are gluten or any grains allowed on keto?

Ushee25

hi all, just wondering, can i consume any gluten or grain at all on a ketogenic meal plan?
EVEN if it is gluten-free? Would like to hear your thoughts.

I have found many gluten containing products to be devoid of sugar so that's why I ask. ( Shredded wheat, grape nuts, ezekiel sprouted bread, triscuit crackers. )

seska422

Gluten and keto are two separate issues.

Gluten is protein. Some people avoid it due to sensitivities.

Keto aims for very low carb, moderate protein, and high fat. Sugar is a sub-section of carbs. All of those foods you listed are high carb so you would eat only very small amounts of them, if any.

JeromeBarry1

50 grams per day, tops.

Unknown

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HowUdish

The main factor for a keto diet is limiting your carb intake, as most of these foods are higher in carbs they are generally not eaten when eating a keto diet but if it fits your macro goals ultimately you can eat it.

nutmegoreo

I'm just wondering why you've chosen keto when you have several foods that you seem to enjoy that would be very limited while doing keto. I read your profile and you seem to want to focus on limiting sugar, while gaining some weight. Have you considered logging your food and then seeing where you might want to make some changes? Have you seen a counselor to help with strategies to manage binge eating? It's okay to avoid foods that lead you towards binging, but are you going to avoid them forever? Or just for now? I'm just trying to encourage you to think about what your plan will be for the long-term.

nvmomketo

As others said, gluten free and ketosis are separate states, BUT a gluten free diet might be easier to make ketogenic if you are not eating GF substitute foods (like breads, noodles, etc.). I eat GF due to celiac disease. I found it fairly easy to switch my foods to ketogenic because I avoided most GF baked goods (nutritionally they can be very empty).

All that being said, most GF baked food are made from flours or starches, which turn to glucose (sugar) in the body. All carbs turn to glucose in the end. The type of food chosen (salad vs bread vs candy vs banana) will determine how quickly it is changed to glucose. The slower the better.

As a general rule, foods made from sugar and grains (flours, noodles, rice, corn) are avoided or eaten in limited quantities on a ketogenic diet. They just have too many carbs for most keto'ers.

kimny72

pootlepootle1972 wrote: »

Ushee25 wrote: »

hi all, just wondering, can i consume any gluten or grain at all on a ketogenic meal plan?
EVEN if it is gluten-free? Would like to hear your thoughts.

I have found many gluten containing products to be devoid of sugar so that's why I ask. ( Shredded wheat, grape nuts, ezekiel sprouted bread, triscuit crackers. )

Carbs are sugar.

I was just going to "woo" this but figured I'd elaborate instead. Sugar is a type of carb. Carbs are fruit, vegetables, whole grains, processed grains, sugars, and I'm sure some other stuff I'm forgetting about. Things like beans, nuts, and dairy also contain carbs naturally in addition to the other macros. "Carbs" are way more than "sugar". Many carb rich foods also contain quite a bit of fiber, protein, fat, vitamins, and minerals.

As @nvmomketo said, carbs are all broken down into sugars during the digestive process, and if you aren't trying to achieve ketosis, that's fine, it's how the body works. If you are doing keto however, that's a whole different ballgame.

To the OP, gluten-free grains are still carbs, so you are going to have to limit them in keto. I don't do low-carb, but it seems to me that different people find different balances of what sources of carbs they can and do fit into their quota, so you may have to play around with it a little bit to get the right balance for you. You're going to have to look at how many grams of carbs are in these foods and figure out if you can include them or not. :drinker:

FlyingMolly

For keto you want 5-10% of your calories coming from carbohydrates. In my experience it really doesn’t matter what those carbohydrate sources are, but of course you can eat a lot more of, say, strawberries than you can of rice while staying under the threshold.

I’ve been able to fit some dark chocolate or even a little milk chocolate into keto, as well as emergen-C packets at times (don’t judge me; they make me feel better!). My son made apple cake in school and he saved a bite for me and I ate it and stayed in ketosis because I just adjusted the rest of my day to compensate. But I don’t think you’d be able to eat a full portion of grains and remain in ketosis, unless you were eating a huge amount of calories that day from non-carb sources.