When you’re new to keto (and sometimes even when you’ve been around the keto block a few times!), it’s easy to assume that if something is labeled as gluten free (GF), it would also be low carb. It’s even easier to assume that something labeled keto or low carb would be gluten free.
But this isn’t always the case. Let’s dive into the differences between keto, low carb, and gluten free.
What’s the difference?
Here’s a simple rundown:
Low carb = low in carbs (easy enough, right?)
Keto = ultra low in carbs (it’s low carb taken to the next level!)
Gluten free = does not contain gluten (a protein found in grains like wheat, rye, and barley)
As you may have already guessed, there’s definitely overlap between these three categories! Keto Chow, for example, is both low carb and keto (because it is ultra low in carbs) AND is also certified gluten free. But obviously, having some overlap (even significant overlap!) is different from being interchangeable.
So is gluten free low carb?
Gluten free and low carb
Sometimes, distinguishing between gluten free and keto/low carb is easy. For example, it’s not a surprise that a bowl of mashed potatoes is pretty reliably GF, but it’s definitely not keto or low carb! What about baked goods specifically? That’s where it can get a bit tricky.
There are a few reasons that those frozen gluten free waffles you have your eye on, may not be low carb. The first and most obvious reason is that they may contain sugar. Even foods you wouldn’t expect to be heavily sweetened (like those waffles) can contain a surprising amount of added sugar in one of its many forms.
Sugar and other high-carb sweeteners do not have gluten, so they will not affect a GF label, but they’re obviously not low carb!
What if they don’t have sugar?
Okay, let’s say there’s no sugar. Does that mean those GF bakes are low carb? Nope. In order to replace gluten in baked goods, GF flours are used. Some of those flours (like almond flour and coconut flour) are very low in carbs and are used in keto baking.
But many common GF flours are high in carbs, like oat and sorghum flour. Some of the most popular GF alternatives are even higher in carbs than traditional wheat flour, like white rice flour, brown rice flour, and potato flour!
On top of that, many GF baked goods use added starches that are very high in carbohydrates (like potato starch, arrowroot starch, and cornstarch) to assist as a binder and improve texture. Keto and low carb baked goods will often use other options, like xanthan gum (which is also popular in GF baking) and egg white protein.
What does that mean for you when you’re shopping? Even if there’s a keto-friendly sweetener that’s used in a product, it’s still worth checking the nutrition info to see what other sneaky carbs there might be in the form of flours, starches, and other ingredients.
What about keto?
With all of that in mind, if something is labeled as keto, it must be gluten free, right? Well, not quite.
Most people on keto choose to avoid wheat and other sources of gluten due to the number of carbs. Some feel that anything that does contain gluten is not truly keto. However, some keto-ers do have small amounts of these grains because it fits their macros, because they have days where they are less strict from time to time, or any number of other personal reasons.
For them, a “keto bread” that contains small amounts of wheat, rye, barley, etc. may fit their needs perfectly. However, for someone with a wheat intolerance, gluten intolerance, or Celiac Disease, these kinds of products are clearly not acceptable and can make them very sick!
To complicate matters even further, labeling something as keto or ketogenic is not regulated by the FDA (unlike the term “gluten free” which is regulated).
In other words, there’s no standard criteria that must be met in order to use that label. As Taffy Elrod, keto chef extraordinaire says, “This means that manufacturers are basically working on the honor system when they label foods keto.”
You may find when you read the label that not only does a product contain gluten, but it may even be higher in carbohydrates than you think!
Can I get the condensed version?
The moral of the story is: keto is always low carb, but neither is a 100% guarantee that something is gluten free. To make sure you’re getting the most out of your keto journey, read the nutrition label and ingredients so that you can make more informed decisions. Now, imagine us giving you a high five through the screen. You’ve got this!
Looking for something delicious that’s both gluten free and keto friendly?
If you’re looking for a meal replacement that’s gluten free and keto friendly, then you should try Keto Chow! Keto Chow has over 30 flavors of delicious shake powders that are nutritious and convenient for on-the-go meals. Simply add water, your choice of fat (if you’re on keto) and a packet of Keto Chow into a blender bottle. Then shake, refrigerate and enjoy!
Keto Chow also has four soup bases, like the Keto Chow Spicy Taco Base featured in the picture above. These can be used to create a keto friendly, gluten free soup that’s high in protein and low in carbs. Try Keto Chow today!
