by Caitlin Green
Carbs, or carbohydrates, are often mistakenly thought of as off-limits on a gluten-free diet. But gluten-free doesn’t mean no carbs!
Without going too far into the food science behind them, carbs are an essential part of a balanced diet. Although many carbohydrates do contain gluten – like wheat, barley, and rye – there are still plenty of gluten-free options. The important thing is to recognise which of these carbs are safe for you to eat on a gluten-free diet and which should be avoided.
Common Naturally Gluten-Free Carbs
Carbohydrates can be found in a variety of foods, from fruits and vegetables to grains and legumes. In fact, there are probably a lot more gluten-free carbs available than you may have initially thought!
Some of the most common naturally gluten-free carbs include:
| 1. Rice (white, brown, basmati, jasmine) |
| 2. Quinoa |
| 3. Potatoes |
| 4. Corn |
| 5. Buckwheat |
| 6. Chickpeas |
| 7. Lentils |
| 8. Beans |
| 9. Peas |
| 10. Butternut Squash |
| 11. Plantain |
| 12. Rice Noodles |
| 13. Fruit (bananas, apples, mangoes) |
| 14. Berries (fresh and dried) |
| 15. Turnips |
You might find these foods as ingredients in larger meals, like soups, stews, salads, or stir-fries. But they can also be enjoyed on their own as side dishes or snacks.
'Gluten-Free' Certified Carbohydrates
But as well as carbs that are naturally free from gluten, there are also many gluten-free foods specifically created for those following a gluten-free diet.
You'll be able to identify if a product is gluten-free by looking out for the 'gluten-free' certification on the packaging, like the Coeliac UK crossed-grain symbol or a gluten-free stamp.
Some examples of gluten-free carbohydrate options include:
| 16. Gluten-free bread |
| 17. Gluten-free pasta |
| 18. Gluten-free oats |
| 19. Gluten-free cereal, like our Red Berry Granola |
These options are gluten-free due to the flour used to make them. Instead of wheat flour, which contains gluten, alternative gluten-free flours are used.
Gluten-Free Snacks & Sweet Treats With Carbs
As well as main meals, there are plenty of options for gluten-free snacks and sweet treats that still provide a good source of carbohydrates.
Take our Oaties, for example. In these crunchy and delicious biscuits, we use gluten-free oats in replacement of regular oats, as well as rice flour and tapioca flour instead of wheat flour. They're suitable for those following a gluten-free diet and still contain carbs from the oats and other ingredients.
Our Oaties come in a variety of incredible flavours, like Golden Syrup, Stem Ginger, and Chocolate Chip, and they make the perfect pairing with a cup of tea or coffee!
Shop Gluten-Free Snacks
Does Gluten-Free Mean Less Carbs?
Another misconception about gluten-free carbs is that there's less of them. This is not necessarily true.
While some gluten-free products may have a lower carb content, many gluten-free options actually contain the same or even higher amount of carbohydrates compared to their gluten-containing counterparts.
Summary: What are Gluten-Free Carbs?
So, in short, carbs can still very much be found in gluten-free foods, both naturally and through alternative options. Recognising which carbs you can eat with a gluten intolerance or coeliac disease is important in maintaining not only a healthy diet but a safe one, too.
Get creative by switching up traditional recipes with gluten-free ingredients, like swapping out wheat pasta in a spag bowl for a gluten-free alternative like zucchini noodles. This way, you can still enjoy the flavours you love!
And you can still get your snack fix! At Lazy Day, we have a delectable range of free-from cakes, biscuits, and treats. From our scrumptious Oaties and Shortbread varieties to our feel-good Red Berry Granola, we've got something to satisfy every craving without any gluten.
Plus, our products are also free from nuts, dairy, and eggs, making them suitable for a wide range of dietary needs.
Discover our Free-From Foods
FAQs
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Our Red Berry Granola is an excellent way to start your day off with a meal that contains carbohydrates. Our Granola is made with crunchy golden gluten-free oat clusters mixed with a burst of red berry medley. It's also milk-free, egg-free, and nut-free, so it's suitable for those with multiple dietary restrictions.
Sprinkle it over a serving of milk-free yoghurt or pour in a bowl with dairy-free milk for a delicious breakfast option.
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Gluten-free doesn't equate to not containing carbs. Gluten-free ingredients and foods like rice flour, potatoes, lentils, chickpeas, and fruits still contain carbohydrates. They simply just don't contain gluten.
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Some of the most common and easiest gluten-free carbs to consume include:
Rice
Potatoes
Peas and beans
Berries
Fruits
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Yes, gluten-free bread still contains carbohydrates. The carbs will be found in the substitute ingredients used to replace wheat flour, such as rice flour.
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Yes, gluten-free flour does still contain carbs. Gluten-free flours simply do not contain the protein gluten, which is found in wheat-based flours.
