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Is Keto Diet Gluten Free

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How To Do A Low

ZUCCHINI FRITTERS | healthy, gluten-free, low-carb, keto recipe

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.

How To Make Keto Cornbread

The recipe for this keto cornbread couldnt be simpler. Youll just whisk all of the ingredients together in a mixing bowl, and then spread the batter into a cast-iron skillet or 8×8 baking pan.

After baking and cooling, this cornbread is ready to top with butter, and perhaps a little bit of sugar-free maple syrup yum!

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.

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Also Check: What Does Gluten Intolerance Feel Like

If You Want To Quit Gluten On Keto Heres My Advice:

Youre going to make two lists.

Before you go gluten free, make the first list. Youll write down every single health issue that you have right now, big or small. Write down how frequently you get sick or have a sinus infection or other infections. Anything recurring or chronic.

Its okay if you dont get it all. I realized I forgot about some problems until they got better simply because I had gotten used to adapting around them! Just write down everything you can think of right now.

After you quit gluten, make a second list.

On the second list, record everything that starts to improve . Ill bet you see some awesome improvements, even if you didnt think you were gluten sensitive!

And when people come around asking why youre going gluten free when you havent tested positive for celiac disease or a wheat allergy, you can refer to your list.

Grab your FREE Keto Foods Cabinet Cheatsheet for easy reference!

And remember, its your health, not theirs. You dont need to answer to anyone if you dont want to! If you feel like telling people the Flying Spaghetti Monster has told you to stop eating gluten products, thats good enough! These lists are definitely more for you than anyone else.

All hail the Flying Spaghetti Monster!

Youre Still Spiking Inflammation When Eating Gluten

Clean Keto Bread

Gluten-free products may still contain carbs, sugars, preservatives and other forms of additives. So if youre eating these processed foods regularly, youre still triggering inflammation, making it difficult to get healthy.

But with keto, you focus on avoiding carbs and not triggering inflammation. This is an essential difference because inflammation is a significant factor behind most chronic diseases.

Your body triggers inflammation in response to a threat. It helps prevent injuries from becoming fatal and infections from spreading.

But if youre eating processed foods that your body perceives as threats, youre always in this fight or flight mode, causing long-term damage.

So although youll be able to manage celiac disease with a gluten-free diet, youll still trigger inflammation by eating high-carb processed foods. Here is a study that outlines the pros and cons of a gluten free diet for people with celiac disease.

Also Check: Lactose And Gluten Intolerance Symptoms

Side Story: Being Our Own Advocates

When my daughter was born, she failed her hearing test. She failed it again at 3 months. Her pediatrician wanted to put tubes in her ears.

She was scheduled at the ripe old age of 4 months for a surgery that included anesthesia for her tiny body.

Sure, its a minor outpatient operation, and all you NICU parents are probably rolling your eyes at my wimpy reaction. But I just couldnt shake the feeling that it wasnt right for my daughter.

I cancelled the surgery. A week later, my daughter had an appointment with the audiologist and passed her hearing test with flying colors.

The audiologist explained that she probably just had fluid in her ears from the birth that was taking time working its way out.

Be your own advocate and listen to your intuition!

Doctors cant possibly have all of the facts. We may not all have the years of training and experience they have, but they havent lived in our bodies or watched our children grow or our parents suffer.

The patient-doctor relationship should be a partnership, and in the end our intuition and determination to ask questions and press for answers will take us far.

Dont forget to grab your FREE Keto Foods Cabinet Cheatsheet!

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.

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The Genesis Of Ketogenic

Despite its recent popularity, the ketogenic diet isnt new. Nearly a hundred years ago, it became a popular treatment for children with epilepsy, a seizure disorder. Before the 1920s, medications for epilepsy were limited and not always effective. Researchers noted that after two to three days of fasting, however, seizure activity decreased. This was thought to be a result of a metabolic change in the brain, from burning carbohydrates to utilizing ketone bodies from fat as the primary fuel.

Because long-term fasting isnt an option, researchers discovered that depriving the brain of carbohydrates produced many of the same beneficial effects. The first documented ketogenic diet plans were similar to what is used today for seizure control, with as many as 90 percent of calories in the diet coming from fat. The diet fell out of fashion in the late 1930s as a result of the discovery of more effective seizure-control medications, although it has enjoyed a resurgence in recent years for children with epilepsy that doesnt respond well to medications.

