Low Carb vs Gluten Free: 5 Reasons Why Low-carb Wins for Weight Loss

Low Carb vs Gluten Free: 5 Reasons Low Carb wins for Weight loss

Recently, I have changed my lifestyle and studied the differences between low-carb and gluten-free diets. It is important to know why people choose one over the other. I quickly realized some key differences between the two would impact what foods people could and should eat. In this article, I’ll be exploring the differences between low-carb and gluten-free diets and the potential pros and cons of each.

I have a cousin who was recently diagnosed with celiac disease and gluten intolerance. Gluten is a protein and some people cannot digest it successfully. It has been an eye-opening experience for me. If he eats gluten, it can cause damage to the lining of his small intestine. It has made me more aware of the daily struggles and triumphs faced by people with this condition. I am learning more about the celiac disorder, so I won’t discuss it in this article.

There are reasons beyond diet and weight loss for a gluten-free lifestyle. Gluten-free isn’t a diet to lose weight. People lose weight with a low carb diet but, there are many other options. A low-carb diet is not right for everyone.

What are the symptoms of Gluten Intolerance?

Gluten intolerance (also known as nonceliac gluten sensitivity and non-celiac whey sensitivity) can manifest in many ways. They may include:

  • Bloat
  • Abdominal pain
  • Constipation or diarrhea
  • Gas
  • Headache
  • Fatigue
  • Muscle or joint pain
  • Anxiety or depression
  • Skin rash
  • Tingling or numbness in the feet and hands
  • Mouth ulcers

Noting that many of these symptoms can also be experienced in other conditions, you must speak with your healthcare provider or registered dietitian about any symptoms you suspect may be caused by gluten. They will be able to help you identify the root cause and offer appropriate treatment. If you do suffer from gluten intolerance, you may benefit from a gluten-free diet.

When should I avoid Gluten?

low carb vs gluten free

Celiac disease is a severe autoimmune disorder in which the body attacks the small intestine when gluten consumption is made. People who have this condition must avoid gluten to manage it. Strict gluten-free eating habits are essential to prevent damage to the small intestine and other serious health issues resulting from gluten consumption.

Non-celiac gluten sensitivity sufferers may also find it beneficial to avoid gluten. This can help reduce or eliminate symptoms. Before making significant dietary changes, consult a registered dietitian or healthcare provider. They will help you decide if gluten avoidance is safe for you and guide you.

People who have gluten sensitivities may develop deficiencies in key nutrients such as fiber, B vitamins, and other essential nutrients.

The 5 Reason why a Low-Carbohydrate diet is better for losing weight

It all begins with your goals.  If your goal is to lose weight, a low-carbohydrate diet is better than a gluten-free diet.  Here are 5 reasons why low carb vs gluten free is not an even match:

  1. Low Carbohydrate Consumption. This can help in trying to lose weight and in blood sugar control.
  2. You have more freedom to eat: Low carb diets are less restrictive than gluten-free diets. If you can tolerate gluten, low carb diets allow for the consumption of gluten.
  3. Focus on Whole Foods. A low carb diet emphasizes whole foods like fruits and vegetables. However, going gluten-free might require you to eat processed foods.
  4. Health benefits: Low-carb diets have been associated with improved health. This includes weight loss, cholesterol control, mental focus and blood glucose control.
  5. More Variety: Low-carb diets offer more variety than gluten-free diets. This can help you maintain a healthy and balanced diet.

What is a Carbohydrate?

Carbohydrates, a macronutrient, are a vital energy source for most of the world. You can find them in many foods, including fruits, vegetables, dairy products, and grains. There are two types of carbohydrates in your diet: simple carbs and complex carbs.

Simple carbs are also known simply as simple sugars. They are made up of just one or two sugars that are easy to digest by the body. Simple carbs are honey, table sugar, and fruit juice.

These foods contain simple Carbohydrates:

white rice

  • White Rice
  • White Bread
  • Bananas
  • Grapes
  • White Potatoes

Complex carbs are also called complex sugars or polysaccharides. They are composed of more than one sugar and have a more complicated structure. Complex carbs take longer to digest but provide sustained energy. Complex carbs can be found in whole grains, legumes, and vegetables.

These foods contain Complex Carbohydrates:

  • Brown Rice
  • Bulgur
  • Oats
  • Quinoa
  • Whole Wheat Pasta

What is Gluten and a Gluten-Free Diet?

Gluten is most commonly found in grains such as wheat, barley, and rye. Gluten gives dough its elasticity, allows it to rise and retain its shape, and gives foods such as bread its chewy texture.

