With gluten-free diets gaining popularity, many people with diabetes are asking: Should a diabetic eat gluten-free? Grocery store shelves are lined with gluten-free breads, snacks, and cereals, and some people often claim that cutting out gluten can improve health. But is gluten-free better for people living with diabetes? The answer isn’t as simple as yes or no.

To understand whether a gluten-free diet helps with diabetes, it’s important to know what gluten is, how it affects the body, and what happens when you remove it from your diet.

What Is Gluten and Does It Raise Blood Sugar?

Gluten is a protein that’s found in wheat, rye, and barley. It’s often added to processed foods to hold the shape together and improve texture.

While gluten is often associated with carbs, it’s important to know that gluten itself does not raise blood glucose (sugar) or affect insulin levels directly. Gluten is a protein, not a carbohydrate, and it doesn’t directly impact blood glucose levels.

However, many foods that contain gluten, such as white bread and cereal, are high in refined carbohydrates. These can cause blood sugar spikes, which is why people with diabetes need to be mindful of their carb intake. Remember that carbohydrates, not gluten, can lead to spikes.

Can People With Diabetes Eat Gluten?

Yes, most people with diabetes can eat gluten without any problems. There’s no evidence that gluten is harmful to people with type 1 or type 2 diabetes unless they also have celiac disease or nonceliac gluten sensitivity.

Celiac disease is an autoimmune condition where eating gluten damages the small intestine. It affects about 1 in 100 people, and it’s more common in those with type 1 diabetes. In fact, there might be a genetic link between the two conditions since roughly 6 percent of people with type 1 diabetes also have celiac disease. For these individuals, a gluten-free diet is essential, not optional.

In nonceliac gluten sensitivity (sometimes referred to as a gluten intolerance or sensitivity), people experience symptoms of celiac disease like bloating, fatigue, or headaches after eating gluten, even though they don’t have celiac disease. If you suspect you have this sensitivity, talk to your doctor before making any dietary changes.

“I took a saliva test at the clinic I go to, and I found out that I am gluten sensitive,” shared one DiabetesTeam member. “So when I eat gluten, my numbers go even higher than normal due to inflammation. If you are getting frustrated with your numbers, ask your doctor for tests. It could be a gluten or dairy sensitivity.”

Should People With Diabetes Eat Gluten-Free?

Unless you have celiac disease or a gluten sensitivity, research has found no clear health benefit to going gluten-free. Cutting out gluten without a medical reason might actually lead to nutrient deficiencies, especially in fiber, iron, B vitamins, and magnesium. Whole grains like whole wheat and barley (which contain gluten) are rich in nutrients that support heart health and blood sugar control when part of a balanced diabetic meal plan. Some studies have even linked whole grain consumption to lower rates of type 2 diabetes and heart problems.

Additionally, many gluten-free products are made with added starches or sugars. These ingredients may still affect blood sugar levels, often making them a poor choice for blood sugar management. Some gluten-free cookies, crackers, and breads can be higher in sugar and lower in fiber than their whole-grain counterparts, so reading nutrition labels is extra important.

If you don’t have a gluten-related condition, it’s better to focus on eating whole foods and snacks that are minimally processed, whether they contain gluten or not.

Products With Gluten May Help Stabilize Blood Sugar

Whole grains that contain gluten can actually help stabilize blood sugar thanks to their fiber content. Fiber slows digestion and helps prevent blood sugar spikes, which is especially important for people managing diabetes.

A DiabetesTeam member wrote, “I have been a type 2 diabetic for six years and last year found out I was also gluten intolerant. … Having trouble keeping my sugar levels balanced since then, as there is more sugar in gluten-free products.”

“My sister has celiac disease, and I am the one with diabetes,” another member added. “When she visits me, my numbers are off because of the high sugar in gluten-free foods. I try to limit my carb intake and eat more protein. Eating raw veggies helps me feel more full.”

Managing Diabetes and Celiac Disease

If you have both diabetes and celiac disease, managing your diet can be more complex. You’ll need to avoid gluten while also keeping your blood sugar in check. The good news is that it’s possible to do both with careful planning.

Here are a few tips:

• Choose high-fiber fruits, vegetables, and gluten-free grains as well as lean meats for meals.
• Avoid highly processed gluten-free foods that contain added sugars or starches.
• Pair carbs with protein and healthy fats to slow digestion and reduce blood sugar spikes.
• Read labels carefully, even on gluten-free products, to look for options that are low in sugar and high in fiber.
• If you’re planning to eat out at a restaurant, do your research and ensure they have both diabetic-friendly and gluten-free alternatives on their menu for you.
• Work with a registered dietitian who understands both conditions, so they can help you build a balanced meal plan that supports digestive health and blood sugar control.

One DiabetesTeam member shared a recommendation for others managing the two conditions, “Try using the lettuce as a bun instead of eating gluten-free baked goods. Those are usually higher in carbs than regular whole wheat or multigrain breads. I know most of our burger places near me will do lettuce wraps if asked.”

Managing both conditions may take extra effort, but it’s doable. Many people with diabetes and celiac disease live healthy lives by making smart food choices and staying informed. Be sure to keep your healthcare providers in the loop about both conditions and bring up any questions or concerns you may have.

Navigating Gluten While Living With Diabetes

Remember, gluten itself doesn’t affect blood sugar, and most people with diabetes can safely eat gluten. The key is to focus on the quality of food, not just whether it’s gluten-free.

If you have celiac disease or gluten sensitivity, a strict gluten-free diet is essential. But for everyone else, whole grains that contain gluten can be a part of a healthy, balanced diet. Just be sure to read labels, watch your carb intake, and choose foods that support your overall health.

Whether you’re eating gluten or avoiding it, the most important thing is to build meals that are rich in fiber, low in added sugars, and balanced with protein and healthy fats. That’s the best way to support blood sugar control and long-term health.

Join the Conversation

On DiabetesTeam, people share their experiences with diabetes, get advice, and find support from others who understand.

Have you tried a gluten-free diet as part of your diabetes management? Let others know in the comments below.