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Posted on 03/14/2017 in Gluten Free Blogs

What Are Gluten Free Carbohydrates, Proteins & Fats?

What Are Gluten Free Carbohydrates, Proteins & Fats?


What are Gluten Free Carbohydrates?

There are two kinds of carbohydrate:

Simple carbohydrates

  • Found in fruits and dairy products, these are more easily digested by the body
  • They are also often found in processed, refined foods such as white sugar, pastas and white bread

Complex Carbohydrates - These take longer for the body to digest. Commonly found in:

  • Vegetables
  • Whole grain breads
  • Pasta
  • Brown rice
  • Legumes
  • Flour to avoid for gluten free
  • All-purpose flour
  • Plain flour
  • Bulgar flour        
  • Sauce flour
  • Bread flour        
  • Self-rising flour
  • Brown flour       
  • Semolina flour
  • Cake flour          
  • Spelt flour
  • Durham flour
  • Granary flour    
  • Wheaten cornflour
  • Graham flour    
  • Wholemeal flour


A gluten free diet not only rules out all ordinary breads, pastas, and many convenience foods but it also excludes gravies, custards, soups and sauces thickened with wheat, rye, barley or other gluten-containing flour.

My Gluten Free Life blog posts are going to introduce you to a world of naturally gluten free options. There is nothing wrong with gluten free pasta for example but it’s time to introduce you to a world of seriously yummy naturally gluten free foods, recipes and I may just save you a few pennies too!

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Naturally gluten free flours

  • Tapioca flour
  • Corn flour
  • Potato flour
  • Rice flour
  • Amaranth
  • Arrowroot
  • Millet
  • Lupin
  • Quinoa
  • Teff
  • Chia seed
  • Yam

Various types of bean, soybean, and nut flours are sometimes used in gluten-free products to add protein and dietary fibre. Much of my gluten free baking is achieved using coconut flour or ground almond flour.

In spite of its name, buckwheat is not related to wheat; pure buckwheat is considered acceptable for a gluten-free diet, although many commercial buckwheat products are actually mixtures of wheat and buckwheat flours, and thus not acceptable.

Gluten is also used in foods in some unexpected ways, for example as a stabilizing agent or thickener in products like ice-cream and ketchup.

What Are Gluten Free Fats?

Fats explained

Saturated fats

  • Usually derived from sources of meat or dairy
  • Considered a better choice than partially hydrogenated fats.

Did you know?

Butter is considered better for one’s health than most margarines?! Yummy

Monounsaturated fats

This is the best type of fat, like canola or olive oil. These have been shown to lower bad cholesterol levels.

Polyunsaturated fats

This includes sunflower and safflower oil, and most other nut oils.  Corn oil is typically polyunsaturated. Also indicated in lowering bad cholesterol, but they may also slightly lower good cholesterol as well.

Essential Fatty acids

They are considered essential, as the body needs them to function properly, but they must be obtained through consumption. Essential fatty acids are the type of fats the body most needs. You will know them better as:

  • Omega 3 fatty acids
  • Omega 6 fatty acids

Omega rich food types include:

  • Vegetable oils
  • Oils made from grains like flax seed oil and fish oil
  • Fish
  • Vegetables
  • Grains

What is the worst type of fat?

Hydrogenated fats - Where are these found?

Check your food labels in your kitchen cupboard – you will be shocked.

Hydrogenated fats are most likely to boost cholesterol levels if regularly consumed. The chemical process that causes hydrogenation has been linked to heart disease and to other illnesses

Fat Facts

  • Monounsaturated fats should make up most of the fats one eats
  • Polyunsaturated fats should be used in moderation
  • Saturated fats should be least used
  • Partially hydrogenated fats and chemically produced trans-fatty acids should be avoided
  • Foods containing essential fatty acids are encouraged

What Are Gluten Free Proteins?

Do we have to be carnivores to get our daily protein fix?!

Protein- what does it do?

  • Protein is necessary for the building and repair of body tissues
  • It produces enzymes, hormones, and other substances the body uses
  • It regulates body processes, such as water balancing, transporting nutrients, and making muscles contract
  • Prevents one from becoming easily fatigued by producing stamina and energy

Complete proteins include:

  • Beef
  • Chicken
  • Fish
  • Eggs
  • Milk
  • And just about anything else derived from animal sources

Incomplete proteins include:

  • Vegetables
  • Fruits
  • Grains
  • Seeds
  • Nuts


Note - this is not a diagnostic blog, please seek medical advice for any health concerns

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