Ever considered whether a gluten free diet and a keto diet are one and the same?
It is easy to make such a mix up. It is often believed by many individuals that being gluten free is low-carb (such as going with keto) and vice versa.
However, in truth; the two most followed diets are extremely different in terms of their objectives, food categories and health advantages.
- Here in this blog we will put it all in black and white:
- What the gluten free diet constitutes?
- So what is Keto eating?
- The main contrasts between the two are that
- Who is to conduct whose?
- Is there also gluten free in the keto snacks?
Gluten free meals vs keto meals comparison We compare two diets gluten free and keto and study the differences between gluten free meals vs keto meals.
Additional: simple recipes, advantages/ disadvantages and so on
2 What Is Gluten Free Diet?
To eat gluten free refers to the failure to consume any type of gluten, which is protein present in wheat, barley and rye.
People under this diet are generally diagnosed with the following:
- Celiac disease
- Several forms of sensitivity to gluten/gluten intolerance
- Auto (immune) disease/inflammatory disease
Foods that need to feature in gluten free diet are examples:
- Quinoa,living the corn,Rice
- Jowar grain (Sorghum flour) which is gluten free
- As plain as nuts and Seeds
- Gluten free dietary, gluten free food and sorghum flour are key words.
Not such thing as Keto Diet.
Gluten free snacks(such as roasted chickpeas or makhana) that are naturally gluten free food
rapping on the door, one says:
Diagnosed a 2 diabetic
Keto diet is a low carb, high-fat food plan that aims to get your body into a condition known as ketosis.
When your body is in ketosis, it uses the fat store to provide you with energy rather than the carbohydrates. PCOS equilibrium & Hormones
Weight loss
Items that can be consumed by the Keto diet:
Good fats- olive oil, butter and coconut oil
Vegetables low-carb- and spinach, broccoli
Protein- paneer and chicken eggs
Low-carbs vegetables-spinach, broccoli
Nuts & seeds
Cheese & cream
❌ No rice, wheat, or starchy vegetables
❌ No sugar or high-carb fruits
Contrast point: gluten free meals
H 2: Key differences between Gluten Free and Keto Diet
How do we simplify this? Let us have a table:
- Gluten Free Diet Keto Diet
- Core Objective Remove gluten Cut-down carbs
- Main Audience Individuals who are gluten sensitive Individuals who need to reduce weight
- Carbohydrates Not restricted (rice, jowar, sorghum) Restricted
- Fat & Protein High fat, moderate protein
- Familiar Ingredients Sorghum flour bread, rice Eggs, cheese, zucchini noodles
Do we also have Gluten Free Snacks which are Keto?
Not always.
Included in some of the gluten free snacks, are high-carb grains such as:
🌾 Rice
🌾 Jowar which is sorghum flour
🌾 Corn
On the one hand, they are gluten free; on the other hand, they are not keto-friendly because of the carb amount.
Examples of Gluten Free, however, NOT Keto Snacks:
Rice crackers– they are gluten free food, however, they contain a lot of carbs
Jowar thepla which is made of sorghum flour
Makhana and jaggery– gluten free but sweet snacks
Gluten free and also Keto Snacks
There are keto and gluten free snacks, including:
🟢 Roasted almonds
🟢 Cheese cubes
🟢 Boiled eggs
🟢 Cookies made out of coconut flour (without wheat or sugar)
These contain zero gluten, and are also low-carb.
H3: Real Example of Gluten Free Meals versus Keto Meals
Now, let us try to compare typical gluten free foo and keto diets.
