What Can I Eat That is Gluten-Free?

Even though going gluten-free can be difficult, you still have many food choices!

Focus on eating a variety of fruits, vegetables, low-fat dairy products (those that do not have gluten-containing additives), beans, eggs, nuts, and lean meat, poultry, and fish.

There are still many healthy whole grains and starchy carbohydrate foods to choose from that do not contain gluten:

  • Amaranth
  • Arrowroot
  • Beans (kidney, black, soy, navy, pinto, etc.)
  • Buckwheat
  • Corn and pure corn tortillas)
  • Flax
  • Gluten-free baked products (made from corn, rice, soy, nut, teff and/or potato flour)
  • Kasha
  • Millet
  • Polenta
  • Potatoes and sweet potatoes
  • Quinoa
  • Rice (brown or wild rice is best)
  • Sorghum
  • Soy
  • Tapioca

Keep Following Your Meal Plan

It is still very important for those who follow a gluten-free diet to count their carbs and take insulin/medications in balance with their carbs. Continue to follow your diabetes meal plan but replace foods that have gluten with other healthy carbohydrate sources.

Be aware that some gluten-free products that you buy in the store will have a different amount of carbohydrate than the usual product. For example, a piece of gluten-free bread is usually higher in carbohydrate than whole wheat bread. It is very important to check the serving size and the number of carbs in each serving size.


Next: Gluten-Free Meal Ideas

You can find resources and organizations that deal specifically with gluten-free issues by searching for "gluten-free" or "celiac disease" in your favorite search engine.

  • Last Reviewed: August 1, 2013
  • Last Edited: December 23, 2013

Articles from Diabetes Forecast® magazine:

Diabetes Forecast