Does Zero Carbs Mean Gluten-Free? Understanding the Distinction

November 12, 2025 •

3 min read

According to a study published in the Journal of the American Medical Association, a significant portion of the population is confused about the nutritional implications of dietary labels. This confusion often leads to the mistaken belief that a zero-carb diet means a gluten-free diet is also being followed.

Quick Summary

Zero-carb and gluten-free diets are not interchangeable. While zero-carb naturally excludes gluten, the opposite is not true, as many gluten-free products and foods are high in carbohydrates.

Key Points

Fundamental Difference: Gluten is a protein found in specific grains, whereas carbohydrates are a broad category of macronutrients.
Zero-Carb is Gluten-Free: By eliminating all carbohydrates, a strict zero-carb diet inherently excludes all sources of gluten.
Gluten-Free Isn't Zero-Carb: Many naturally gluten-free foods, like rice, potatoes, and corn, are rich in carbohydrates.
Processed Food Misconception: Gluten-free processed foods often use high-carb substitutes, meaning the label does not indicate low-carb status.
Motivations Differ: Gluten-free diets are often for managing medical conditions, while zero-carb is typically pursued for weight or blood sugar management.
Naturally Overlapping Foods: Meat, seafood, eggs, and many non-starchy vegetables are examples of foods that are both naturally zero-carb and gluten-free.
Reading Labels is Key: Always check nutrition labels, as marketing terms like "gluten-free" do not provide information on a product's carbohydrate content.

Understanding the Core Concepts

To clear up the confusion, it is essential to first understand the fundamental principles of each dietary approach. The core difference lies in what each diet restricts: a macronutrient (carbohydrates) versus a specific protein (gluten).

What is a Zero-Carb Diet?

A zero-carb, or "no-carb," diet is an extremely restrictive eating plan that aims to eliminate almost all digestible carbohydrates. Followers primarily consume foods composed of fat and protein. While there is no official definition, the goal is to cut out grains, fruits, beans, legumes, and most vegetables. A zero-carb diet often resembles a strict ketogenic or carnivore diet and includes foods such as meat, fish, eggs, and certain fats. By its very nature, a zero-carb diet is a gluten-free diet, as all gluten-containing grains are high in carbohydrates and therefore eliminated.

What is a Gluten-Free Diet?

A gluten-free diet is centered on eliminating the protein gluten, which is found in wheat, barley, and rye. This diet is medically necessary for individuals with Celiac disease, an autoimmune condition where gluten consumption damages the small intestine. Many people with non-Celiac gluten sensitivity also follow this diet to relieve symptoms. Importantly, a gluten-free diet is not inherently a low-carb diet. It allows for many naturally gluten-free foods that are high in carbohydrates, such as rice, potatoes, and corn. In fact, many gluten-free baked goods and pastas use high-carb rice or potato flour substitutes to replicate the texture of wheat-based products.

Zero-Carb vs. Gluten-Free: A Comparison


Feature	Zero-Carb Diet	Gluten-Free Diet
Primary Restriction	All carbohydrates (grains, fruits, starches)	Gluten protein (wheat, barley, rye)
Purpose	Weight loss, metabolic health, or personal preference	Medical necessity (Celiac disease, sensitivity) or personal choice
Macronutrient Focus	High fat and protein	No specific macronutrient focus, only gluten avoidance
Allowed Grains	None	Many, including rice, corn, quinoa, and millet
Allowed Fruits/Vegetables	Restricted (non-starchy only or none)	Many, including high-carb options like bananas and potatoes

The Key Misconception: Gluten vs. Carbs

The most common source of confusion stems from the fact that many foods containing gluten, such as bread and pasta, are also high in carbohydrates. This has led many to assume the terms are synonymous. However, gluten is a protein, while carbohydrates are a separate macronutrient. The fundamental difference is why a gluten-free diet does not guarantee low or zero carbohydrate intake. For example, a gluten-free cookie or cracker can be packed with just as many—or even more—carbohydrates than its traditional counterpart. Reading labels is critical, as a "gluten-free" certification is only a statement about protein content, not carbohydrate count.

Foods That Are Both

It is possible to follow both a zero-carb and gluten-free diet simultaneously, and many foods naturally fit both criteria. These include:

Meat and Poultry: Beef, chicken, lamb, and pork.
Seafood: Fish and shellfish.
Eggs: A staple of many low-carb and gluten-free plans.
Dairy (select): Aged cheeses and butter are often very low in carbs and gluten-free.
Fats and Oils: Olive oil, avocado oil, and coconut oil.

How to Follow Both Diets

For individuals with a medical need to be gluten-free who also wish to follow a zero-carb lifestyle, here are some helpful guidelines:

Prioritize whole foods: Focus on the foods naturally free of both gluten and carbohydrates, like meat, fish, and eggs.
Avoid processed replacements: Do not assume that a processed gluten-free product, like bread or pasta, is also low-carb. Always check the nutrition label.
Mind your produce: Be aware that most fruits and starchy vegetables contain carbohydrates. Some very low-carb produce like leafy greens and some berries may be included in less strict plans, but a true zero-carb approach would eliminate them.
Prevent cross-contamination: For those with Celiac disease, ensure that your zero-carb ingredients have not been cross-contaminated with gluten.

Conclusion: Making Informed Dietary Choices

While a zero-carb diet necessarily results in a gluten-free one, the reverse is not true. Understanding that gluten is a protein and carbohydrates are a macronutrient is crucial for navigating dietary choices. A person adhering to a gluten-free regimen can still consume a high-carbohydrate diet, while someone following a zero-carb plan automatically excludes gluten. When evaluating packaged foods, the key is to look beyond marketing claims and check the nutritional facts. For those with medical requirements for a gluten-free diet, always consult a healthcare provider or dietitian to ensure your dietary choices support your health goals. Johns Hopkins Medicine on Gluten-Free

Frequently Asked Questions

Yes, a zero-carb diet eliminates all grains, including those that are gluten-free, because all grains contain carbohydrates.

Yes, rice is naturally gluten-free. As long as it has not been cross-contaminated during processing, it is safe for a gluten-free diet, but it is not zero-carb.

No, gluten is a protein found in wheat, barley, and rye. It is commonly found in high-carb foods, which is a source of the misconception.

No, gluten-free products can have just as many, or sometimes more, carbohydrates than their regular counterparts. Manufacturers often use high-carb flours like rice or potato starch to replace wheat.

A keto diet is a low-carb diet, but typically not zero-carb. It limits carb intake to a small amount (e.g., 20-50 grams per day), while a zero-carb diet aims for no carbs at all.

The confusion arises because many foods that contain gluten (like bread and pasta) are also high in carbs. When people eliminate these foods, they often assume they are following both diets simultaneously.

Foods naturally free of both gluten and carbohydrates include meat, seafood, eggs, many oils, and certain aged cheeses.

If you follow a strict zero-carb diet, you will be gluten-free by default, as all sources of gluten (grains) are also sources of carbohydrates.