Carbohydrates have had a bad reputation for a while, and with so many fad diets eliminating carbs, their reputation worsens. More and more people are looking to keto and gluten-free diets. Removing gluten has additional advantages in that it is a source of allergies and digestive troubles in some individuals

While carbohydrates are important, cutting back on them can improve certain digestive troubles and improve overall health. The good news is that you can cut gluten from your diet without missing out on nutritious food your body needs.

Benefits of Cutting Gluten

Gluten is a type of protein found in wheat, barley, and rye, and you will find it in most grains, bread, and cereals. Gluten provides elasticity while the food is fermenting, but it doesn’t provide any particular benefits to human health.

In fact, gluten is the source of severe food allergies for those with celiac disease and causes digestive troubles for many. As a result, many manufacturers have started to make gluten-free versions of their foods, and there seem to be distinct advantages to cutting gluten from your diet.

Healthier Cholesterol Levels

Cutting gluten helps lower cholesterol because many foods containing gluten are more prone to elevate cholesterol and body fat. Processed foods often contain gluten, and by cutting these out, you also cut the amount of saturated fat you intake, which can impact cholesterol.

Better Digestive Health

Gluten causes allergic reactions in many people, contributing to digestive discomfort, and the risk of developing serious digestive conditions and unpleasant symptoms can be reduced or even eliminated by going gluten-free.

Once gluten is out of your diet, you will notice more efficient digestion, optimal nutrient absorption, and more regular bowel movements.

Increased Energy Levels

Because gluten sensitivity can trigger inflammation, your immune system becomes overwhelmed. This can lead to chronic fatigue.

Once gluten is removed, and your gut can heal, you will notice more sustained energy levels. Gluten-containing foods also tend to contain sugar and refined carbs, which elevate blood glucose levels, and spikes in blood glucose lead to crashes and fatigue.

When you cut these foods from your diet, you no longer have to worry about the sugar spikes and energy crashes associated with these foods.

Healthier Heart

The reduction in cholesterol associated with gluten-free diets helps to protect your heart. In addition to this, gluten-free foods are often healthier and contain less fat, making it easier to maintain a healthy weight. 

Excess carbohydrate consumption — seen in diets containing gluten products — also elevates triglyceride levels which can contribute to high blood pressure and clogged arteries. By losing weight, reducing fat storage, and lowering cholesterol and triglyceride levels, you can better support cardiovascular health.

Reduced Belly Fat

When you remove gluten, you also remove a lot of carbohydrates (or at least cut intake significantly), and this can help to burn off unwanted belly fat. Fat that accumulates around your organs can be dangerous to your health, but it is also stubborn to get rid of. 

Low-carbohydrate or gluten-free diets help to reduce this type of fat, which can support healthy weight loss and improve metabolic functioning.

More Nutrients

A natural result of cutting foods containing gluten is that you grab more fresh fruits and vegetables. In doing so, you help curb your appetite, as these items contain fiber that helps to keep you full. 

You also get the advantage of all the essential nutrients, antioxidants, and minerals in fruits and vegetables, so your overall health and well-being improve.

Stronger Immunity

Removing gluten when it causes allergies saves your immune system from becoming stressed. You also benefit from an immune system boost with the increased intake of fruits and vegetables. With a stronger immune system, you are better able to ward off environmental threats.

Joint Health Support

The presence of gluten causes allergic reactions in many, and the resulting inflammation can spread through your body. This can exacerbate certain joint conditions, increasing discomfort and reducing mobility. By cutting gluten out, your joints can stay free from inflammation and pain.

Gluten-Free Waffles You Can’t Get Enough Of

Many think that cutting carbohydrates or giving up gluten means that your meals will be boring. While many of the treats we love are full of refined carbohydrates and sugars, you can still enjoy delicious meals without them

Recipes like the one below offer gluten-free and keto benefits with great flavor and a great way to start your day.


1 cup blanched almond flour

2 tablespoons of any sweetener; use coconut sugar for paleo

1 teaspoon gluten-free baking powder

1/8 tsp sea salt

2 large eggs

1/3 cup unsweetened almond milk (or any milk of choice)

2 tablespoons avocado oil (or any neutral oil of choice; plus more for frying)

1 teaspoon vanilla extract (optional)


Mix all ingredients together in a bowl until smooth. Preheat an oiled pan on the stove at medium-low heat. Pour circles of batter onto the pan. Cover and cook about 1 ½ to 2 minutes, until bubbles start to form on the edges. Flip and cook another minute or until browned on the other side. Repeat with the remaining batter and serve as desired.

The Bottom Line

Whether you give up gluten to be healthier or because you have a food allergy, cutting some carbohydrates and sugars can be a good thing. You still want to make sure you maintain a source of carbohydrates in your diet, as they do provide energy for your cells. Starchy vegetables like potatoes, brown rice, and gluten-free pasta are all great alternatives.

Giving up gluten can deliver a variety of health benefits, and starting off with a gluten-free breakfast will have you energized and ready for the day.