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.
Frozen Keto Friendly Pizza Crust
Quest Thin Crust
From the same company that brought you those delicious quest protein bars, Quest also has a low-carb pizza option. Half the pizza has 6 grams of net carbs. Meaning, for an entire pizza, it’s only 12 grams of net carbohydrates.
Realgood
Realgood offers a few low carb pizza crusts, but their lowest carb option is the chicken crust. An entire 7-inch Realgood pepperoni has only 8 grams of net carbs.
If you’ve never tried a chicken crust, don’t knock it till you try it!
If you’re like me, I’m a big fan of having control of what goes in AND on your pie here are a couple of recipes to make at home.
How To Do A Low
Despite the claimed success of keto weight loss diets as well as this eating plans health benefits, some people are still quite concerned about this effect on cholesterol levels. According to the National Health Service, high cholesterol means that you have too much of a fatty substance called cholesterol in your blood.
This condition is mainly caused by eating fatty foods, especially those high in saturated fat or trans fats. High cholesterol can also be caused by not exercising enough, being overweight, smoking, drinking alcohol, and genetics. Refined carbohydrates can also contribute.
As previously stated, the ketogenic diet is a high-fat diet that relies on fat sources like fatty meats and full-fat dairy, known for their high concentrations of saturated fats. In relation to increasing LDL cholesterol levels, research has different opinions on the matter. Some studies say that this eating plan will lower LDL cholesterol levels while other studies claim the opposite 30267-3/fulltext” rel=”nofollow”> 11,2, 8, 3).
So how can you do a low-carb low-cholesterol gluten-free diet, to avoid any potential increase in your LDL cholesterol levels? According to Beyond Celiac you should aim to consume lean cuts of meat and poultry, fish and shellfish, low-fat dairy products, fruits, vegetables, beans and gluten-free whole grains like quinoa, brown and wild rice, amaranth, and millet.
Read Also: Restaurants That Have Gluten Free Options
Can You Eat Pizza On A Keto Diet
Just because I listed a few famous pizzas that you shouldn’t eat on keto doesn’t mean there aren’t any.
In fact, not only can you find many keto-friendly options at some big local chain restaurants now, but there are some frozen options and great keto recipes you can use to get that fix.
Maybe you’re at a party, and they didn’t purchase any keto-friendly items you may be wondering if you can eat the toppings off the pizza. I have great news, most of the carbs are in the crust and a bit in the pizza sauce/ tomato sauce, so yes, you can keep it low carb by only eating the toppings.
Just don’t do the opposite and eat the crust without everything else, that’s a no-no. Cheese on keto is perfectly acceptable, and it’s a great way to get some much-needed calcium on keto as well, even things like Velveeta are ok in moderation.
If you’re interested in finding some keto pizza or making your own, I have some excellent news for you down below.
Is Gluten Free Pasta Keto
Technically, no. gluten free pasta is not keto-friendly because it uses alternative flours and starches that increase net carbs and impact blood sugar levels. Saying this, there are a few keto-friendly GF kinds of pasta out there, but be sure to check the nutrition label to see whats best for you.
To remain on the safe side, you should avoid all types of pasta on a ketogenic diet. Spaghetti and other types of long pasta are usually made with flour that has gluten and starch so that they may kick you out of ketosis.
Lets break it down:
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Just Very Briefly What Is Keto Diet
The Keto Diet, Ketogenic Diet or LCHF is not your typical low carb high protein diet. In this diet, the ratios are moderate in protein, high in fat and low in carbohydrates. This macro-nutrient ratio allows the body to change from using carbs for energy to using fat. In keto diet, the body produces ketones in the liver that are then used as energy.
Our bodies are incredibly adaptive. When we consume fats and remove carbohydrates, we start burning ketones as the primary energy source. Keto diet has been well documented as burning fat reserves and rapid weight loss. But also there are neurological benefits and mental performance benefits. For more detailed information about the ketogenic diet, check out this Harward Health Publishing article.
Gluten & Ketogenic Diet
Well make this simple for you- a ketogenic diet is often assumed as a gluten-free diet, but thats not the actual case. The idea is that the basics for any ketogenic diet are to limit carb intake. Now, usual staple foods that have spiking levels of carbohydrates in them also contain gluten.
In other words, staple items made from grains, such as bread, pasta, cereal, baked goods, etc., have increased gluten content. Therefore, youll have to eliminate almost all grain-based foods from your diet when switching to a keto diet. While the ketogenic diet allows 5-10% daily carb intake, even a single serving of the foods containing grains exceeds that limit. Therefore, the common interpretation is that you spontaneously eliminate grains, and therefore gluten, from your diet once you go on a keto diet.
