Thriving on Carbs: The Gluten-Free Guide to Harnessing the Power of Good Carbohydrates
Carbohydrates are good for you. We’re not talking about Twinkies. We’re talking about the carbs that come from fruits and vegetables. From whole grains to legumes, Carbohydrates fuel our bodies and feed our brains. They aid in digestion and regulate our mood. Carbs are a vital macronutrient, so they should not be ignored.
Macronutrients consist of three primary nutrients: carbohydrates, proteins, and fats. These three nutrients are the essential nutrients that our body needs in large quantities to function correctly.
Today, we will focus on carbohydrates and explore their importance in our diet, some familiar sources of carbohydrates, and alternative ways to get carbohydrates if you are gluten intolerant.
Carbohydrates
We find carbohydrates in bread, pasta, fruits, vegetables, and grains. (All the good stuff!) Carbohydrates are made up of sugars, starches, and fibers.
Simple Carbohydrates
Simple carbohydrates are easy to digest. They are mostly found in baked goods, sodas, candy, and fruit juices. Simple carbohydrates break down quickly, spiking your blood sugar and giving you an immediate jolt of energy. But that jolt doesn’t last long, and the crash is sometimes worse than before. Consuming simple carbohydrates doesn’t tend to have as much nutritional value as complex carbohydrates.
Healthy Complex Carbohydrates
Complex carbohydrates are considered “good carbs” because they take longer to digest. Instead, they provide a gradual increase in blood sugar that sticks around for a longer period of time.
Some examples of nutritious complex carbs include brown rice, wild rice, oatmeal, whole-grain barley, quinoa, buckwheat, and starchy veggies like potatoes, sweet potatoes, and corn. Pasta and bread are also complex carbohydrates. When choosing, look for whole grain varieties for the most nutritional value possible.
Why are carbohydrates important?
Carbohydrates are the primary source of energy for the body. Once consumed, carbohydrates are broken down into glucose, which is then used by the body as energy and fuel for the brain.
Carbohydrates also play an essential role in digestion. Fiber, a type of carbohydrate, helps to promote healthy bowel movements and can also help to lower cholesterol levels.
Additionally, carbohydrates can impact our mood and cognitive function. Consuming carbohydrates can increase the production of the neurotransmitter serotonin, which can help to improve mood and reduce anxiety.
Gluten Intolerance
Not all carbohydrates contain gluten, but every product that contains gluten is a carbohydrate. Wheat, barley, and rye all contain gluten. Suppose you have bouts of abdominal pain, bloating or gas, nausea, diarrhea, constipation, headache, or brain fog after consuming wheat, barley, or rye. In that case, you may be gluten intolerant or have celiac disease.
It’s important to remember that these digestive issues may not be due to gluten at all. Some people have a problem processing the sugar from the breakdown of carbohydrates. Others may only have an issue with wheat. Contact the center for a full screening to identify the source of your symptoms.
But if you are sensitive to gluten, it’s important to find alternative sources of carbohydrates to ensure that you’re getting the nutrients your body needs to stay healthy and energized.
Gluten intolerant?
Quinoa
Quinoa is a gluten-free grain high in carbohydrates, fiber, and protein. It’s a good source of iron, magnesium, and potassium. Quinoa is versatile and can be used in various dishes, including salads and stir-fries, as a substitute for rice.
Sweet Potatoes
Sweet potatoes are a great source of carbohydrates, fiber, and vitamins and minerals, including vitamins A, C, and potassium. They’re also a good source of antioxidants, which can help to reduce inflammation in the body. Sweet potatoes can be baked, boiled, mashed, or roasted and can be used in soups, stews, and casseroles.
Legumes
Legumes, such as lentils, chickpeas, and black beans, are a great source of carbohydrates, fiber, and protein. They’re also a good source of several vitamins and minerals, including folate, iron, and magnesium. Legumes can be used in salads, soups, and stews.