1 Day Gluten Free Meal Plan
Time Meal
🟢 Breakfast Poha or idli (rice based)
🟢 Snack Roasted makhana
🟢 Lunch Sorghum-flour roti(b) and sabzi
🟢 Evening Rice khichdi
🟢 Dining Daal+ chawal
Gluten diet friendly? YES
❌ Keto-friendly? NO, way to many carbs
1 Day Keto Meal Plan
Time Meal
🟢 Breakfast Cheese and scrambled eggs
🟢 Snack Greek yogurt as well as chia seeds
🟢 Lunch Zucchini noodles and paneer
🟢 Evening Avocado smoothie
🟢 Dinner Tofu cauliflower rice
✅ Keto-friendly? YES
🟢 Gluten free diet friendly? YES
❌ Keto-friendly? NO – too many carbs
Single level health impacts of the diets : Keto Diet VS Gluten Free Food
The advantageous aspect of Gluten Free Diet
👉 Decreases the inflammation caused in those with a gluten sensitivity
👉 Lindars out stomach upsets as bloating, gas and IBS
👉 Foster the disorders of the body such as acne, psoriasis
👉 Helps the superior absorbing of celiac nutrients
Keto Diet is Problematic to Health
👉 Rapid loss of tissue (lose fat not muscle tissue)
👉 This enhancedness and concentration of mind
👉 Greater insulin sensitivity (comes in handy in the instance of pre-diabetes or diabetes)
👉 Regulates PCOS hormones and thyroid PCOS helps
False beliefs Fallacies BUST Some Myths! Keto Diet VS Gluten Free Food
Myth Reality
🍽️ Gluten free food is carb free ❌ No, you can eat rice, sorghum, corn
🍽️ Keto refers to the consumption exclusively of fat Lol balanced protein is a thing
🍽️ Unfriendly to keto: Sorghum flour is a carb heavy flour
🍽️ Gluten free snacks are all healthy except they are high in sugar or oil
Low effort Gluten Print Free
Jowar Thepla
Take sorghum flour, jeera, haldi and green chili. the darneddest to curd!
Roasted Makhana
Add ghee + rock salt + pepper and beat.
Rice Chilla
Soozed rice flour + besan + coriander.
Snack En Croute( ketoeasyrecipes.com)
crisp bread made out of almond meal
olive oil and herbs and crepe ?? flour?
Deep fried eggs (duck egg in tadka)Ghee Cook at 350 degrees F oven/15 mins.
Pancakes with no flours, no cocoanut flour Yougurt Bakery
A good amount of protein + healthy fat = an ideal keto snack.
Panccakes coconuts inflate
So take eggs, coconut flour, stevia, butter.
Snacks are gluten free, and keto.
H5: Which Diet are you to be on?
This will depend upon what you want and the state of your health.
🧭 Which Diet Is Right for You?
It depends on your goals and health condition.
🧭 Your Need Ideal Diet
🧭 You have celiac disease Gluten Free Diet
🧭 You want to lose fat quickly Keto Diet
🧭 You’re gluten sensitive and overweight A mix of both
🧭 You’re a student looking for budget diet Gluten Free food is easier to manage
Accessibility & Budget Which Is Easier. Keto Diet VS Gluten Free Food
✅ Gluten Free Diet:
Ready-to hand materials (rice, jowar, makhana)
✅ Budget-friendly
Cooking gluten free food is already the norm of Indian homes
✅ Keto Diet:
Harder to afford (avocado, almond flour, cheese)
There is also importation of some things
Effective in the short-term weight lossf
Summary -Gluten Free comparing with Keto Diet
In one word, lets reduce this to:
Aspect Gluten Free Keto
Gluten-free food ✅ Required Optional
Carbs allowed ✅ Yes ❌ Very low
Weight loss ⚠️ May help ✅ Helps quickly
Everyday Indian meals ✅ Fits well ❌ Need major change
Gluten free snacks ✅ Easy ✅ Some fit keto too
A conclusion: Identify Your Why prior to Your Diet
Gluten free and keto are not a universal solution.
They have different uses, lifestyles and have their own problems.
Our advice:
A good way to start asking yourself:
📝 Whenever after I consume wheat do I experience bloating or nausea?
📝 Am I interested in the rapid slimming or simply to be healthier?
📝 Do I have keto ingredients?
📝 Do I pledge myself to long-term change?
📝 Find what fits your body, your budget and your mind set and not just the trends.
