Inspiration And Expert Advice: Expert Columns

Diabetes and Celiac: “What Carbs Can I Eat?”

By Lara Rondinelli RD, LDN, CDE

I remember when I was first diagnosed with celiac disease someone said to me, “It will be like being on the Atkins diet.” But anyone who’s had celiac disease for a while knows there are many gluten-free carbohydrates available such as crackers, cakes, cookies, bread, waffles, donuts and muffins. Eating these products, you could easily end up with an extremely high-carbohydrate diet, not to mention problems with weight management.

Gluten-free foods have come a long way — there are many convenient options that actually taste good, and most of us are grateful for these advances and their availability. But for a person with celiac and diabetes the carbohydrate content and type of carbohydrate in foods must be taken into consideration. Carbohydrate counting and label reading is essential because many gluten-free foods are higher in carbohydrates than traditional versions and the carb amounts can vary considerably among brands. One slice of gluten-free bread can range from 15 to 40 grams per slice. Gluten-free hot dog buns range from 21 to 58 grams. In addition, a lot of gluten-free foods are made from flours that have lower fiber contents and higher glycemic index values —not ideal for people trying to keep their blood glucose levels stable. So what carbs can you eat with celiac disease?

Healthy, gluten-free carbs

Beans, Lentils and Legumes
Black beans, pinto beans, kidney beans, Northern beans, black-eyed peas, and chickpeas are healthy legumes. They are loaded with fiber and are a good source of protein, potassium, and B vitamins. The canned varieties are very convenient and can be added to soups, chili, tacos, and salads, or made into an appetizer. One half-cup of kidney beans provides 20 grams of carbs, 6 grams dietary fiber, and 8 grams protein.

Gluten-free whole grains
Most people think of whole-wheat when thinking of whole grains, but there are gluten-free whole grain options such as buckwheat, quinoa, teff, and brown and wild rice.

--Brown and wild rice can be substituted for white rice — just watch your portion size and count the carbs.

--Buckwheat does not contain wheat, but is actually a cousin of rhubarb and has a nutty flavor. If you want to try buckwheat you might start with buckwheat (soba) noodles or hot cereal.

--Quinoa is a small grain similar in size to a sesame seed and is available in most grocery stores. It is a great source of protein and fiber. It is easy to prepare and can be served as a side dish or added to soups, salad, or as a breakfast cereal. One quarter-cup of quinoa (dry) contains 33 grams of carbohydrate, 6 grams of fiber, and 6 grams of protein.

High-Fiber Bread and Wraps
Breads made from chickpea, pinto bean, or navy bean flour can be healthier choices and higher in fiber. For example, one serving of bread from Breads from Anna® contains 22 grams of carbs and 3 grams of fiber. You can find gluten-free wraps, too. La Tortilla Factory™ makes a gluten-free wrap made from teff flour (teff is a gluten-free grain that is high in protein); one wrap contains 30 grams of carbs and 3 grams of fiber.

Fresh Fruit
Naturally gluten-free and full of vitamins and fiber, fruit should not be forgotten in a diabetes and celiac diet. Aim for two to three servings per day of low-glycemic fruit, such as a cup of blueberries at breakfast and an apple at lunch.

Dairy
Milk and yogurt are healthy carbs and full of protein and calcium. Make sure to verify that your yogurt brand is gluten-free, and choose plain or lower carb versions when possible.

Vegetables
Vegetables such as broccoli, cauliflower, salad greens, green beans, asparagus, mushrooms, peppers, and zucchini are gluten-free, low carb, high fiber, and full of vitamins and minerals. Aim for three servings daily.

When you have diabetes and celiac disease, it’s easy to get in a rut and eat the same foods every day. Make it a goal to try one, new healthy gluten-free carb this month.

Resources:

1. Green, Peter and Rory Jones. Celiac Disease: A Hidden Epidemic. 2006. Harper Collins Publishers.
2. Thompson, Tricia. Celiac Disease Nutrition Guide. 2006. American Dietetic Association.
3. Kupper, Cynthia, Higgins, Laurie. 2007. Combining Diabetes and Gluten-Free Dietary Management. Practical Gastroenterology: 68-83.
4. Brand-Miller, Jennie, Kate Marsh, and Phillipa Sandall. The New Glucose Revolution: Low GI Gluten-Free Eating Made Easy. 2008. Da Copa Press.
5. Gluten Free Whole Grains, Whole Grains Council.
6. Breads from Anna
7. La Tortilla Factory


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