Is gluten-free considered low-carb? The truth about these popular diets

November 6, 2025 •

3 min read

Over 30% of Americans are trying to reduce or eliminate gluten from their diets, often mistaking it for a low-carbohydrate approach. However, simply following a gluten-free diet does not guarantee a low-carb intake, and misunderstanding the distinction can sabotage health goals. This article will clarify the fundamental differences between these two dietary paths.

Quick Summary

Gluten-free and low-carb are distinct diets with different goals. Gluten-free avoids the gluten protein, while low-carb restricts starches and sugars. Many gluten-free products use high-carb substitutes, so reading labels is crucial.

Key Points

Gluten is a Protein, Not a Carb: A gluten-free diet eliminates a specific protein found in certain grains, whereas a low-carb diet restricts starches and sugars.
Processed Gluten-Free Foods Can Be High-Carb: Many gluten-free packaged goods use high-carb ingredients like rice or potato starch to replace wheat flour.
Label Reading is Essential: Never assume a gluten-free label means a product is low in carbohydrates; always check the nutritional information.
Focus on Whole Foods: The most effective way to combine both diets is to build meals around naturally gluten-free and low-carb whole foods like meat, fish, eggs, and non-starchy vegetables.
Strategic Substitutions Work: Use low-carb flour alternatives such as almond or coconut flour for baking to avoid excess carbohydrates.
Weight Loss is Not Guaranteed by GF Alone: Switching to gluten-free products without monitoring overall calorie and carb intake may not lead to weight loss and can even cause weight gain.

Understanding the Core Differences

At their heart, a gluten-free diet and a low-carb diet target entirely different components of food. A gluten-free diet is designed to eliminate gluten, a protein found in wheat, barley, and rye. This is medically necessary for individuals with celiac disease or a non-celiac gluten sensitivity. A low-carb diet, on the other hand, focuses on reducing the intake of all carbohydrates, including starches and sugars, regardless of whether they contain gluten. The primary purpose of a low-carb diet is often for blood sugar control, weight management, or metabolic health.

The fundamental distinction lies in what is being restricted. A person following a gluten-free diet can still consume many high-carbohydrate foods, such as rice, potatoes, and corn, because these are naturally free of gluten. Conversely, a person on a low-carb diet must restrict many of these same items to meet their carbohydrate limits, even if they are gluten-free.

The Problem with Processed Gluten-Free Foods

A major source of confusion comes from the processed food market. When manufacturers create gluten-free versions of products like bread, pasta, and cookies, they must replace wheat flour with alternatives. Many of these substitutes, including rice flour, potato starch, and tapioca starch, are often just as high in carbohydrates, if not higher, than the gluten-containing ingredients they replace.

For example, a gluten-free loaf of bread can have a similar carbohydrate count to a traditional wheat bread, and sometimes more. To improve texture and taste, manufacturers might also add extra sugars or fats, increasing the overall calorie and carbohydrate load. This is why careful label reading is essential for anyone trying to manage carbohydrate intake. The "gluten-free" label is not a shortcut for assuming a product is healthy or low-carb.

Common High-Carb Gluten-Free Ingredients

To navigate this, it helps to be aware of the high-carb ingredients often found in processed gluten-free items:

Rice Flour: A common and inexpensive wheat flour replacement, rich in carbohydrates.
Potato Starch/Flour: Used for thickening and binding, it provides a high dose of carbohydrates.
Tapioca Starch: Derived from the cassava root, this starchy flour is a frequent addition to gluten-free baked goods.
Corn Starch/Corn Flour: Another readily available and high-carb thickener.
Sugar: Added to many processed products for flavor, sugar is a carbohydrate that is naturally gluten-free.

How to Follow a Diet That Is Both Gluten-Free and Low-Carb

For those who need to avoid gluten and also want to reduce their carbohydrate intake, the best strategy is to focus on whole, unprocessed foods. This approach minimizes the risk of consuming high-carb substitutes and simplifies meal planning.

Prioritize Naturally Low-Carb, Gluten-Free Foods: Base your diet on lean proteins (meat, poultry, fish), healthy fats (avocado, nuts, seeds), and non-starchy vegetables (leafy greens, broccoli, bell peppers).
Choose Low-Carb Alternatives for Baking: Instead of relying on rice or potato flours, opt for almond flour or coconut flour, which are both gluten-free and low in carbohydrates.
Use Vegetable-Based Carb Substitutes: Spiralized zucchini or squash noodles, cauliflower rice, or lettuce wraps are excellent ways to replace high-carb, gluten-free grains in meals.
Read Labels Diligently: Always check the nutrition facts panel and ingredient list of packaged products to monitor their carbohydrate and sugar content, even if they are labeled "gluten-free".

Comparing Gluten-Free vs. Low-Carb


Feature	Gluten-Free Diet	Low-Carbohydrate Diet
Primary Restriction	Gluten protein (found in wheat, barley, rye)	Carbohydrates (starches and sugars)
Main Goal	Avoid allergic reactions or sensitivities	Manage weight, blood sugar, and metabolic health
Allowed High-Carb Foods	Rice, corn, potatoes, fruit, beans	Limited or excluded
Common Carb Alternatives	Rice flour, potato starch	Almond flour, coconut flour, vegetables
Focus	Eliminating a specific protein	Restricting a macronutrient group
Weight Loss	Not a guarantee; depends on overall diet	Often a primary goal and direct result

Conclusion

While a low-carbohydrate diet is almost always gluten-free by nature, the reverse is not true. Simply eliminating gluten does not automatically result in a low-carb diet. The popular misconception that is gluten-free considered low-carb has led many people to make suboptimal dietary choices. To successfully pursue both dietary goals, one must be mindful of food choices, focusing on whole, unprocessed foods and carefully scrutinizing the labels of packaged gluten-free alternatives. Ultimately, understanding the different objectives of each diet is key to making informed and effective health decisions. For more detailed information on celiac disease and gluten-free living, you can refer to reputable sources like the Johns Hopkins Medicine website.

Frequently Asked Questions

Not necessarily. Many gluten-free breads use high-carb flours like rice or potato starch, and their carbohydrate content is often comparable to, or sometimes higher than, traditional wheat-based bread.

Weight loss on a gluten-free diet is not guaranteed. It depends on your overall dietary choices. If you replace gluten-containing foods with equally high-calorie, high-carb gluten-free alternatives, you may not lose weight.

Common examples include rice, potatoes, corn, quinoa, fruit, and processed gluten-free items like pasta, bread, and crackers made with starchy flours.

You must read the nutrition facts label. Check the total carbohydrate count and the ingredients list. Look for products that use low-carb flour alternatives like almond or coconut flour instead of rice or potato starch.

Yes, a standard ketogenic (keto) diet is almost always gluten-free. It is a very low-carb diet that eliminates all grains, including those containing gluten, as well as many other high-carb foods.

Rice and quinoa are naturally gluten-free but are not low-carb. They are starchy carbohydrates that must be limited or avoided on a low-carb diet.

The confusion stems from the fact that many foods eliminated on a gluten-free diet (like traditional pasta and bread) are also high in carbohydrates. This overlap leads many to mistakenly assume the diets are identical.