What is the difference between gluten-free and carbohydrate-restricted diets? A thorough comparison of diet effects

　　

You may be thinking, "Aren't gluten-free and carbohydrate-restricted the same diet?" In fact, these two diets have completely different approaches in terms of both purpose and method.

In recent years, as interest in health and dieting has grown, the terms gluten-free and carbohydrate-restricted have become more prevalent. However, surprisingly few people truly understand the difference between the two. Many people mistakenly believe that they are the same thing because they involve avoiding bread and pasta.

In this article, we'll thoroughly compare and explain the basic differences between gluten-free and carbohydrate-restricted diets, their respective diet effects, and even dietary methods suitable for Japanese people. You're sure to find hints on how to find a diet that suits your constitution and goals.

The basic difference between gluten-free and carbohydrate-restricted diets

What is gluten? Understanding the basics

Gluten is a type of protein found in grains such as wheat, barley, and rye. Specifically, it is a substance formed when two types of proteins, glutenin and gliadin, combine with water.

The fluffy texture of bread and the chewy elasticity of udon noodles are created by the action of gluten. Gluten plays an important role in giving foods their stickiness and elasticity, making it an essential part of our diet.

However, there are some people who cannot tolerate gluten. For those with a genetic disorder called celiac disease or allergic conditions such as gluten intolerance, gluten can cause ill health.

Some foods that contain gluten include:

• Bread, pasta, udon, ramen
• Cakes, cookies, biscuits
• Tempura and fried food batter
• Gyoza and shumai wrappers
• Some alcoholic beverages such as beer and whiskey

Gluten is found in more foods than you might think, and it's not easy to avoid it completely. Processed foods in particular often contain hidden gluten, so you need to carefully check the ingredient labels.

What are sugars? Their relationship to carbohydrates

It is often thought that sugars and carbohydrates are the same thing, but in fact they are slightly different. Carbohydrates are expressed as the sum of "sugars" and "dietary fiber." In other words, sugars are what you get when you subtract dietary fiber from carbohydrates.

Carbohydrates are nutrients that are broken down into glucose in the body and used as an energy source. They are found in large amounts in the following foods:

Examples of foods that are high in carbohydrates:

• Staple foods such as rice, bread, and noodles
• Potatoes (potatoes, sweet potatoes)
• Root vegetables (carrots, lotus root)
• fruit
• Sweeteners such as sugar and honey

Carbohydrates contain 4 kcal of energy per gram and are an essential nutrient for our activities. However, consuming too much can cause a spike in blood sugar levels, potentially increasing the risk of obesity and diabetes.

food name	Carbohydrate content (per 100g)	Dietary fiber content (per 100g)
White rice (after cooking)	36.8g	0.3g
sliced ​​bread	44.3g	2.3g
Udon (boiled)	20.8g	0.8g
potatoes	16.3g	1.3g

As you can see, staple foods contain a lot of carbohydrates and relatively little dietary fiber.

Differences in the purpose and target audience of each diet

The goals of gluten-free and carbohydrate-restricted diets are fundamentally different. The first step in choosing the right diet is to clearly understand the characteristics and target audience of each.

Purpose and target audience of gluten-free diet:

• Main purpose: Improvement of physical condition caused by gluten
• Target audience: Celiac disease patients and those with gluten intolerance
• Secondary effects: Improvement of intestinal environment, elimination of rough skin

Gluten-free is a diet that was originally developed out of medical necessity. Approximately 1% of the population in Europe and the United States is said to suffer from celiac disease, in which ingesting gluten damages the mucous membrane of the small intestine. Although there are few celiac disease patients in Japan, it is believed that there is a certain number of people who are gluten intolerant or hypersensitive.

Purpose and target audience of carbohydrate restriction:

• Main purpose: Blood sugar control, weight loss
• Target audience: Diabetics, obese people, people wanting to lose weight
• Secondary effects: Improvement of insulin resistance, reduction of triglycerides

Carbohydrate restriction is a diet that intentionally reduces carbohydrate intake to prevent blood sugar levels from rising. By suppressing insulin secretion, it prevents fat accumulation and makes it easier to use existing fat as energy.

The crucial difference between the two is the type of nutrients they restrict. Gluten-free diets avoid specific proteins, while carbohydrate-restricted diets restrict carbohydrates in general. So, while gluten-free diets allow you to eat rice and potatoes, carbohydrate-restricted diets also require you to avoid these.

