We recently covered whether a gluten free diet is good for type 2 diabetes and blood sugar. Strangely, many people with type 2 diabetes and prediabetes automatically think that following a gluten free diet is going to be better.
Certainly it can be, if you have the right kind of gluten free eating plan. However, since we do encourage a low carbohydrate eating plan, we’re here today to discuss: is gluten free low carbohydrate?
The answer might really surprise you.
Is gluten free low carbohydrate?
The short answer is no, a gluten free diet is not low carbohydrate – at least, not how most people would think of gluten free.
If you just go ahead and swap all the foods you might normally eat for gluten free versions, it’s not going to mean a lower carb diet. In actual fact, it likely means a higher carb diet. Many gluten free products contain more carbohydrate than non-gluten free versions – as we’ll explore in more detail below.
However, a gluten free diet can be low carbohydrate – if you have the right eating plan with healthy gluten free carbs. For example, our weekly meal plans are gluten free.
Does gluten free bread have carbs?
Absolutely yes, gluten free bread does have carbs!
Gluten free bread is an average 12 grams of carbs per slice, whole grain bread is about the same.
Does gluten free pasta have carbs?
If you’re wondering if gluten free pasta is lower in carbs, the answer is no.
Generally, a gluten free penne pasta has around 44 grams of carbs per 56 gram serve. Regular wheat pasta has about 18 grams. Gluten free flours can be very high in overall carbohydrates so when they are made into products, the carbs will follow.
Do gluten free noodles have carbs?
Like gluten free pasta, most gluten free noodles will also contain significant amounts of carbohydrates. Take rice noodles as an example. One cup of noodles is about 44 grams of carbs
Of course, there are some suitable options, such as konjac noodles, which are both low carb and gluten free.
Does gluten free flour have carbs?
Yes, as we just mentioned about, gluten free flour does have carbs, and most have a lot of carbs too!
Rice flour has about 60 grams per half cup.
Buckwheat flour per half cup is around 42 grams.
Half a cut of oat flour is about 34 grams.
Some lower carb gluten free flours include almond flour (12g/ half cup) and flaxseed meal (16g/ half cup).
Healthy gluten free carbs
We encourage all people with type 2 diabetes and prediabetes to follow a lower carbohydrate eating plan. In this sense, we recommend to avoid or minimise most grains and grain-based food items.
When you do this, you instantly slash a lot of the problematic higher carb foods from your eating plan. Instead, you can choose the best type of carbs to eat: vegetables!
You can literally fill your plate with vegetables like an all-you-can-eat smorgasboard!
Believe it, that doing so will dramatically improve your blood sugar and health.
Gluten free diet with low carb foods
If you follow a gluten free diet due to coeliac or for health, there is an abundance of low carb foods to choose if you are following a gluten free diet as well.
Our weekly meal plans are gluten free and there is certainly no shortage on variety and tastiness!
For ideas on what to eat, check out our recommended food list here.
Conclusion
A regular gluten free diet is not a low carbohydrate diet. If you take regular pasta, bread, noodles or flour and exchange for gluten free pasta, bread, noodles or flour, you will likely be consuming more carbohydrates than you were before.
However, a gluten free diet can be a lower carb diet too – with the right carbs and the right foods – lower carbohydrate foods of course!
A gluten free lower carb eating plan, like we provide in our weekly meal plans is certainly a very healthy eating plan to follow.
Check out our free resources, or for more help and support, consider joining us as a member.
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