Read Also: Gluten Free Pizza St Paul
Helpful Insights About Dannon All Natural Yogurt
- Net Carbs are 17% of calories per serving, at 20g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether youre going to eat more food later.
- This foods %DV for sodium is 3%. At 65mg, its considered low in sodium according to the FDAs standard for %DV . The organization considers any food with %DV of less than 5% as low in sodium.
Why Does Gluten Get Such A Bad Rap
Gluten continues to be demonized by many health-conscious individuals. But does it deserve this reputation?
For those with celiac disease, gluten definitely deserves the bad rap. These individuals have an autoimmune reaction to gluten that can cause many health troubles, as discussed above.
But is gluten bad for those without celiac disease or a true allergy to wheat?
Although many people think that gluten-containing foods play a role in causing or worsening an array of non-gastrointestinal symptoms , there is a lack of solid evidence. The strongest statement that can be made regarding glutens association with other health problems is that, in people with suspected non-celiac gluten sensitivity, gluten might exacerbate some of their pre-existing symptoms.15
There is speculation that changes to the methods of processing gluten-containing foods or an increase in gluten intake may be responsible for the rising prevalence of gluten-related conditions.16
However, given that there are several other substances in gluten-containing foods that may actually be responsible for peoples adverse reactions, it seems prudent to focus more on the types of food that contain gluten and related substances, as opposed to gluten itself.17
Recommended Reading: Gluten Free Brownies From Scratch
Can You Eat Gluten Free Pasta On The Keto Diet
If you are on a low carb diet or like to vary your meals, its worth trying gluten free pasta. Its often made with rice, corn or quinoa flour. These pasta are light and tasty, although they have a slightly different texture to regular pasta. There are also gluten free wholemeal versions that are even more healthy.
As far as the keto diet is concerned, avoiding gluten-containing foods that can affect your weight loss efforts is essential. However, if you are gluten intolerant or want to try something different, low-carb pasta made with varying types of flour is an excellent choice.
As always, pay attention to the number of calories in these products and consume them moderately.
Does Keto Bread Have Gluten
Wheat-based breads may also be considered for keto if you are gluten-free.
Gluten-free diets are frequently recommended to people who are suffering from coeliac disease or are gluten intolerant. The gluten-free diet has also gained popularity as a way to lose weight. A member of the gluten family is a protein found in wheat, barley, and rye. Giniline and glutenin proteins are present in the blood as well. Foods with gluten-free content can be processed into flour, such as rice, almonds, buckwheat, chickpeas, sorghum, quinoa, and millet. People with coeliac disease can eat gluten-free bread as an alternative to refined flour. A gluten-free diet has no proven health benefits or weight loss benefits.
Although there are a few keto-friendly alternatives to popcorn, the vast majority of people make their own. It is also possible to use coconut flour instead of cornstarch to make low-carbohydrate keto popcorn, and gluten-free cornmeal can be substituted. In addition, use olive oil or melted butter to make keto popcorn that is both gluten- and dairy-free. You can watch movies and TV shows without worrying about gluten or dairy by watching Keto Popcorn. A serving of this healthy snack is a meal that can be enjoyed by any dieter.
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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!
How To Stay In Ketosis While Being Gluten
If you’re following a strict gluten-free diet, there are a few things you need to do to make sure you stay in ketosis.
First, focus on eating whole, unprocessed foods. These are the best for your health and will help you stay in ketosis.
Second, be thorough about checking labels. Some processed foods may contain gluten.
Third, limit your intake of processed keto foods. These are often high in unhealthy ingredients that can kick you out of ketosis.
Fourth, make sure you’re getting enough vegetables. Non-starchy vegetables are low in carbs and calories but high in nutrients. So, they’re a great addition to the keto diet.
Finally, get in your healthy fats and protein. These are essential for the keto diet and will help you stay in ketosis.
Read Also: Gluten Free Foods To Avoid
What Can We Eat On A Keto Diet
As your body will only be focused to burn fats as fuel, you will require a substantial amount of fatty food. However, this does not mean to consume all the fried food you can find. In a high fat diet, you have to focus on consuming only healthy fat to still achieve your required nutrients.
Your meals should be based around these foods:
- Fatty fish Salmon, tuna, trout and mackerel.
- Meat Chicken, steak, turkey, ham, sausages and bacon.
