Why You Should Eat Gluten Free On A Low Carb Keto Diet
If youre wondering what removing gluten could do for you or anyone else, whether you have a sensitivity, allergy, celiac disease, or not, this post is definitely for you.
Here, I detail my health changes going gluten free, from the trivial to the staggeringly remarkable. And maybe youll learn why you should eat gluten free on a low carb keto diet.
With the ketogenic diet, going gluten free will very likely be one of the first steps you take, along with removing all other grains.
Your experiences and health history might not mirror mine exactly, but I promise youll learn something. And if you decide to go gluten free, I have some advice for you.
First though, I need to tell you that the reason I give you the following advice is because you might doubt yourself down the road, or receive judgy comments from people who think youre one of those snowflakes making up fake medical conditions.
This is truly The Omnivores Dilemma . As omnivores, were able to eat anything, so what should we eat? Should we be able to eat anything we want?
Some people seem to think so. Thats definitely a post for another day!
Ingredients For Keto Chicken Strips
Chicken obviously we will be using chicken tenders, you could always use boneless skinless breasts if you have them and slice them into tender sized pieces. When it comes to buying chicken, if you can try to get organic and antibiotic-free
Almond Flour this will be our breading! By using almond flour it keeps this recipe gluten-free
Ground Flaxseed Meal Not only will this help to get a crispy outside but flaxseed is so good for you! Just use the ground kind, because the actual seeds wont work well for breading and those are harder for your body to digest.
Spices: garlic powder, onion powder, salt, pepper
Cooking spray so the chicken strips can get golden crispy
Other Ingredients: Egg and parmesan cheese
**If you are looking for a different style of bread, for a keto option you can use crushed pork rinds, most of the time these are also gluten-free in terms of the regular unseasoned ones. Just double-check the label to be sure!
What Is A Keto Diet
A keto diet focuses on consuming only high-fat, moderate-protein and low-carbohydrate foods. It involves a substantial reduction of carbohydrate intake which is replaced with fat.
The purpose of the keto diet is to put your body into a metabolic state known as ketosis. What happens in this process is that your body will start efficiently burning fat for fuel instead of carbohydrates.
Read Also: How To Cut Gluten Out Of Your Diet
Try It Youll Like It
From a Paleo perspective, eating keto might be great for weight loss, but just cutting carbs isnt enough for lasting health. Taking out gluten is one step towards a truly Paleo keto diet try it youll like it!
Did you start your journey to better health by going keto, and then slowly start shifting towards a more Paleo keto approach? How did it go? Let us know on or !
P.S: If you’re looking to improve your life and health and could use some support, I offer private health coaching sessions. Learn more here to get started.
How Does Keto Help People With Schizophrenia
The keto diet works by greatly limiting your carb intake , while boosting fats like meats, cheeses, nuts, and dairy . This forces your body to switch to a different energy source — from carbs to fats.
Keto can reduce inflammation and other problems in the brain that happen with schizophrenia.
Evidence for keto dates back at least to 1965. Ten women hospitalized for schizophrenia were put on a keto diet for 4 weeks. They didnât stop their regular treatment. After just 2 weeks, they saw great improvement in their symptoms.
A 2009 Duke University case study tells the story of a woman apparently cured of her lifelong schizophrenia. The 70-year-old woman had been treated since her teens. But 8 days after starting a keto diet, she no longer heard voices telling her to harm herself or saw images of skeletons — hallucinations sheâd endured almost every day since age 7. A follow-up study 12 years later found that the woman was still doing well on keto. Sheâd been able to quit all her psychotropic medications. She had also lost 150 pounds and lived independently.
Dramatic stories like this are rare. But some small studies have shown an apparent link between the keto diet and improvement of schizophrenia symptoms, both in mice and people. Larger, controlled clinical trials are needed to back up this limited research.
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Please Let Me Try Keto Doc
At my next appointment, my doctor told me it was routine for her to prescribe statins when total cholesterol was at or above 230 mg/dl. Mine was 233. My HDL was 51 and my LDL was 161. My triglycerides were 107.
For reference, for women, total cholesterol is recommended to be less than 200 mg/dl, HDL greater than 50 mg/dl, LDL less than 100 mg/dl, and triglycerides less than 150 mg/dl.
I asked my doctor if I could improve my numbers through diet or other lifestyle changes. I was desperate to not have to take a drug!
