The ketogenic diet can make it difficult to eat some of your favorite meals, such as pizza.
Those on the keto diet may wonder if they may enjoy gluten-free pizza as a healthy alternative.
As it turns out, there is no simple answer here cause there are numerous types of gluten-free pizza crusts available.
You see, gluten-free pizzas can be made with a variety of alternative flours, not all of which are keto-friendly.
So not, not all gluten free pizza is keto.
Below we’ll help you know how to tell if a gluten-free pizza is okay for a keto diet.
Gluten-Free Pizza 101
Gluten-free pizza uses alternative flours that create a crust that is comparable in texture to regular pizza but with its own distinct flavor and other features.
Coconut flour, for instance, is sweeter and lighter than almond flour, which provides a nutty flavor and a dense texture.
Chickpea flour, in comparison to wheat flour, has a slightly earthier flavor and a denser texture.
People with celiac disease or a gluten allergy can safely use these alternative flours because they are naturally gluten-free.
Even if a pizza uses gluten-free flour though that doesn’t automatically make it safe for keto dieters to eat.
In fact, starches like potato starch are a definite no-no for people on a keto diet.
Gluten-Free Pizza Flours That ARE Keto
So, you already know that not all gluten-free flours are keto, but you may not know which ones are safe for you to eat.
Here’s a look at the types of gluten-free pizza flours that are okay on a keto diet:
- Almond flour
- Chia flour
- Coconut flour
- Flaxseed meal
- Lupin flour
What To Know About Gluten-Free Pizza and Keto
Since the crust of most gluten-free pizzas is typically made using alternative flours that are higher in carbohydrates, these pizzas are not appropriate at all for a ketogenic diet.
This is because gluten-free pizza crusts prepared with alternative flours don’t usually satisfy the ketogenic diet’s requirements for low carbohydrate intake and high fat intake.
Also, many gluten-free pizzas still contain sugar and processed components that are a no-no on the ketogenic diet.
Alternative flours that are low in carbohydrates, such as almond flour or coconut flour, and limiting the amount of additional sugars and processed components are important to make a gluten-free pizza keto-friendly.
Cheese, meats, and veggies are great examples of toppings that are both low in carbohydrates and high in healthy fats to consider adding to your pizza.
If you make the necessary adjustments, you can eat gluten-free pizza as part of a healthy, low-carbohydrate diet and still be in ketosis.
How To Know If Your Gluten-free Pizza Is Keto
Inspect the contents of any frozen or refrigerated dough you have on hand.
You can consume it if all of the ingredients are suitable for the ketogenic diet.
However, if you are dining out, you should inquire about the ingredients.
Explain to the server or waiter that you are on a ketogenic diet and cannot consume any carbohydrates.
Most restaurants make sure that the ingredients are readily available for inspection in case people have dietary restrictions, like keto.
Don’t eat the pizza if you don’t know what’s in it or if you’re not sure what’s in it.
How To Shop For Keto-Friendly Pizza
And here are few tips on making smart choices when shopping for keto pizza.
Opt for Plant-Based Crusts
When searching for keto-friendly pizza, the only real obstacle is the dough.
Except for that, a ketogenic diet can safely enjoy pizza for its other healthful toppings.
If you choose for a crust made from vegetables instead of flour, you won’t have to worry about eating too many carbs.
Cauliflower pizza crusts are available commercially and are easy to create at home.
So, if you want to stay in the keto zone, plant-based choices are the way to go.
Look for Hidden Carbs and Sugar
Gluten-free pizzas can hide a surprising amount of sugar and carbs, so you gotta watch for that.
A good example is that often meatballs on top of the pizza contain breadcrumbs, which you might not think about.
And often the pizza sauce has sugar in it that you might not expect.
You likely already know how bad this can be for a keto dieter – too many carbs or sugars can totally derail your ketogenic diet.
You gotta be sure to less carbohydrates and less sugar so that you stay on track with your diet.
Rule Of 3: Low-Carb, High Protein, and Healthy-Fats
It is important to remember this rule of three if you wanna make sure that you’re only buying gluten-free pizzas that are keto approved.
By consuming a lot of protein and very few carbohydrates, you stay keto.
Protein-rich pizza toppings are encouraged on keto pizzas, which feature crusts that are low in carbohydrates and contain no flour.
These pizza toppings can also be made from a variety of healthy vegetarian options.
Getting plenty of protein and healthy fats will give you a boost of energy right away.
As you can see, it’s important to note that despite the name gluten-free pizza is not necessarily keto-friendly.
By choosing alternative flours that are low in carbs, such as almond flour or coconut flour, and limiting the amount of additional sugars and processed components you can create a yummy gluten-free pizza that is well-suited for a ketogenic diet.