Carb shortage

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kac7700
kac7700 Posts: 125 Member
in Food and Nutrition
I need some advice. I'm constantly coming up short on my carbs. I've readjusted the MFP settings for carbs (they were too high) but I still come up short. My challenge is that I am gluten intolerant, so I have to avoid bread and pastas unless I'm willing to pay the price. Sometimes I am, but most of the time, it's just not worth it to me.

Since I'm a runner, I need my carbs, badly.

Does anyone have any suggestions for adding more carbs to my diet (especially on hard run days when I really need them to get me through the run) while avoiding gluten?

Replies

  • Grokette
    Grokette Posts: 3,330 Member
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    I know runners that only get carbs from fruits, veggies and nuts. Carbs aren't the necessity they are made out to be.
  • LizardIsANerd
    LizardIsANerd Posts: 113
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    Oatmeal - carbs, protein, yumminess, fullness, and NO gluten! :)
  • erickirb
    erickirb Posts: 12,293 Member
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    fruit
  • sue26
    sue26 Posts: 412
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    rice?
  • asteidel
    asteidel Posts: 1 Member
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    Bananas are very high in Carbs too. A good choice as you can take them anywhere!::happy:
  • Grokette
    Grokette Posts: 3,330 Member
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    Oatmeal - carbs, protein, yumminess, fullness, and NO gluten! :)

    That depends. Oatmeal can be easily contaminated if grown close to a wheat field and therefore will contain gluten. We need to be careful because so many things are cross-contaminated these days.
  • soysos
    soysos Posts: 187 Member
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    barly salad, rice pilaf, oatmeal pilaf, brown rice salad, red beans and rice, baked beans, bean salad, lentil salad, honey, molasses, I could go all day but I think my point is made. despite all the bad press our cannot run on protein as long as your moving about half your calories should cone from carbs, and there are many places to get them.
  • Mindful_Trent
    Mindful_Trent Posts: 3,954 Member
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    The following are all gluten free (some of which has already been mentioned): nuts, oats, corn, potato, rice, soybeans, tapioca, arrowroot, carob, buckwheat, millet, amaranth, beans, and quinoa.

    Here is a great resource I found - a gluten-free food list: http://www.drgourmet.com/gluten/pdf/nogluten.pdf

    I particularly recommend quinoa - it's fairly high in protein (compared to other carbs) and I LOVE using it as a rice substitute. Beans/Legumes are also a great source of both carbs and protein. (I'm a particular fan of lentils!)

    Of course you should also be getting some carbs from things like vegetables and fruit as well.
  • Mindful_Trent
    Mindful_Trent Posts: 3,954 Member
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    barly salad

    Barley contains gluten, so this would not be a good choice for the OP. ( I assume you meant Barley...)
  • Grokette
    Grokette Posts: 3,330 Member
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    The following are all gluten free (some of which has already been mentioned): nuts, oats, corn, potato, rice, soybeans, tapioca, arrowroot, carob, buckwheat, millet, amaranth, beans, and quinoa.

    Here is a great resource I found - a gluten-free food list: http://www.drgourmet.com/gluten/pdf/nogluten.pdf

    I particularly recommend quinoa - it's fairly high in protein (compared to other carbs) and I LOVE using it as a rice substitute. Beans/Legumes are also a great source of both carbs and protein. (I'm a particular fan of lentils!)

    Of course you should also be getting some carbs from things like vegetables and fruit as well.

    Oats and other grains need to be taken off the "gluten free" list unless they have specifically been tested to be gluten free. My doctor actually told me to stay away from ALL grains due to cross contamination possibiltiy.

    As someone with a gluten allergy, it is important to consider these things.

    Here is an article and a website that goes in detail about cross contamination of oats and other grains from wheat.

    http://www.celiac.com/articles/842/1/Gluten-Contamination-of-Commercial-Oats-in-the-United-States/Page1.html
  • hotsoup
    hotsoup Posts: 9
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    I also like quinoa to substitute my rice sometimes. The key is to make it taste good wich can be challenging. I always fall back on rice though cause it's a staple I grew up on.

    Here is a recipe that I like and is healthy.
    http://allrecipes.com//Recipe/shrimp-and-quinoa/Detail.aspx
  • flyawaybyebye
    flyawaybyebye Posts: 250
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    It might not be the healthiest option, but I LOVE popcorn... and depending on what you put on it, it *can* be very healthy!
  • soysos
    soysos Posts: 187 Member
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    barly salad

    Barley contains gluten, so this would not be a good choice for the OP. ( I assume you meant Barley...)

    barley does contain the compounds necessary to form gluten, but not in any higher concentration then rice oats or soybeans.
  • RMinVA
    RMinVA Posts: 1,085 Member
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    I'm a runner too and I love a good baked potato, usually I do sweet potatoes since they don't need anything on them!! I had no idea that cross contamination was such a big issue, so I suppose corn grits and brown rice are off the list too?

    How about some of the gluten free pastas? and other products?
  • Mindful_Trent
    Mindful_Trent Posts: 3,954 Member
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    barly salad

    Barley contains gluten, so this would not be a good choice for the OP. ( I assume you meant Barley...)

    barley does contain the compounds necessary to form gluten, but not in any higher concentration then rice oats or soybeans.

    You might want to check your sources. Everything I've read says that gluten is a protein found in wheat, barley and rye and that people with gluten intolerance/allergies should avoid all three. Here is one reputable source: http://www.celiacdisease.net/gluten-free-diet
  • soysos
    soysos Posts: 187 Member
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    gluten is not a protein it is a protein structure. when the two primary proteins in grains gliadin and glutenin are dissolved in water and agitated they form a mesh that mesh is gluten. both proteins exist in the endosperm of all grasses in varied concentrations. that means wheat, rye, barley, corn, rice, oats, and for some reason soybeans which aren't actually a grass. the severity of your allergy determines what concentration you can stomach.
  • Mindful_Trent
    Mindful_Trent Posts: 3,954 Member
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    gluten is not a protein it is a protein structure. when the two primary proteins in grains gliadin and glutenin are dissolved in water and agitated they form a mesh that mesh is gluten. both proteins exist in the endosperm of all grasses in varied concentrations. that means wheat, rye, barley, corn, rice, oats, and for some reason soybeans which aren't actually a grass.

    Barley, Rye and Wheat are the only grasses/plants that contain true gluten. The other plants you listed may contain individual components, but they do not contain gluten itself. I'm sorry, but you are mistaken if you think barley isn't a problem for people who are intolerant/allergic to gluten. Here are several other sources that specifies it is barley, rye and wheat that contain gluten:

    http://digestive.niddk.nih.gov/ddiseases/pubs/celiac/
    http://www.mayoclinic.com/health/celiac-disease/DS00319
    http://www.celiaccentral.org/Celiac-Disease/21/?gclid=CNuH-8y55aYCFRhCgwodzGHC2A
    http://www.gastro.org/patient-center/brochure_Celiac.pdf
  • soysos
    soysos Posts: 187 Member
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    I never said that, I said it depends on your tolerance. some people with a gluten intolerance have no problem with whole barley wich since it maybe a third of the protein of wheat, and its not agitated during cooking contains very little gluten. on the other hand some people cant eat rice, or soy that contain almost no giiadin.

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