Buckwheat
Buckwheat is a gluten-free grain that is high in carbohydrates and fiber. It’s also a good source of several vitamins and minerals, including magnesium, potassium, and zinc. Buckwheat can be used in a variety of dishes, including porridge pancakes, and as a substitute for rice.
If buckwheat isn’t your thing, you can include several gluten-free grains into a gluten-free diet. Options include rice, corn, millet, sorghum, amaranth, gluten-free oats, wild rice, teff, and chia seeds. It’s important to read labels carefully, as some packaged foods may contain gluten or be contaminated with gluten during processing.
Fruits and Vegetables
Fruits and vegetables are a great source of carbohydrates, fiber, and vitamins and minerals. They’re also a good source of antioxidants, which can help to reduce inflammation in the body. Some good options include bananas, apples, oranges, broccoli, and spinach.
But I gotta have that crunch!
If you’re looking for crunchy gluten-free alternatives to replace your favorite snacks (or be a vessel for your hummus), here are some options you can consider:
- Cracker alternatives: Crackers made from rice flour are a popular gluten-free alternative to traditional crackers. Or try these seed crackers from Top Seedz. Their thin, crispy crunch really makes you think of tortilla chips. Both options can be eaten on their own or paired with cheese, hummus, or other dips.
- Nut-based snacks: Nuts are a great source of protein, healthy fats, and fiber. Some examples of crunchy nut-based snacks include roasted almonds, cashews, and pistachios. You can also try nut-based snack bars or trail mix for a satisfying crunch.
- Popcorn: Popcorn is low in calories and high in fiber. You can air-pop your own popcorn or buy pre-popped popcorn in bags. Add some spices or nutritional yeast for extra flavor.
- Veggie chips: Veggie chips are made from thinly sliced vegetables that are baked or fried until crispy. Some popular options include kale, beet, and sweet potato chips. These snacks are often lower in calories than traditional potato chips and provide a range of vitamins and minerals.
- Rice cakes: Rice cakes are a gluten-free snack with low calories and fat. They are made from puffed rice and can be eaten on their own or paired with toppings like nut butter, hummus, or avocado.
Remember, always check the label of packaged snacks to ensure they are gluten-free, as some may contain gluten or be produced in facilities that also process gluten-containing foods.
Packaged Foods to Avoid
Gluten-packed foods like breads, pasta, and snack foods are a no-brainer to avoid. But manufacturers put wheat in everything. Some surprising homes for wheat include soups, granola, sauces, salad dressings, and beer.
These days, you can find a variety of packaged options for gluten-free breads, pastas, soups, and even beer. Keep in mind that some packaged foods may be labeled as “gluten-free” but may still contain trace amounts of gluten due to cross-contamination during processing. If you have a severe gluten intolerance or celiac disease, choosing certified gluten-free products or making your own food from scratch using gluten-free ingredients is important.
This gluten-free sandwich bread is a great substitute. Remember that gluten gives bread that soft, springy texture that we have yet to find a replacement for. If you have, please let us know!
To Gluten or Not to Gluten
If you can adequately keep your carbohydrate intake at healthy levels while going gluten-free, the benefits depend on your individual situation. Avoiding gluten is essential for individuals with celiac disease or non-celiac gluten sensitivity to prevent symptoms and damage to the small intestine. However, for individuals without gluten intolerance or sensitivity, no evidence suggests that a gluten-free diet provides significant health benefits. That being said, some people who go gluten-free report feeling better and experiencing less digestive discomfort.
Some potential benefits of a gluten-free diet may include:
- Reduced digestive discomfort
- Increased energy level
- Improved skin health
- Weight loss
- Relief from an autoimmune condition
It’s important to note that this may be due to a variety of factors, such as reducing processed and refined foods, increasing fiber intake, or avoiding specific allergies or intolerances. Also, make sure that a gluten-free diet is nutritionally balanced and includes a variety of whole foods to meet nutrient needs.
If you’d like to pinpoint the source of your digestive issues, call us for a screening!