Characteristics and mechanism of gluten-free diet

Gluten-free foods to avoid and foods you can eat

Wheat products and their substitutes

When practicing a gluten-free diet, the first thing you need to know is which wheat products to avoid and what substitutes to use. Because wheat is deeply rooted in our diet, it is not easy to completely eliminate it. However, by knowing the appropriate substitutes, you can achieve a gluten-free diet without compromising the enjoyment of your meals.

Key wheat products to avoid:

• Bread → Substitute with rice flour bread or soy flour bread
• Pasta → Substitute with rice flour pasta or quinoa pasta
• Udon → Substitute with 100% buckwheat soba or pho (rice noodles)
• Substitute wheat flour with rice flour, almond flour, or coconut flour
• Cookies and cakes → Substitute with products made from rice flour or soy flour

The key to choosing a substitute is the balance between nutritional value and texture. Rice flour can replicate the texture of wheat flour, but it has a low protein content. On the other hand, soy flour and almond flour are rich in protein and dietary fiber, and are excellent in terms of nutritional value.

Recently, the number of gluten-free products has increased, and they can now be easily purchased at supermarkets and online. However, gluten-free products are often 1.5 to 2 times more expensive than regular wheat-based products, so you need to consider your budget.

Processed foods and seasonings to watch out for

Gluten is also found in unexpected processed foods and seasonings. Even foods that at first glance appear unrelated to gluten may contain wheat-derived ingredients as thickeners or stabilizers. If you are strictly following a gluten-free diet, you need to be careful of these "hidden gluten" ingredients.

Processed foods to watch out for:

• Ham, sausage (using flour as a binder)
• Kamaboko, chikuwa (used as starch)
• Curry roux, stew roux
• Instant coffee (some products)
• Ice cream (used as a stabilizer)

Seasonings to pay particular attention to:

• Soy sauce (made with wheat)
• Miso (some barley miso)
• Sauces (used to thicken)
• Dressings (used as a thickener)
• Dashi stock, consommé (may contain wheat-derived ingredients)

When choosing these foods, be sure to check the ingredient label. In addition to direct labels such as "wheat," "barley," and "rye," you should also pay attention to labels such as "malt," "modified starch," and "vegetable protein."

seasoning	Gluten-Free Alternatives	Points to note
soy sauce	Tamari soy sauce, gluten-free soy sauce	The price is 2 to 3 times higher
miso	Rice miso, soybean miso	Avoid barley miso
sauce	Homemade sauces, gluten-free	Check the ingredients
Dashi stock	Kelp stock, bonito stock (additive-free)	Be careful with chemical seasonings

Changes in the body caused by going gluten-free

Effects on the intestinal environment

The impact of a gluten-free diet on the intestinal flora varies greatly from person to person. For people who are sensitive to gluten, avoiding gluten intake can dramatically improve their intestinal flora. However, for people who have no gluten problems, the effect may not necessarily be positive.

The mechanism by which gluten affects the intestines is primarily related to intestinal permeability. A protein called gliadin contained in gluten is known to loosen the bonds between intestinal epithelial cells. This can lead to "leaky gut syndrome," in which substances that should not normally pass through can pass through the intestinal wall.

Signs that a gluten-free diet improves your intestinal environment:

• Improved bowel movements (relief of constipation and diarrhea)
• Reducing abdominal bloating and bloating
• Reduced gas production
• Relief of abdominal pain and discomfort
• Improved absorption of nutrients

However, these effects are more pronounced in people with gluten intolerance or celiac disease. If healthy people go gluten-free, they may reduce their intake of dietary fiber and B vitamins contained in wheat products, which could actually worsen their intestinal environment.

Mechanism of weight loss

The reason why people lose weight on a gluten-free diet isn't simply because they avoid gluten. In fact, the main reason is that going gluten-free results in a reduced calorie intake. Also, reducing your intake of processed foods contributes to weight loss.

3 reasons why going gluten-free can help you lose weight:

1. Reduce your intake of processed foods. Avoiding high-calorie foods like bread, cookies, and cakes will naturally reduce your calorie intake. These foods contain not only gluten but also a lot of sugar and fat, so avoiding them can help you lose weight.

2. Improving the quality of your diet: When you are conscious of going gluten-free, you will naturally eat more whole foods such as vegetables, fruits, meat, and fish. These foods are more nutritious than processed foods and tend to make you feel fuller.

3. Stabilizes blood sugar levels: Amylopectin A, a component found in wheat, has the effect of rapidly raising blood sugar levels. Avoiding this component by going gluten-free slows down fluctuations in blood sugar levels and suppresses fat accumulation.

However, it's important to note that gluten-free foods don't necessarily mean they're low in calories or sugar. In fact, many commercially available gluten-free products contain high amounts of sugar and fat to improve texture and flavor.

