What Carbs Are Gluten-Free? 19 Gluten-Free Carbs & Snack Ideas

Carbs, or carbohydrates, are often mistakenly thought of as off-limits on a gluten-free diet. But gluten-free doesn’t mean no carbs! 

Without going too far into the food science behind them, carbs are an essential part of a balanced diet. Although many carbohydrates do contain gluten – like wheat, barley, and rye – there are still plenty of gluten-free options. The important thing is to recognise which of these carbs are safe for you to eat on a gluten-free diet and which should be avoided.

Common Naturally Gluten-Free Carbs

Carbohydrates can be found in a variety of foods, from fruits and vegetables to grains and legumes. In fact, there are probably a lot more gluten-free carbs available than you may have initially thought!

Some of the most common naturally gluten-free carbs include:

1. Rice (white, brown, basmati, jasmine)
2. Quinoa
3. Potatoes
4. Corn
5. Buckwheat
6. Chickpeas
7. Lentils
8. Beans
9. Peas
10. Butternut Squash
11. Plantain
12. Rice Noodles
13. Fruit (bananas, apples, mangoes)
14. Berries (fresh and dried)
15. Turnips

You might find these foods as ingredients in larger meals, like soups, stews, salads, or stir-fries. But they can also be enjoyed on their own as side dishes or snacks.

'Gluten-Free' Certified Carbohydrates

But as well as carbs that are naturally free from gluten, there are also many gluten-free foods specifically created for those following a gluten-free diet. 

You'll be able to identify if a product is gluten-free by looking out for the 'gluten-free' certification on the packaging, like the Coeliac UK crossed-grain symbol or a gluten-free stamp.

Some examples of gluten-free carbohydrate options include:

16. Gluten-free bread
17. Gluten-free pasta
18. Gluten-free oats
19. Gluten-free cereal, like our Red Berry Granola

These options are gluten-free due to the flour used to make them. Instead of wheat flour, which contains gluten, alternative gluten-free flours are used.

Gluten-Free Snacks & Sweet Treats With Carbs

As well as main meals, there are plenty of options for gluten-free snacks and sweet treats that still provide a good source of carbohydrates.

Take our Oaties, for example. In these crunchy and delicious biscuits, we use gluten-free oats in replacement of regular oats, as well as rice flour and tapioca flour instead of wheat flour. They're suitable for those following a gluten-free diet and still contain carbs from the oats and other ingredients.

Our Oaties come in a variety of incredible flavours, like Golden Syrup, Stem Ginger, and Chocolate Chip, and they make the perfect pairing with a cup of tea or coffee!

Does Gluten-Free Mean Less Carbs?

Another misconception about gluten-free carbs is that there's less of them. This is not necessarily true. 

While some gluten-free products may have a lower carb content, many gluten-free options actually contain the same or even higher amount of carbohydrates compared to their gluten-containing counterparts.

Summary: What are Gluten-Free Carbs?

So, in short, carbs can still very much be found in gluten-free foods, both naturally and through alternative options. Recognising which carbs you can eat with a gluten intolerance or coeliac disease is important in maintaining not only a healthy diet but a safe one, too.

Get creative by switching up traditional recipes with gluten-free ingredients, like swapping out wheat pasta in a spag bowl for a gluten-free alternative like zucchini noodles. This way, you can still enjoy the flavours you love!

And you can still get your snack fix! At Lazy Day, we have a delectable range of free-from cakes, biscuits, and treats. From our scrumptious Oaties and Shortbread varieties to our feel-good Red Berry Granola, we've got something to satisfy every craving without any gluten. 

Plus, our products are also free from nuts, dairy, and eggs, making them suitable for a wide range of dietary needs.

FAQs

  • Our Red Berry Granola is an excellent way to start your day off with a meal that contains carbohydrates. Our Granola is made with crunchy golden gluten-free oat clusters mixed with a burst of red berry medley. It's also milk-free, egg-free, and nut-free, so it's suitable for those with multiple dietary restrictions.

    Sprinkle it over a serving of milk-free yoghurt or pour in a bowl with dairy-free milk for a delicious breakfast option.

  • Gluten-free doesn't equate to not containing carbs. Gluten-free ingredients and foods like rice flour, potatoes, lentils, chickpeas, and fruits still contain carbohydrates. They simply just don't contain gluten.

  • Some of the most common and easiest gluten-free carbs to consume include:

    • Rice

    • Potatoes

    • Peas and beans

    • Berries

    • Fruits

  • Yes, gluten-free bread still contains carbohydrates. The carbs will be found in the substitute ingredients used to replace wheat flour, such as rice flour.

  • Yes, gluten-free flour does still contain carbs. Gluten-free flours simply do not contain the protein gluten, which is found in wheat-based flours.