If you have diabetes and were just told that you have celiac disease or gluten sensitivity/intolerance, you may be wondering how this will change the way you eat. The good news is you can manage both conditions. Here’s what you need to know.
Should I go on a gluten-free diet?
If you do not have celiac disease, gluten sensitivity or gluten intolerance, there is no health reason to avoid gluten.
If you have symptoms, talk to your doctor and get screened before making changes.
If diagnosed, a registered dietitian nutritionist (RDN) who specializes in celiac disease can help you create or adjust your eating plan to meet your needs.
What is gluten?
Let’s start with the basics. Gluten is a protein found in:
- Wheat
- Rye
- Barley
Foods that commonly contain gluten include bread, pasta, crackers, cookies, and cereal. Gluten can also be found in foods like canned soups, soy sauce, licorice, chocolate, and salad dressings but it may not be as easy to tell.
Naturally Gluten‑Free Foods
Not all starchy foods or carbohydrates contain gluten. Some naturally gluten-free options are:
- Rice
- Potatoes and sweet potatoes
- Corn
- Quinoa
- Fruits
- Vegetables
- Un-breaded fresh meats and fish
An honorable mention goes to oats. While they are naturally gluten-free, they are often contaminated with gluten during harvesting or processing. Look for oats labeled as “gluten-free” to enjoy.
Be careful with the possibility of cross contamination when you are preparing food. Keep utensils, pots, pans, and counters clean and separate from gluten-containing foods.
How does gluten affect blood glucose?
Gluten itself does not raise blood glucose (blood sugar). However, many gluten‑containing foods (like bread and pasta) are high in carbs, which do raise blood glucose. Gluten‑free foods that contain carbs will raise blood glucose the same way as regular carb‑containing foods. For example, gluten‑free pasta raises blood glucose just as much as regular pasta. Some gluten‑free products contain extra starches to improve texture, which can increase the carb content. Always check the Nutrition Facts label for each product’s specific carb content to avoid any surprises with your blood glucose.
Tips for Choosing Gluten‑Free Foods
- Many grocery stores offer gluten‑free bread, pasta, and cracker options. This will help make the transition to a gluten-free eating plan easier. Look for gluten‑free products when you’re getting started.
- Choose gluten‑free foods that are higher in fiber, since many gluten‑free products are low in fiber.
- Fill half your plate with non‑starchy vegetables to help meet your fiber needs.
Lower-carb gluten‑free swaps:
- Riced cauliflower instead of rice or potatoes, and it can be used as crusts and flatbreads
- Egg white wraps or lettuce wraps instead of bread or tortillas
Recipes to try:
- Slow Cooker Gluten-Free Spinach Lasagna
- Chipotle Chili and Tea Rubbed Salmon
- Easy Turkey Chili
- Watermelon Quinoa Salad
Eating away from home
Eating out can be challenging when you need to avoid gluten. Ask how the food is prepared and if cross‑contamination is possible. Some restaurants offer gluten‑free menus, but cross‑contamination can still happen. It’s important to speak up for yourself and ask questions when managing health conditions like celiac disease to make sure your food needs are met.
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