What Carbs Are Gluten Free? A Complete Guide to Gluten-Free Carbs

What Are Gluten-Free Carbs?

Following a gluten-free diet means avoiding foods that contain gluten, a protein found in wheat, barley and rye. For people with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an immune response that damages the small intestine.

Many healthy carbohydrates are naturally gluten-free. Switching to these gluten-free carb sources allows you to manage gluten intake while still getting nutrients from whole grains, fruits, vegetables and legumes.

Gluten-Free Whole Grains

Whole grains provide important nutrients like fiber, B vitamins, iron, magnesium and selenium. Luckily, there are many gluten-free whole grain options:

• Amaranth
• Buckwheat
• Corn
• Millet
• Oats - must be certified gluten-free as they may be cross-contaminated with wheat during processing
• Quinoa
• Rice - brown, black, red and wild rice
• Sorghum
• Teff

These gluten-free grains can be enjoyed whole, cracked or ground into flour. They make excellent replacements for wheat-based products like bread, pasta and baked goods.

Starchy Vegetables

Starchy vegetables are also gluten-free carb sources. These include:

• Cassava
• Corn
• Plantains
• Potatoes
• Sweet potatoes
• Taro
• Yams

Try using mashed or roasted sweet and regular potatoes instead of wheat-based side dishes. Plantains or yuca are excellent gluten-free replacements for sandwiches and wraps.

Legumes

Legumes like beans, peas and lentils are naturally gluten-free:

• Black beans
• Chickpeas
• Kidney beans
• Lentils
• Peas
• Peanuts

Incorporate legumes into your diet by making homemade hummus, adding beans to salads, soups and chili or swapping them in for wheat-based side dishes.

Fruits and Vegetables

All fresh fruits and vegetables are gluten-free, including:

• Berries
• Citrus fruits
• Melons
• Stone fruits
• Apples and pears
• Leafy greens
• Cruciferous vegetables like broccoli and Brussels sprouts
• Asparagus
• Carrots
• Squash
• Tomatoes

Fill your diet with fresh produce to increase your fiber, vitamin, mineral and antioxidant intake on a gluten-free diet.

Nuts, Seeds and Nut Butters

Nuts, seeds and nut butters like almond butter and peanut butter are versatile, nutrient-dense gluten-free options:

• Almonds
• Cashews
• Chia seeds
• Flaxseeds
• Hazelnuts
• Macadamia nuts
• Peanuts
• Pecans
• Pine nuts
• Pistachios
• Pumpkin seeds
• Sunflower seeds
• Walnuts

Combine nuts and seeds with gluten-free oats or granola for a crunchy cereal or energizing trail mix. Nut butters make great gluten-free sandwich fillings, dips and sauces.

A Sample Gluten-Free Meal Plan

Following a balanced gluten-free diet with nutrient-dense carbohydrate sources is important for health. Here is a sample one-day gluten-free meal plan:

Breakfast

• Gluten-free oats topped with slivered almonds and blueberries
• Scrambled eggs

Lunch

• Tuna salad sandwich on gluten-free bread with lettuce and tomato
• Vegetable crudits with hummus
• Handful of gluten-free crackers

Dinner

• Quinoa stuffed peppers
• Roasted broccoli

Snacks

• Sliced apple with peanut butter
• Popcorn
• Baby carrots and celery with guacamole

Try to include plenty of naturally gluten-free whole grains, fruits, vegetables, nuts, seeds and legumes throughout your day.

Health Benefits of a Gluten-Free Diet

A gluten-free diet offers several potential health benefits besides simply managing gluten intake:

May Improve Digestive Health

Eliminating gluten-containing grains may alleviate digestive issues like gas, bloating, diarrhea and constipation for those sensitive to gluten.

Increases Intake of Nutrient-Dense Foods

Following a gluten-free diet that emphasizes whole foods naturally increases intake of fruits, vegetables, lean protein, nuts and gluten-free whole grains.

Reduces Inflammation

Gluten can trigger chronic inflammation for those with gluten sensitivities. Removing gluten reduces inflammation, which may decrease disease risk.

Promotes Weight Loss

Gluten-free diets tend to be higher in fiber and lower in added sugars, which may aid weight loss. However, weight loss results still come down to overall diet quality and calorie intake.

May Improve Cholesterol Levels

Gluten-free diets have been linked to lower cholesterol levels. Again, this is likely tied to an overall improvement in diet quality when following a gluten-free diet.

Potential for Improved Energy

Those with gluten sensitivities may experience improved energy levels and less fatigue on a strict gluten-free diet if gluten was causing symptoms.

Risks and Precautions for a Gluten-Free Diet

A gluten-free diet also comes with some drawbacks:

Difficult to Maintain Long-Term

Following a strict gluten-free diet can be challenging. Gluten-free versions of bread, baked goods and other foods are not always readily available.

Potential for Nutrient Deficiencies

If your gluten-free diet lacks variety, you may miss out on important nutrients like B vitamins, iron and fiber. Consulting with a dietitian knowledgeable in gluten-free diets can help prevent deficiencies.

Higher Cost

Gluten-free specialty products tend to cost more than traditional wheat-based foods. Purchasing naturally gluten-free whole foods can help reduce costs.

Contains Less Fiber

Gluten-free bread, pasta and baked goods typically provide less fiber than the traditional wheat-based versions. Getting in plenty of high-fiber produce is important.

Often Higher in Calories, Fat and Sugar

The recipe adjustments made in gluten-free baked goods, like added sugar and fats, can cause them to be higher in calories than wheat-based options.

May Cause Social Challenges

Dining out and traveling while maintaining a strict gluten-free diet can be socially limiting. Being prepared ahead of time makes these situations easier to navigate.

The Bottom Line

Following a gluten-free diet means avoiding foods containing the protein gluten. For people with celiac disease or gluten sensitivity, this eliminates digestive and health issues triggered by gluten.

Many healthy carbohydrate foods like fruits, vegetables, gluten-free whole grains, legumes and nuts are naturally gluten-free. Emphasizing these whole foods on a gluten-free diet provides fiber, vitamins, minerals and antioxidants.

Overall, research on the benefits and risks of a gluten-free diet is still emerging and mixed. Consulting with a knowledgeable dietitian can ensure you're meeting nutrient needs while managing gluten intake.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.