How Do I Start Keto

Low Carb Gluten Free Crackers – Keto Snack Attack!

There is no one-size-fits-all answer to this question, as the best way to start a ketogenic diet will vary depending on your individual goals and health status.

However, there are some general tips that can help you get started on your keto journey.

If youre interested in starting a keto diet, the first step is to talk to your doctor or a registered dietitian to get their approval.

Once you have their okay, you can start making some changes to your diet.

Most people will need to cut back on their carbohydrate intake and increase their fat intake when starting a keto diet.

This can be done by eating more fatty meats, full-fat dairy products, nuts and seeds, avocados, and oils.

You should also make sure to get enough electrolytes, which can be found in salt, bone broth, and certain supplements.

You may also want to consider intermittent fasting when starting a keto diet, as this can help accelerate fat loss.

Starting a ketogenic diet can be challenging, but with proper planning and preparation, it can be a very successful way to improve your health and reach your fitness goals.

Read Also: Vegan Gluten Free Mac And Cheese

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Foods To Avoid On A Keto Diet

This diet restricts a substantial amount of carbohydrates in your body to ensure that only fats will be burned. Therefore, any type of food with a high carbohydrate content should be limited.

Here is a list of high-carb foods that should be limited:

  • Grains and starches Pasta, rice, cereals, wheat-based products,etc .
  • Sugary foods Cake, candy, ice cream, fruit juice, etc .
  • Fruits All kinds of fruits .
  • Beans and legumes Chickpeas, kidney beans, lentils, peas ,etc.
  • Root vegetables and tubers Carrots, sweet potatoes, potatoes, etc.
  • Alcohol Due to alcohol carb content, many alcoholic beverages are not recommended.
  • Sugar-free diet foods These food are often high in sugar alcohol and tend to be highly processed.

The Importance Of Decarboxylation

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But first, dont forget to . While decarboxylation may sound challenging, all it takes is a baking sheet and some time in the oven. Decarboxylation is the process by which acidic cannabinoids are transformed into the cannabinoid we know and love, like THC and CBD.

The cannabis plant is full of acidic cannabinoids, like CBDa and THCa. These compounds are similar to CBD and THC but dont have quite the same reaction in your body. When you smoke, decarboxylation is taken care of for you by your lighter. But when you make edibles, decarbing is the key step to ensure you have a potent final product.

Read Also: Is Potato Starch Gluten Free

Examples Of Ketogenic Foods That Are Gluten

  • Fatty fish Salmon, tuna, trout and mackerel
  • Meat Chicken, steak, turkey, ham, sausages and bacon
  • Eggs Choose pasture-raised or high omega-3 whole eggs
  • Low carbohydrate vegetables Most green leaf veggies, tomatoes, onions, etc
  • Cheese Unprocessed
  • Butter and cream Choose grass fed cream and butter from whole milk
  • Healthy oils Mainly extra virgin oil, avocado oil and coconut oil
  • Condiments Salt, pepper or any herbs and spices
  • Cream and Half-and-half

It’s always good to talk with a registered dietitian before making any major dietary change, including both the gluten-free and keto diets.

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Should I Avoid Gluten Or Eat Gluten

The trend of individuals reducing or eliminating gluten from their diets is increasing worldwide.19

Although a gluten-free diet is a necessity for people with celiac disease and recommended for those with gluten intolerance, people without diagnosed gluten issues are also excluding it from their diets because they believe it healthier to do so.

Many claim to lose weight or experience other improvements in health when cutting out gluten, but there is no solid evidence to support this strategy.20

Is The Keto Diet Good For Gluten Intolerance

Flourless EggWhite Keto Bread | Dairy and Gluten Free Bread

Because the keto diet is so low in carbohydrates, it’s naturally then, lower gluten as many of the foods that are typical to the North American diet are wheat-based.

Think: whole grain breads, cereals, crackers, cookies, cakes, muffins, etc.

So you certainly can follow a keto diet and have a diet that’s gluten-free

But just because you are following the keto diet, doesn’t mean it’s gluten-free so you’d still want to cut out the main sources of gluten.

You can get started with my Cheat Sheet! Foods to Avoid for Busy Moms with Gluten Intolerance. Grab it here.

Also Check: Heart Healthy Gluten Free Diet

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