Gluten Free Carbs List: 5 Great Alternatives You CAN Enjoy

Are you looking to cut out gluten from your diet completely?

Do you love eating carbs and want to find out if there are ways in which you can still eat carbs while you are following a gluten-free meal plan?

Are you looking for alternatives that can help to satisfy your craving for carbs and still help you stay safe?

If you are looking for any of this, this article could give you a list of the type of foods you are looking for. Today, we talk about whether or not you can still eat some forms of carbs while you are trying to follow a gluten-free diet. We also share with you a list of 5 of the best foods that will help you satisfy your carb craving but will not cause any gluten contamination. We also talk about whether food items that mention they are gluten free are actually good for you, or if they are just a sham.

***NOTE: If you want to try healing your body simply by eating the right types of food, check out this 24-hour diet transformation program that specifically targets harmful inflammation caused by gluten.

Is it possible to still eat carbs when you are on a gluten-free diet? Or does going gluten free mean bye-bye carbs forever?

what are carbs food

If you are trying to eat a gluten free diet, it is possible for you to still eat some carbs, but the only thing that you really need to ensure is that you keep the portions of carb under control and do not go overboard. Carbs are not always bad, and eating them in moderate amounts can give you the desired benefits, without causing any health issues.

5 gluten free carbs that can stand as awesome substitutes for wheat and The Like

1. Potatoes: 

carbs with gluten
  • Potatoes are some of the best and most natural sources of carbs that can be very good for you if you take them in a limited and moderate amount.
  • If you are heavily into exercise and workout, you should go for white potatoes as these have a higher glycemic index count and will give you the required amount of energy, without making you feel weak or dizzy.
  • You could also go for sweet potatoes as these have a lower glycemic count.
  • To make sure you do not overeat the potatoes, you should mix them with other vegetables and foods that do not contain gluten.
  • Potatoes are rich in vitamin C and are a good source of vitamin B6, magnesium, fibre and antioxidants.
  • You can easily find potatoes in any grocery store or at a farmer’s market and can serve them as mashed, cooked as part of a dish, or add to soups and stews.

2. Rice: 

carbs free food
  • Rice can give you instant energy as it is rich in carbs. It also keeps your bowel movement well-regulated and slows down the ageing process.
  • Eating rice can improve your metabolic function, and also provides fuel to the brain for its proper functioning.
  • Unlike what is commonly believed, eating rice in moderate levels will not make you fat, but will actually help to prevent you from gaining extra weight or becoming obese, especially if you eat brown or red rice.
  • As it does not contain any gluten, it will not cause any inflammation or irritation of the gut.
  • Rice also helps to maintain your levels of blood pressure as it is very low in its sodium content. However, do be careful with portion size as white rice may cause spikes in your blood sugar levels.
  • It is rich in fibre, contains calcium, iron, phosphoprus, magnesium, manganese, thiamine and selenium.
  • You can easily find rice in any grocery store.
  • Rice comes in several varieties such as white rice, brown rice, wild rice, red rice and more, as well as long and short grain form.
  • You can have it boiled, stir-fried and as part of other dishes.

3. Oats:

gluten free food
  • Oats contain high amounts of antioxidants that will save you against oxidative damage and they are also high in their content of beta-glucan, which is a type of very healthy and useful soluble fibre and have a good dose of carbs.
  • They also have a higher amount of proteins as well as good fats as compared to most other types of grains.
  • Oats are also very rich in terms of their mineral and vitamin content, such as vitamins B1 and B5, zinc, iron, magnesium, folate, copper, phosphorus, manganese, calcium, and so on.
  • You can easily get oats in a lot of the grocery stores.
  • Eating oats on a regular basis will also lower your high levels of cholesterol and help to keep them within the healthy range.
  • Eating oats regularly can also help to improve your body’s sensitivity towards insulin and can keep your blood sugar levels in check.
  • While buying oats, look for the ones that specifically say the words ‘gluten free’ on the label. This will help you to make sure that there will be no possibility of any cross-contamination with gluten products that could have happened at the time of processing.
  • You can make a simple porridge with oats, have it roasted, or make it with vegetables.

4. Amaranth

gluten free carbs
  • Amaranth is one of the healthiest grains that you can add in your daily dishes and add more health and taste.
  • It is very high in its content of manganese, which helps to fight off any chances of diabetes and also helps to reduce the blood sugar levels and keep them under control.
  • Amaranth also contains a very high amount of fibre that helps to stimulate your digestive system. It will also control your cholesterol levels.
  • Eating amaranth will also help to tone down and prevent any instances of inflammation that will eventually help to keep you healthy. This also keeps your tissues healthy and prevents the risk of any autoimmune diseases.
  • You can easily find amaranth at most of the grocery stores as well as in some farmers’ markets.
  • To eat amaranth, you can use it in place of oats and mix it with vegetables, fruits or nuts and have as a porridge. You can also make it like a lentil and add some vegetables to it, or add it your soups and stews.

5. Popcorn

gluten free carbs list
  • The next time you’re watching a movie marathon at home and want to grab a bowl of popcorn, don’t feel guilty, as it is filled with a lot of goodness that you can easily enjoy.
  • Popcorn is very high in its content of dietary fibre and can help to regulate your digestion. It is high in fibre and provides 4 grams of fibre for every 4 cups.
  • In addition, it also contains antioxidants such as polyphenols that can help to prevent a lot of health complications such as heart problems, cancer, diabetes and so on.
  • Remember that plain and natural popcorn is the one that is beneficial, and not the flavoured ones or the microwave ones.
  • Popcorns are found at almost all convenience stores. You can eat them as it is, or add a dash of rock salt.

Does gluten-free automatically mean better for you, or not necessarily? 

what is gluten

A gluten-free diet could help you if you are severely sensitive to gluten. If you’re trying to reduce gluten to lose weight, you may be getting nutrient deficiencies. Before starting any kind of a diet, please speak to your doctor and take medical advice.


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