Gluten-Free Carb Ideas

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Time for Alllllll the Macro Cheat Sheets

Just because you’re gluten-free doesn’t mean you have to suffer and not still enjoy tasty food. Sliding in with tons of options for gluten-free carbohydrate ideas for your next trip to the grocery store!

Since fruits and vegetables are also sources of carbohydrates, I also included some macro cheat sheets that cover how many carbs and fiber are in fruits and vegetables.

Gluten-free carb ideas with a carbohydrate macro cheat sheet.
Macro cheat sheet: Carbs + fiber in fruit.
Carbohydrate + fiber in veggies. Macro cheat sheet.
Fiber

If you look carefully at the fruit and veggie cheat sheets, you may notice that most vegetables aren’t super high in fiber, while most fruits tend to give you a little more “bang for your buck.” Just something to keep in mind that while you might be eating mostly real whole foods and a decent amount of fruits and veggies each day, you may still be falling short on fiber goals.

This is a perfect example of why we’re a big fan of tracking your macros, because aside from knowing how much protein, carb, and fat you consume each day, it also lets you easily keep track of how much fiber you’re consuming each day!

To give an example: let’s say you’re dealing with some digestive woes and experiencing bloating, constipation, etc. As a nutrition coach, one of the first things I would be looking into would be how much fiber you’re averaging (and how much water you’re drinking).

Potential Signs You Aren’t Getting Enough Fiber
  • Constipation
  • Bloating
  • Slow digestion
  • Feeling hungry right after meals
  • Constantly feel tired or sluggish
  • Blood sugar fluctuations
  • High cholesterol levels
  • Hemorrhoids
  • Constantly hungry or feel the need to snack
Daily Fiber Needs

Current evidence collectively supports eating a minimum of ~25-29 grams of fiber daily. Don’t forget to also be drinking lots of water too. Aside from fruits and vegetables, you could also include things like lentils, beans, high-fiber gluten-free oatmeal, etc. If you can do this, you’ll easily be smooth sailing on fiber goals!

Gluten-Free Food Brands We Love
  • Canyon Bakehouse, Little Northern Bakehouse, B Free: gluten-free bread
  • Siete Foods + La Tortilla Factory: gluten-free tortillas
  • Purely Elizabeth and Glutenfreeda: gluten-free oatmeal
  • Simple Mills + Pamela’s: gluten-free crackers, cookies, baked goods
  • Nature’s Path: gluten-free waffles + oatmeal
  • Birch Benders: gluten-free pancake mix
  • RXBar, GoMacro Bar, Rise Bar, Over Easy: gluten-free protein bars
  • Tolerant, Banza, 365: gluten-free pasta
  • Sprouts, Trader Joes, Golden Platter: gluten-free chicken nuggets
  • Make Veggies Great Again, Abe’s: gluten-free muffins
Eating Gluten-Free

At the end of the day, being gluten-free isn’t terribly difficult and finding gluten-free carbohydrate ideas will be easier than you think. It just takes some adjustment, lots of label reading, and finding brands you like for products that also fit your ingredient needs (:

I will give the heads up that gluten-free food products can be a 50/50 shot: they’re either great and “taste like the real thing”, or absolutely suck. You have been warned. Options have come along way however.

Even just a few years ago, everything was made with brown rice flour and tasted pretty poopy, bread products were dense and hard, and options were very limited. It’s been awesome to see brands innovate and create products that are delicious and amazing using almond flour, cassava flour, etc.

Either way, just don’t forget that if you’re super active, you likely need to eat a lot of carbohydrates to support that. Which means that things like rice, potatoes, sweet potatoes, instants oats, etc are probably gonna be a major staple in your routine if you need to be gluten-free (:

Worth mentioning that if gluten doesn’t bother you, then by all means eat it and there’s likely no reason to be gluten-free. But if you feel best eating gluten-free, hopefully, these cheat sheets help!

Want To Learn More About Optimizing Your Nutrition?

Check out my e-book, The Ultimate Guide To Nutrition, Muscle Gain, & Fat Loss!

Not everyone can afford a one-on-one nutrition coach (or has the desire for coaching), so this e-book is my way of continuing to bridge the gap. This book will support you in your goal to love your body and find freedom through food, exercise, and a healthy lifestyle. 

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The way you eat and exercise should provide freedom and peace of mind. 

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A Free Guide For You

Enjoy this free guide from LCK on how to calculate and track your macros in a way that’s quick, easy, and stress-free

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