Gluten-free diets are diets that do not contain gluten. This diet is best for people with celiac disease or gluten intolerance, which affects the immune system and can cause damage to the small intestine. Gluten-free means removing foods from your diet such as bread and pasta. It also allows for the inclusion of gluten-free foods such as fruits, vegetables, and legumes. Removing gluten from the diet isn’t more healthy for people who tolerate gluten.

A gluten-free diet can help manage the complications and symptoms of celiac disease. Individuals with other conditions, such as IBS or autoimmune disorders.

The most common foods that contain gluten are:


  • Bread
  • Pasta
  • Pizza
  • Cereal
  • Baked goods (cakes, cookies, etc.)

Are Carbs Gluten Free?

Gluten-free is not possible for all carbohydrates. Gluten can be found in wheat, barley, and rye. Gluten can be found in foods that include these grains, such as bread, pasta, baked goods, and other bakery products. Many carbohydrate sources are naturally gluten-free. These include fruits, vegetables, legumes, and grains such as rice, corn, and quinoa. You must carefully read food labels if you’re following a gluten-free diet.

Here are 5 Carbohydrates that are Free of Gluten:

quinoa sald

  • Brown Rice
  • Quinoa
  • Oats
  • Corn
  • Potatoes

Is Gluten-Free the same as Low Carb?

Gluten-free foods can be low in carbs, depending on the food and ingredients. Some gluten-free grains, like amaranth and quinoa, have higher carbohydrate contents than other foods such as rice or corn. Gluten-free flours made from nuts or beans may contain more starch than other flours, such as almond flour.

Because of the prevalence of gluten intolerance, many food makers have made gluten-free products for staple foods, including gluten-free bread. Gluten free pasta for example still contains a lot of carbs. Often keto food options are also gluten free. For example a keto pizza is often a gluten-free pizza, you just need to make sure and read the label.

Many foods, such as meats, poultry, eggs, and other non-starchy veggies, are naturally gluten-free or low in carbohydrates. It is essential to choose low-carbohydrate foods that are naturally gluten-free and avoid gluten if you’re trying to prevent it.

Because of the increase in gluten-free options, people without celiac disease have begun purchasing them, thinking they are healthier. Gluten-free options can be lower in carbs depending on the recipe, but many are still high in carbohydrates.

Is Keto Gluten Free?

is keto gluten free

Although the keto diet was not designed to be gluten-free, it can be used as such. It emphasizes whole, unprocessed foods, which are naturally gluten-free.

Remember that gluten can be found even in certain foods. This includes bread, pasta, and baked goods in the keto diet. It is isn’t crucial to choose gluten-free foods if you follow a keto diet. Also, could you carefully read labels to find hidden gluten? To ensure you are getting the nutrients you need while on a ketogenic diet, it is a good idea to consult a registered dietitian.

What is the Difference Between a Gluten-Free and Low-Carb Diet?

Gluten-free diets are diets that do not contain gluten. This is the protein found in wheat and barley. Celiac disease is when the immune system reacts negatively against gluten. This can cause damage to the small intestines.

A low-carbohydrate or low-carbohydrate diet, on the other hand, is a diet that limits the intake of carbohydrates. This can be done by restricting your eating or choosing low-carbohydrate food. There are no foods that are completely carb free. Low-carbohydrate diets can be used to lose weight and manage specific conditions such as diabetes or high blood pressure.

You can still eat a gluten-free diet, even if it is low in carbs. However, this requires careful planning and selecting low-carbohydrate, naturally gluten-free foods. The difference between gluten-free and low carb diets has to do with the gluten content of the food you eat. To ensure you meet your nutritional needs, it is essential to consult a registered dietitian.

Gluten-Free Vs. Keto Diet

The keto diet is designed to induce a metabolic state called ketosis. The body uses fat instead of carbohydrates to produce its primary energy source. The keto diet is a diet that restricts the intake of carbohydrates and high levels of fat (usually 70 to 80% of daily caloric intake).

Both gluten-free and keto diets exclude certain foods. However, their goals and focus are different. A gluten-free diet excludes gluten to manage celiac disease and non-celiac gluten sensitivities. The keto diet reduces carbohydrates and increases fat intake to promote weight loss. You can follow a gluten-free diet without sacrificing carbohydrates.

In Summary

In summary, when it comes to diet, low-carb is the way to go! It is much more effective for weight loss, provides greater energy and focus, reduces hunger cravings, and can even be more affordable than gluten-free. Low-carb eating also helps keep your blood sugar at a healthy level. So, to make positive changes in your health and lifestyle, consider trying a low-carb diet!


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