My doctor was very against trying to improve my cholesterol through diet.
She said even some of her skeleton-thin marathon-runner patients have high cholesterol and theres nothing they can do about it. Its purely genetics, she said.
I asked specifically about the keto diet , and she fought the urge to eye roll.
She seemed to know a little about the history of the diet and even told me some things I didnt know. But she also seemed to think it all belonged in the past or should only be used for specific medical conditions .
When I explained further that Id be eating things like spinach salad with homemade olive oil dressing, she got a puzzled look on her face, as though she hadnt thought that could be keto.
It amazes me that even some doctors think keto is always all about cream cheese and bacon and fail to consider healthy fats and vegetables!
I feel like doctors should know better!
Gluten And Low Carb Or Ketogenic Diets
Since gluten is most commonly found in carbohydrate-containing foods, low carb and ketogenic diets are almost always low in gluten. A keto diet, in particular, is usually gluten-free because foods containing gluten have too many carbs to fit within the diet.
However, you may find that some low carb and keto foods contain a small amount of gluten, especially jerky, sausages, soups and broths. If you suspect you have a gluten sensitivity, you may want to consider less-processed or gluten-free versions.24
The bottom line is that a low carb or ketogenic diet is a great alternative for individuals with gluten or other carbohydrate-related intolerances. Plus, you may see numerous other potential benefits from carbohydrate reduction such as weight loss, improved metabolic health, and more.
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Crispy Parmesan Dill Salmon
This crispy parmesan dill salmon is the stuff of your dreamy gluten-free keto date night dinners!
Youve got a beautiful salmon fillet seasoned with salt and pepper, encrusted with grated parmesan, crushed pork rinds, and minced garlic, THEN BAKED TO PERFECTION!
The good news is, you wont even need a culinary degree to make this at home and unsupervised. The steps are easy to follow and the ingredients are easy to acquire. In less than 30 minutes, youll have this ready and set on the table go on treat yourself!
Avoid These Foods On The Keto Diet
- Grains and starches Pasta, rice, cereals, wheat-based products, etc
- High sugar foods Cake, candy, ice cream, fruit juice, etc
- Fruits except limited portions of berries
- Beans and legumes Chickpeas, kidney beans, lentils, peas, etc.
- Root vegetables Carrots, sweet potatoes, potatoes, etc
- Alcohol Mixed Drinks Due to alcohol mixers carb content, many alcoholic beverages are not recommended
- Beer You may get away with having a single beer in a day, but most beers have 8+ carbs per beer
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It Steers You Away From Keto Junk Food
Try eating frozen prepackaged food of any kind when you cant have gluten. Even pre-made salad dressings can be a challenge. A lot of low-carb diet food is out.
Of course, gluten-free food is a huge market now, so theres an increasing amount of processed, packaged food with gluten-free labels splashed all over it. But the vast majority of it is high-carb , so thats automatically out on keto.
Basically, if you try to eat keto and stay gluten free, its a lot harder to eat a bunch of highly processed treats that shouldnt be in your mouth very often anyway. Its an easy way to steer your diet away from prepackaged processed foods and towards whole, fresh foods and single ingredients.
Is The Keto Diet Gluten Free
Within the past five years or so, the gluten free and ketogenic, or keto, diets have made the jump from medical necessities to mainstream menus as many, many people all over the world have reduced or eliminated grains.
Both diets have been trendy for some time now. Whether thats a good thing is up for debate, but both have been around much longer than many might realize. The keto diet was first discovered in the 1920s by a doctor who found that the diet was an effective treatment for children with epilepsy. In the 1940s, it was proved that eliminating gluten from the diets of those with celiac also eliminated symptoms associated with the disease.
At first glance, the diets appear similar. Going gluten free requires ditching all forms of gluten and the keto diet calls for a dramatic reduction of carbohydrates while increasing the amount of dietary fat one eats.
Essentially, the keto diet is not strictly gluten free. Generally, those following the diet limit carb intake to 50g per day. Those carbs could come from grains, however, many following the diet opt for fresh fruits and vegetables to reach that limit. Whether or not someone should go keto while living the gluten-free lifestyle is a decision that should be made carefully.
Its important to do some research before adopting the keto diet, though. And since the diet causes a drastic physiological change its critical to consult a doctor before adopting the diet, especially if you remain gluten free.
