Good health is becoming crucial these days, and various diets to accomplish this task are the new normal. People have become worried about ensuring good health. They are willing to make all the health trade-offs and spend resources to ensure sound health. Hence, they are spending on various diets per their demands and desires.
The Keto diet is one of many healthy diets. It contains all the necessary nutritional elements in balanced amounts. It aims to cut carbohydrates, sugars and bad fats from your diet, serving healthy proteins and fats in abundance.
The primary reason for choosing the keto diet is to lose weight. Obesity has become so common, and people suffer from many different diseases. Apart from strenuous exercise, it would help to focus on your eating g habits to lose weight healthily. The Keto diet offers different food options, such as keto pizza, keto bread, keto bun, keto roti, etc., so people do not get bored.
Gluten is a diet that is harmful to people with celiac disease. In general, it does not offer any essential nutrients. In addition, it triggers allergy reactions in people with celiac disease, causing discomfort.
Gluten is viscous in nature. If you dissolve gluten in water, it appears sticky and thick like glue. Many popular grains contain gluten. For instance, wheat, oat, rye, barley, etc., contain gluten in excess. When you mix these grains in water, they make a sticky dough.
As the name suggests, a gluten-free diet does not contain gluten. This diet benefits everyone, whether or not they have celiac disease.
Differences Between Keto and Gluten-free Diets
Both diets are significantly different from each other and have distinct features.
Advantages of a gluten-free diet
A gluten-free diet has multiple advantages for celiac patients and those who do not suffer from this disease.
A gluten-free diet keeps celiac patients healthy and protects them from severe allergic reactions and other problems. It also protects others from gut problems such as bloating, diarrhoea, cramps, stomach aches, etc. Due to this, it keeps the gut healthy and ensures a smooth flow of food items and digestion processes.
A gluten-free diet gives you more energy during the days because it does not provide unnecessary stock nutrients in the body. You feel light and fresh the whole day and work with enhanced efficiency.
A gluten-free diet automatically promotes good weight gain because you omit all the fattening items from your diet, such as grains, sugars, fats, etc.
Advantages of the keto diet
Majorly the keto diet aids in weight loss. It cuts carbohydrates, sugars and bad fatty acids from the diet and promotes the intake of good fatty acids. It may sound bizarre that intake of good fatty acids can lead to weight loss. According to scientific research, good fats catalyse the catabolism of fats and carbohydrates and improve the efficiency that burns the fats completely.
The keto diet is extremely healthy for diabetic patients because it is sugar-free and does not make the body accumulate sugars resulting from carbohydrates.
Another advantage of the keto diet is the increased energy levels in the body. A complete breakdown of fats and carbohydrates releases large amounts of energy in the body that keeps you fresh throughout the day.
Foods to Avoid
Gluten and keto diet nutrients naturally occur in many food items, so there is a long list of what to avoid in keto and gluten-free diets.
What to Avoid in Gluten-Free Diet
Sometimes, it becomes difficult to reduce the percentage of gluten to zero in some items. Therefore, consumers should be balanced and in low quantities by celiac patients.
The following items should be avoided if you have a gluten allergy,
- Pasta that contains whole wheat
- Bread made up of whole wheat, barley, and oats
- All the cereals that lack the “gluten-free” tag
- Junk food
- Flavoured drinks
- Alcohol made from grains
- Bakery items such as pastries, muffins, cupcakes, etc.
- Instant broth cubes
- Processed food items that are not gluten-free
What to Avoid in Keto Diet
The main goal of the keto diet is to limit carbohydrate intake. Therefore, all food items containing excess carbohydrates should be cut from the diet. Following food items should be avoided if you are on a keto diet,
- Grains and starches
- Processed sweet items such as candies, chocolates
- All types of fruit in excess
- Underground vegetables and tubers like potatoes
- Sugar-free items
Recommended Food Items
Certain food items are unhealthy when you are on a keto or gluten-free diet. Some food items are naturally healthy and boost the impact of both diets.
Food Items to Eat in Gluten-Free Diet
Many food items are naturally gluten-free. So you can easily eat them if you are diagnosed with celiac disease.
- Gluten-free fruits and vegetables
- All types of meat and fish except the coated ones
- Plain milk
- Plain yoghurt
- Plain cheese
- All the grains that are labelled gluten-free
- Starches and flour
Food Items to Eat in the keto Diet
When you are on a keto diet, your body needs fats and proteins to enhance the metabolism and burn excessive fats. Hence, all food items with high protein content and good fats are recommended, such as
- Fatty fish – Salmon, trout, tuna, and mackerel.
- Healthy oils – Mainly extra virgin, almond oil, avocado, and coconut oil.
- Vegetables with low carb content – mostly green vegetables,
- Fresh cheese
- Meat – beef, bacon, sausages, turkey, ham, steak and chicken.
- Butter and cream
- Salt, pepper, or herbs and spices.