- Eggs Opt for pastured or omega-3 whole eggs.
- Low carbohydrate veggies Most green leaf veggies, tomatoes, onions, etc.
- Cheese Unprocessed .
- Butter and cream Opt for grass fed.
- Healthy oils Mainly extra virgin oil, avocado oil and coconut oil.
- Condiments Salt, pepper or any herbs and spices.
Keto Focuses On Lowering Carbs To Under 5%
We remove almost all carbs from our diet and replace them with quality fats and proteins on keto. Common foods youll find in a keto diet include:
- Fatty cuts of meat
These foods boost your bodys ketone production. Studies show ketones improve brain power, increase energy levels and even reduce your risk of developing serious ailments like Alzheimers and heart disease.
But even if youre getting all these benefits on keto, if you eat low-carb products that contain gluten, youll feel the side effects.
When eating a gluten-free diet, youre not experiencing any of these benefits. Most gluten-free diets still contain rice, gluten-free bread, quinoa and other foods that knock you out of ketosis.
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Tips For The Best Keto Cornbread
Here are some quick tips for better keto baking results.
- Swapping out the sweetener. If you want to use a different type of sweetener than erythritol, you can. If it measures the same 1:1 ratio, use the amount listed in the recipe. If your sweetener is more or less concentrated, youll have to calculate the converted amount by checking the back of the bag.
- The batter will be quite thick after mixing the dry and wet ingredients together. Youll need to use a spatula to spread it out a bit in the baking pan.
- Use a non-stick pan. Use a good quality, seasoned cast-iron pan, or prepare other baking pans with non-stick spray.
- If you find that your cornbread is browning too quickly, you can cover the pan with foil.
- Let the cornbread cool in the pan for about 5 minutes before slicing. Gluten-free bread like this keto cornbread is tender and crumbly when warm. So, its best to let it cool in the pan before slicing it.
You Can Enjoy Bread On Keto
As you can see, it is absolutely possible to enjoy eating bread on keto! You just need to be mindful of the ingredients, pick the ones that are high in fiber and low on carbs.
Not sure what to watch out for? Ive listed a few to help you screen your loaves the right way.
Traditional bread ingredients you will want to avoid are:
These items are high in grains and carbs, resulting in your body getting booted out of ketosis when eaten. Fortunately, there are SO many keto bread options available in the market.
You know what they say! Where theres a will in keto, theres a way. Try some of the brands Ive listed and you may well discover a new essential household staple!
Read Also: How To Use Keto Strips
Read Also: Best Digestive Enzymes For Gluten Intolerance
Easy Keto Cornbread Recipe
This easy keto cornbread is so delicious, you might like it better than the real thing! You and your family will love the authentic texture and delicious flavor. Plus, like all of my recipes, its keto-friendly and gluten-free.
Keto Cornbread is the perfect thing to serve with Keto Chili or other keto soups. And, dont forget to make a batch of this keto cornbread to turn it into our best Keto Stuffing recipe this Thanksgiving.
Can You Eat Oreos On The Keto Diet
Cookies, despite the fact that the Keto Diet is not a set-list diet, can be consumed as long as they meet your macros. Although the Oreo is not typically considered high in carbohydrates, like all foods, it contains a certain amount. The Original Oreo contains 18g of total carbohydrates, 18g net carbs, 3g fat, and 1g protein in addition to 100 calories. Oreos may not be the best choice for those who are following a keto diet, but they are still permitted. Cheese, olives, fatty cold cuts, and bacon are examples of carb-free keto snacks that are ideal for weight loss. As a low-carbohydrate snack, you can also use nuts like macadamia nuts, pecans, or Brazil nuts. Hardboiled eggs are also a good option if youre looking for something a little more healthy.
Read Also: Gluten Free White Chocolate Chips
Does Keto Mean Gluten
Keto does not mean gluten-free. Those following keto are not necessarily following a gluten-free diet as the two have different requirements.
A keto diet focuses on eating a low-carb, high-fat diet in an effort to push the body into the metabolic state of ketosis.
Ketosis is a metabolic state in which the liver begins to break down stored body fat into fatty acids called ketones and uses these as fuel rather than using blood sugar. Keto diets require you to eat fewer than 50g of carbohydrates a day to achieve this.
A gluten-free diet requires you to stop consuming gluten-containing foods. While many common carbohydrates do contain gluten, the keto diet is not, by definition, gluten-free. For example, a low-carb bread could be keto but not gluten-free.