Recommended Reading: How Do You Tell If Your Gluten Intolerant
Jalapeo Popper Chicken Salad
One of the best things about this delicious jalapeño popper chicken salad is that it keeps you satiated for hours!
You can substitute the chicken for turkey if thats what you have on hand or adjust the number of jalapeños used in this recipe if youre not a fan of spicy food.
This is a fun gluten-free keto twist to traditional jalapeño poppers, and I wont be surprised if this becomes a regular in your weekly menu lineup.
Gluten Free Does Not Necessarily Mean Healthier
Despite the health claims for eating gluten-free, no scientific evidence supports weight loss with a gluten-free diet or suggests that the general population would benefit from avoiding gluten for health reasons.21
Although many people think that a gluten-free diet is healthier and more nutritious, the opposite may be true, as many products marketed as gluten-free are highly processed.
These gluten-free foods are often made with refined grains and additives such as tapioca starch, less commonly fortified with folic acid and iron, and have less fiber and more sugar compared to regular gluten-containing foods.22
In fact, several studies have actually found a tendency toward weight gain and obesity among those who follow a gluten-free diet.23
In addition, highly-processed gluten-free diets that are high in refined carbohydrates are often deficient in important nutrients such as iron, zinc, vitamin D, and protein.
We suspect that these drawbacks would be significantly attenuated by eating a whole-foods, minimally processed gluten-free diet.
Recommended Reading: What Does Gluten Do To The Body
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.
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: Low Carb Gluten Free Beer
What Does Keto Mean
When people hear keto, they think of this super strict diet where its like you can never have carbs again! Thats not the case. Im not going full keto, I am just making some low carb recipes that are keto-friendly.
Wondering what qualifies as a keto recipe? This is where you take the number of carbs from a recipe and subtract the fiber to get the net carbs. Some use this diet in a more flexible manner, but typically the net carbs should be under 10 per recipe.
Interested in learning more about the keto diet? Check out my post, The Ketogenic Guide for Dummies. I have broken down everything you need to know and what you should consider before going full keto.
Tips For Before You Start The Keto Diet
1. Quality fats matter
In order to really participate in the Keto Diet, it is incredibly important to increase both the quantity and the quality of fat you consume on a daily basis. Going Keto isnt an excuse to go all in on the inherently labeled bad kinds of fat, but rather the good, quality sources of fat like:
- Fresh avocado
- Olive oil
- Animal fats
When aiming for a state of Ketosis, dont feel bad about adding more fat to your meal. Fat is your friend. However, make sure youre consulting with a dietitian to make sure youre achieving ketosis and that the amount of fat isnt affecting your overall health.
2. Eat fewer carbohydrates
Carbohydrates are not inherently bad for you. Fresh fruit and vegetables are carbohydrates, so please dont develop a fear of produce, but in order to achieve a state of Ketosis, it is essential to dramatically reduce your daily consumption of carbohydrates and sugars. REMEMBER, If you simply keep your diet the same and only increase your dietary fat without lowering sugar and carbs, you actually put yourself at risk for creating a diet that is dangerous for your health.If you are serious about making the switch to Keto, reach out to your doctor or health coach to discuss a plan.
3. Pair fat with greens
4. Eat moderate protein
5. Be conscious of calories
6. Intermittent fasting
7. Consider other lifestyle factors
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Carbohydrates: How Carbs Impact Health And Blood Sugar
Carbohydrates are sugars, starches, and fibers found in milk products, fruits, vegetables, grains, and sweeteners. Carbs break down into sugar, or glucose, in the blood and are converted into energy.
High-carb foods and drinks raise blood sugar shortly after consumption. In healthy people, when a rush of glucose enters the bloodstream, the beta cells in the pancreas release an amount of insulin thatâs proportional to the amount of glucose in the blood. Insulin directs the glucose into the cells so it can be used for energy.
Any unused energy gets moved to the liver and muscles for future use. When the liver and muscles stores reach capacity, any unused glucose gets stored in fat tissues.
When glucose gets stored repeatedly and doesnât get used by physical activity or intermittent fasting, fat storage accumulates and weight gain happens. A habitual long-term cycle of eating and drinking more sugar than you need and can burn is associated with detrimental health outcomes such as insulin resistance< sup> 12< /sup> , metabolic syndrome< sup> 13< /sup> , obesity< sup> 14< /sup> , type 2 diabetes< sup> 15< /sup> , and cardiovascular disease< sup> 16< /sup> .
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