Is Keto Gluten Free?

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On November 12, 2024
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Is Keto Gluten Free?

Yes, a ketogenic diet can be gluten-free as it primarily focuses on low-carb, high-fat foods, which naturally excludes most gluten-containing grains. However, it’s important to note that while keto and gluten-free diets can overlap, they are not inherently the same, and individuals following a keto diet should still check food labels to ensure they’re avoiding gluten if that’s their intention.

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Health Information
Benefits of Keto

Weight loss: The keto diet can be effective for rapid weight loss in the short term.

Reduced appetite: Ketosis often leads to decreased hunger and fewer food cravings.

Improved insulin sensitivity: May help manage or prevent type 2 diabetes.

Lower blood sugar levels: Beneficial for people with diabetes or prediabetes.

Increased energy: Many report improved energy levels once adapted to ketosis.

Better mental clarity and focus: Some people experience improved cognitive function.

Reduced inflammation: May help with various inflammatory conditions.

Improved heart health markers: Can lead to better cholesterol and triglyceride profiles.

Potential neuroprotective effects: May benefit those with epilepsy, Alzheimer’s, or Parkinson’s disease.

Possible cancer-fighting properties: Some studies suggest it may slow tumor growth.

Enhanced physical endurance: Can improve fat-burning during exercise.

Reduced acne: May help clear skin due to lower insulin levels and reduced inflammation.

Better PCOS symptoms: Can help women with polycystic ovary syndrome.

Potential benefits for other neurological disorders: Such as autism and multiple sclerosis.Remember that while these benefits have been reported, individual results may vary, and it’s important to consult with a healthcare professional before starting any new diet.

Who should avoid Keto

Pregnant or breastfeeding women

People with type 1 diabetes

Individuals with pancreatic disease

Those with liver conditions

People with kidney disease or impaired kidney function

Individuals with a history of eating disorders

Those with gallbladder disease or who have had their gallbladder removed

People taking certain medications, especially for diabetes or blood pressure

Individuals with rare metabolic disorders, such as porphyria or pyruvate kinase deficiency

Those with a history of pancreatitis

People with genetic disorders affecting fat metabolism

Individuals with low body weight or who are underweight

Those with a history of heart disease or at high risk for cardiovascular issues

People with certain thyroid conditions

Individuals with a history of kidney stones

Those with specific nutrient deficienciesIt’s important to note that anyone considering a significant dietary change, including the keto diet, should consult with a healthcare professional or registered dietitian before starting, especially if they have any pre-existing health conditions.

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This specific enzyme, Tolerase® G, a patented endopeptidase specific for proline, was developed by  Royal DSM  and has been scientifically proven to be effective in breaking down gluten residues​ ( 1) ​. Furthermore, research has shown that Aspergillus niger prolyl endoprotease (AN-PEP), an enzyme closely related to Tolerase® G, can break down gluten so effectively that it barely reaches the duodenum, potentially eliminating gluten toxicity​ ( 2) ( ​​3 ) ​.

On this page we explain why we are so enthusiastic about this supplement, supported by scientific research.

What is Gluten?

Gluten is a group of proteins found primarily in grains such as wheat, barley, and rye. These complex proteins give shape, strength, and texture to bread and other grain products. However, gluten is difficult to digest because it is rich in proline, a non-essential amino acid. This is why about 13% of the world’s population is sensitive to gluten in their diet​ (1)​.

How Tolerase® G Works

It is important to note that Tolerase G is designed to have optimal activity in the difficult conditions of the stomach. Its effectiveness on the digestion of gluten in the stomach and duodenum has been scientifically proven ( 1 ).

Studies have shown that a newly identified prolyl endoprotease derived from Aspergillus niger can effectively break down gluten proteins. This enzyme works optimally at a pH of 4–5, remains stable at pH 2, and is completely resistant to digestion by pepsin ( 2 ). Furthermore, research has shown that Aspergillus niger prolyl endoprotease (AN-PEP) accelerates the breakdown of gluten in the stomach so much that very little gluten reaches the duodenum ( 3 ). This suggests that co-administration of AN-PEP with a meal containing gluten could potentially eliminate gluten toxicity, allowing people to (occasionally) abandon their strict gluten-free diet ( 3 ).

