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Gluten-free diet and Keto diet can appear similar, because they share many common foods, but they are not the same.
What is gluten-free?
With gluten-free we refer to all the products or diets that don’t contain gluten. Gluten is a protein found in wheat and other grains, such as barley and rye.
Gluten improves the texture of foods: that’s why it can be found in many types of foods, even products you would never suspect.
It is wrong to think that gluten-free means not eating carbohydrates because products such as rice, potatoes, legumes, don’t contain gluten.
Additionally, gluten can be found in in many beauty products, such as cosmetics and fragrances.
This diet is essential for individuals with celiac disease, wheat allergy, or non-celiac gluten sensitivity.
Are Gluten-free and Keto the same?
Gluten-free and Keto can appear similar, because they share many common foods, but they are not the same.
The key difference is that while Keto diets focus on excluding high-carb products, Gluten-free diets focus solely on avoiding foods that contain gluten, without specific restrictions on overall carbohydrate intake.
In both Gruten-free and Keto approach the following products are allowed: berries, veggies, meat and poultry, fish and seafoods, nuts, diary (sugar-free for keto).
Is a gluten-free diet ketogenic?
Although eating gluten-free focuses on foods allowed on a keto lifestyle (such as eggs, fish and meat, veggies,..) not all the gluten-free products are suitable for a ketogenic diet.
Many gluten-free products contain a conspicuous amount of carbs, such as rice, quinoa, potatoes, and gluten-free baked goods.
So, when people follow a keto diet, they often naturally eliminate many gluten-containing foods from their diet.
Remember: not all keto-friendly foods are gluten-free, and not all gluten-free foods are keto-friendly.
Is a keto diet also gluten-free?
Although eating keto excludes many products with gluten and wheat, it is important to note that not all keto-friendly products are gluten-free.
Nowadays, many keto industrial products containes gluten, or be at risk of cross-contamination.
Some common keto products that may not always be gluten-free, because they may contain wheat or gluten-based ingredients, maltodextrin, gluten-based soya sauce, .
be careful reading the labels of ingredients such as keto breads, bars, sauces, supplements, and desserts.
Remember: not all gluten-free foods are keto-friendly, and not all keto foods are gluten-free.
What to eat if you follow a Keto Gluten-Free diet
A Gluten-free Keto diet is very similar to a clean keto. Focus on veggies, protein, and healthy fats. Start filling your plate with protein: eggs, fish, meat or poultry. Add in good fats: olive oil, seeds, nuts.
Naturally Keto Gluten-Free Foods
The following ingredients are suitable for both keto and gluten-free lifestyle:
Berries
Vegetables, not starchy
Meat and poultry (wholefood)
Fish and seafood
Dairy (sugar-free low-carb)
Nuts and nut flour
Oils, unaltered, such as olive and coconut oil
Commercial keto gluten-free products
A few of the best keto and gluten-free commercial products:
Keto gluten-free meals examples
Here a few of my recipes that are perfect for a keto gluten-free meal:
Grilled chicken salad with cottage cheese
Grilled cod with tomatoes
Edamame pasta with homemade pesto or tomato sauce
Omelette with chicken breast and spreadable cheese
Keto gluten-free sweet treats
Here a few of my sweet recipes that are perfect for a keto gluten-free diet:
How to follow a keto gluten-free diet on holiday
- Stick to raw veggies.
- Focus on proteins, without sauces and extra ingredients. The best is asking grilled/roast meat and fish.
- Take with you your favorite gluten-free keto products.
- Research if your accomodation has a gluten-free menu.
- Research in advance for restaurant that serves keto and gluten-free options.
I hope you enjoyed this post. Read also:
How I test my ketones at home with a Ketone Meter
My Experience with High-Protein Keto
Keto Products always in my home for weight loss
Keto-friendly Drinks to order on a night out
Best keto low-carb wines to drink
Hi, I’m Simona! After experiencing the restrictions of keto, I’m now enjoying a balanced diet that brings freedom and happiness to my eating habits.
You find me on Instagram, Pinterest, and sometimes on Facebook.
I also write a lot of keto recipes on my Italian blog keto-with-simona.
Check also:
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