Getting Carbs on a Gluten-Free Diet: Grains, Starches, Fruits

Getting Your Carbs with a Gluten-Free Diet

Following a gluten-free diet means avoiding foods that contain wheat, barley and rye. For many people, cutting out these gluten-containing grains also means missing out on an important source of carbohydrates. Thankfully, there are plenty of nutritious, delicious gluten-free options for meeting your carbohydrate needs.

Why Follow a Gluten-Free Diet?

There are several reasons someone may adopt a gluten-free diet:

Celiac Disease

People with celiac disease must avoid gluten, as it causes immune system damage to their small intestines. Even small amounts of gluten can trigger this autoimmune reaction.

Gluten Sensitivity

Those with non-celiac gluten sensitivity experience digestive symptoms when eating gluten. It can cause abdominal pain, bloating, diarrhea and constipation.

Wheat Allergy

A wheat allergy prompts an immune response that can result in itchy rashes, swelling, coughing, congestion and difficulty breathing.

Other Health Reasons

Some people report improved energy, digestion, inflammation levels and cholesterol numbers when removing gluten from their diets.

Gluten-Free Grains and Starches

While gluten-containing grains like wheat, barley and rye must be avoided, many naturally gluten-free grains and starches can provide carbohydrates.

Rice

All types of rice including white, brown, black, red and wild rice are gluten-free. Rice noodles and rice paper wrappers are also safe options.

Quinoa

This highly nutritious South American grain contains all essential amino acids. It can be used to make pilafs, as a breakfast cereal, or in salads.

Buckwheat

Despite its name, buckwheat is gluten-free and provides a tasty, nutrient-dense substitute for traditional grains in items like pancakes, soba noodles and granola.

Corn

Corn tortillas, polenta, grits and cornstarch offer gluten-free ways to add carbohydrates to your diet. Just check labels since some corn products are processed with wheat.

Oats

Oats are naturally gluten-free but are often contaminated with wheat during growing and processing. Certified gluten-free oats are widely available.

Millet

This ancient cereal grain has a mild, nutty flavor. Use millet in pilafs, as a breakfast porridge or grind it into flour for baking.

Sorghum

Sorghum flour and grains can be used as a substitute for wheat-based options. The flour makes great gluten-free breads, muffins and pancakes.

Amaranth

The tiny grain-like seeds of amaranth pack protein, minerals and fiber. Amaranth flour adds nutritional boost to baked goods. The seeds can be cooked into porridge or used in granola.

Arrowroot

This starchy root adds texture to gluten-free baking. Arrowroot flour helps lighten density and creates a fluffier crumb.

Tapioca

Tapioca starch from the cassava plant thickens recipes and makes chewy gluten-free bread. Tapioca flour adds structure to baked goods. Enjoy boba tea made with tapioca pearls.

Nut Flours

Flours made from almonds, coconuts, hazelnuts and other nuts add protein and healthy fats to gluten-free baked foods. Coconut flour absorbs liquid well in recipes.

Fruits and Vegetables

Fructose from fruits and fiber-rich vegetables also contribute safe, nourishing carbohydrates on a gluten-free diet. They provide essential vitamins and minerals as well.

All Fresh Fruit

Fill your diet with fresh fruits like bananas, berries, citrus fruits, melons, apples, stone fruits and tropical fruits. Dried fruits like raisins, cranberries and apricots are good options too.

Starchy Vegetables

Potatoes, sweet potatoes, squash, peas, corn and plantains are excellent sources of starchy carbohydrates perfect for a gluten-free diet. Eat them steamed, roasted, mashed or fried.

Beans and Lentils

Beans like black, pinto, kidney and cannellini are naturally gluten-free, full of fiber and a great vegetarian protein source. Lentils are also free of gluten.

Non-Starchy Vegetables

Broccoli, carrots, tomatoes, spinach, kale and other veggies provide some carbohydrates, plus loaded with antioxidants, vitamins and minerals.

