and textured vegetable protein also contain gluten. Reading food labels is important to ensure you keep your diet gluten-free.
Diabetes
With diabetes, the key to controlling your blood sugar levels is to eat just the right amount of carbohydrates. Carbohydrates, which are predominantly found in grains, sugar, starchy vegetables, legumes, fruit, milk and yogurt, are broken down into sugar during the digestion process and raise your blood sugar levels after being absorbed into your bloodstream. Have a look at the nutrition facts table and use an online tool like MyPlate to track your carbohydrate intake. Forty-five to 60 g of carbohydrates per meal is considered to be an appropriate target for most diabetics, according to the American Diabetes Association.
Gluten-Free and Diabetes-Friendly Plate Method
To easily prepare your gluten-free, carbohydrate-controlled meals, follow the plate method. Start by filling half of your plate with non-starchy vegetables such as broccoli, cauliflower, leafy greens, tomatoes and mushrooms. Non-starchy vegetables contain very little carbohydrates and no gluten, yet are rich in important nutrients. In a quarter of your plate, choose a source of protein -- chicken, fish, seafood, meat or tofu. Choose a plain source of protein, because anything that has been marinated, breaded or that is served with a sauce may contain gluten. Carefully read the label and use your own gluten-free sauces and seasonings.
Gluten-Free Carbohydrates
Finally, in the remaining quarter of your plate, select a gluten-free source of carbohydrates, such as rice, potato, corn, sweet potato, millet, quinoa or legumes. You can also trade these starchy foods for a gluten-free diabetes-friendly dessert of fresh fruits mixed with plain yogurt. Look at labels to track your carb intake but the plate method should help you keep your carbs between 45 g and 60 g per meal.
Beware of Gluten-Free Products
You probably noticed the wide range of gluten-free products now available, including gluten-free bread, gluten-free pasta and gluten-free breakfast cereals. These foods can help you keep gluten out of your diet, but it is important that you take their carbohydrate content into consideration. These gluten-free products sometimes contain even more carbohydrate compared to the regular version, so check the label to ensure you eat a serving that is appropriate to stick to your recommended carbohydrate intake.
References
- University of Maryland Medical Center: Study from University of Maryland Center for Celiac Research Places Gluten Sensitivity on Center Stage of Spectrum of Gluten-Related Disorders
- Celiac Sprue Association: Treatment of Celiac Disease
- NIDDK: National Diabetes Statistics, 2011
- American Diabetes Association: Carbohydrate Counting
- Joslin Diabetes Center: Carbohydrate Counting 101
- American Diabetes Association: Gluten-Free Diets