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Little Helpers Anti-Gluten Pills contain 100% Tolerase® G. Tolerase® G is the only enzyme on the market that has been scientifically proven to be effective enough to break down gluten in the stomach to the point where the body no longer reacts to it.

Related Gluten Free Products
Here are five gluten-free diet options similar to Keto, along with short descriptions:
Paleo Diet: - Focuses on foods our ancestors ate, such as meat, fish, vegetables, fruits, nuts, and seeds - Eliminates grains, legumes, dairy, and processed foods - Emphasizes whole, unprocessed foods and healthy fats
Whole30: - A 30-day elimination diet that removes potentially inflammatory foods - Excludes grains, legumes, dairy, sugar, and alcohol - Aims to reset eating habits and identify food sensitivities
Atkins Diet: - Low-carb diet that emphasizes protein and healthy fats - Divided into four phases, gradually reintroducing carbs - Focuses on controlling insulin levels and promoting weight loss
Specific Carbohydrate Diet (SCD): - Eliminates complex carbohydrates and most sugars - Designed to help manage digestive disorders like Crohn's disease and ulcerative colitis - Allows simple carbohydrates from fruits, vegetables, and honey
Low FODMAP Diet: - Restricts fermentable carbohydrates that can cause digestive issues - Helps manage symptoms of irritable bowel syndrome (IBS) and other digestive disorders - Involves an elimination phase followed by gradual reintroduction of foodsThese diets all exclude gluten and focus on whole, unprocessed foods, making them suitable alternatives to the Keto diet for those seeking gluten-free options.

Frequently Asked Questions

Can a keto diet be gluten-free?
Yes, a keto diet can be gluten-free by focusing on low-carb, gluten-free foods like meats, vegetables, and healthy fats. Many gluten-free products also fit into a keto lifestyle.
Is keto bread the same as gluten-free?
Most pure maple syrup is naturally gluten-free. Corn syrup and agave nectar are also typically gluten-free options. However, some flavored syrups or those with additives may contain gluten, so it's important to check labels. Generally, syrups made from fruits, honey, or sugar without additional ingredients are safe for those avoiding gluten.
Does keto certified mean gluten-free?
Keto certified does not necessarily mean gluten-free. While many keto products are naturally gluten-free, the keto certification specifically focuses on low carbohydrate content rather than gluten content. Some keto-certified products may still contain gluten-containing ingredients. To ensure a product is gluten-free, look for a specific gluten-free certification or label.
Is keto Flour gluten-free?
Keto flour is typically gluten-free. This is because keto flours are usually made from ingredients like almond flour, coconut flour, or other nut-based flours, which naturally do not contain gluten. However, it's important to always check the specific product label to confirm its gluten-free status. Some keto flour blends may contain ingredients that are not gluten-free, so careful label reading is essential for those with gluten sensitivities or celiac disease.

Our Expert

Drs. Ilse van Asperen

Is an Orthomolecular Therapist, Nutritional Coach & Professional Editor
Drs. Ilse van Asperen is a medical doctor specialising in orthomolecular therapy and nutritional coaching. With a background in public and clinical health research and management, she focuses on addressing the root causes of health issues through diet, gut health, and stress reduction. As a professional editor for Little Helpers, she reviews all gluten-free content to ensure accuracy, safety, and scientific credibility. More about me

Our Sources

The information on this page is based on reputable health and nutrition organisations, ensuring accuracy and reliability for anyone following a gluten-free diet. For further details, see the sources below.

Sources

  1. National Institutes of Health (NIH)

  2. Coeliac UK

  3. Harvard T.H. Chan School of Public Health

  4. Mayo Clinic

  5. World Health Organization (WHO)

  6. Celiac Disease Foundation

Experiences of our customers

Disclaimer: We do our best to provide accurate gluten information, but errors can happen. If you spot a mistake or have concerns, please contact us so we can make it right.