Gluten-Free Baking

Those avoiding gluten don't have to miss out on delicious baked goods. Here are some tips for gluten-free homemade baking:

Use flours with less protein

Try rice, coconut, almond flours instead of all-purpose. They have less protein than wheat flour so form less gluten-like bonds.

Replace only 14 of wheat flour

Subbing more gluten-free flour alters texture. Start by swapping just 14 of the wheat flour in recipes.

Blend flours for best results

Mix 2-3 gluten-free flours like brown rice flour, tapioca starch and almond meal to mimic wheat flour.

Add gums like xanthan

A bit of xanthan or guar gum helps replicate the binding quality of gluten to improve texture.

Adjust liquids

Gluten-free flours absorb more liquid. Reduce liquids slightly or add more flour to avoid overly thin batter.

Let batter sit before baking

Letting batter rest 20 minutes allows flours to fully absorb moisture for better structure.

Reduce oven temperature 25F

Gluten-free baked goods brown faster. Lower the temp 25F to prevent over-browning on the outside.

Gluten-Free Carb-Rich Recipes

Here are some delicious recipes loaded with gluten-free carbohydrates:

Quinoa Tabouli Salad

Tabouli salad gets a protein boost from quinoa instead of bulgur wheat. Parsley, tomatoes, onion and lemon round it out.

Black Bean Corn Enchiladas

Corn tortillas wrapped around seasoned black beans and corn make a satisfying enchilada bake.

Chocolate Chip Oatmeal Cookies

Gluten-free oats, almond flour, brown rice flour and chocolate chips create the perfect cookie.

Shrimp Fried Rice

Rice forms the base of this classic takeout recipe made healthy at home.

Buckwheat Crepes

Buttery, nutty buckwheat flour makes delicious thin French-style crepes. Fill them with sweet or savory ingredients.

Quinoa Breakfast Porridge

Cooked quinoa, almond milk, fruit, nuts and spices create a warm gluten-free breakfast.

Curried Chickpea Sweet Potato Stew

Vegetarian protein from chickpeas and carbs from sweet potatoes make this stew hearty and satisfying.

Banana Oat Muffins

Ripe bananas and gluten-free oats pack these wholesome muffins with fructose and fiber.

Stir Fry with Rice Noodles

Rice noodles, chicken or tofu, and veggies wok-fried in a tasty gluten-free sauce.

Tips for Starting a Gluten-Free Diet

Transitioning to a gluten-free diet takes some adjustment. Here are some tips to get started on the right foot:

Consult a doctor first

Talk to your physician before eliminating gluten, especially if you have no symptoms. Get tested for celiac disease beforehand.

Check labels carefully

Read labels closely since gluten hides in many packaged foods including sauces, dressings, seasonings, broths and soy sauce.

Beware of cross-contamination

Gluten can transfer from one food to another. Use separate cooking utensils and storage containers to avoid cross-contamination.

Find hidden gluten sources

Unexpected sources like medication pills, lip balms, vitamins and stamp/envelope adhesives may contain gluten. Verify first.

Shop the perimeter first

Shop produce, meat, dairy sections first where most gluten-free whole foods reside. Then carefully check packaged item labels.

Enjoy naturally gluten-free foods

Base your diet around unprocessed fresh fruits, vegetables, meats, fish, nuts, seeds, beans and gluten-free whole grains.

Meal prep your own food

Preparing your own meals instead of eating out ensures you know exactly what's in your food.

Bring your own snacks

When traveling or on-the-go, pack gluten-free snacks like fresh fruit, veggies, nuts, cheese and hummus.

Conclusion

Following a gluten-free diet certainly limits some carb-containing foods, but there are still plenty of ways to meet your daily carbohydrate needs. Nutritious whole food options like fruits, starchy vegetables, beans, lentils and naturally gluten-free grains provide safe and satisfying carbohydrate sources. With proper meal planning focused on fresh produce, quality proteins and gluten-free whole grains, you can still enjoy delicious carb-rich meals.

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.