Relationship with gluten intolerance and allergies

Gluten-related disorders are broadly divided into three categories. By correctly understanding the characteristics and symptoms of each, you can determine whether or not you need to go gluten-free. It is important to avoid starting a gluten-free diet on your own without a medical diagnosis, and to consult a medical institution if you have any symptoms that concern you.

1. Celiac disease is a genetically-driven autoimmune disease in which gluten ingestion destroys the villi of the small intestine. Approximately 1% of the population in Europe and the United States suffers from this disease, but the incidence rate in Japan is thought to be extremely low at around 0.05%. Diagnosis requires blood tests and a small intestinal biopsy, and a lifelong gluten-free diet is required.

2. Wheat allergy is a condition in which the immune system recognizes wheat proteins as foreign substances, causing an allergic reaction. It is characterized by immediate reactions such as hives, difficulty breathing, and anaphylactic shock. Wheat allergy is common in children, and may improve as they grow older.

3. Non-celiac gluten sensitivity is a condition in which a person tests negative for celiac disease or wheat allergy, but still feels unwell when consuming gluten. Symptoms vary widely, and reported symptoms include abdominal pain, diarrhea, headache, fatigue, and joint pain. Since there are no clear diagnostic criteria, the diagnosis is often made based on the improvement of symptoms following an elimination diet.

Gluten-related illness checklist:

• Abdominal pain and diarrhea after eating bread or noodles
• Chronic fatigue of unknown cause
• Recurring skin rashes and eczema
• Frequent headaches and difficulty concentrating
• Joint pain or muscle pain

If you experience any of these symptoms, you may have a gluten-related disorder. However, these symptoms can also occur with other conditions, so it's important to consult a doctor and not self-diagnose.

The mechanism and effects of a low-carb diet

Foods to avoid and foods to actively consume when restricting carbohydrates

The basic principle of a low-carb diet is to limit your daily carbohydrate intake to less than half of what you normally would. The average Japanese person's carbohydrate intake is 250-300g per day, but a low-carb diet limits it to around 20-130g. Depending on the level of restriction, there are various approaches, from mild carbohydrate restriction to strict ketogenic diets.

Foods to avoid when restricting carbohydrates:

• Staple foods (rice, bread, noodles, cereals)
• Potatoes (potatoes, sweet potatoes, taro)
• Root vegetables (carrots, lotus root, burdock)
• Fruits (especially those with a high sugar content, such as bananas, grapes, and persimmons)
• Seasonings (sugar, mirin, ketchup, sauce)
• Drinks (juice, sports drinks, beer)

Foods to actively consume:

• Protein sources (meat, fish, eggs, soy products)
• Healthy fats (olive oil, nuts, avocado)
• Low-carb vegetables (leafy vegetables, mushrooms, seaweed)
• Dairy products (cheese, unsweetened yogurt)
• Low-carb seasonings (salt, soy sauce, vinegar, spices)

When restricting carbohydrates, it is important not only to reduce carbohydrates but also to ensure that you are taking in the necessary nutrients. In particular, increasing your intake of protein and fat will help prevent energy deficiencies and maintain a feeling of fullness.

Food Category	Recommended amount per serving	Carbohydrate content
Meat and fish	100-150g	0–1 g
egg	2 pieces	0.6g
Leafy vegetables	150g	3-5g
cheese	30g	0.5g
Nuts	20g	2–3 g

Blood sugar control and diet effects

The biggest feature of a carbohydrate-restricted diet is that it prevents a sudden rise in blood sugar levels. When carbohydrates are ingested, blood sugar levels rise, and insulin is secreted in response. Insulin is also known as the "obesity hormone" and works to store excess sugar as fat.

Mechanism of blood sugar control through carbohydrate restriction:

1. Suppression of insulin secretion By reducing carbohydrate intake, insulin secretion is significantly reduced, which suppresses fat synthesis and makes it easier to use existing fat as energy.

2. Ketone body production When carbohydrates are insufficient, the body breaks down fat to produce substances called ketone bodies. Ketone bodies can also be used as an energy source for the brain and promote efficient fat burning.

3. Stabilizing appetite: Fewer fluctuations in blood sugar levels stabilize hunger and appetite. You won't experience the sudden hunger that occurs when you consume a lot of carbohydrates, and your desire to snack will also decrease.

The effects of carbohydrate restriction dieting often appear relatively quickly after starting. You may see a weight loss of 2-3 kg in the first 1-2 weeks, but this is mainly due to a decrease in water content in the body. The full fat burning effect will become noticeable after 2-3 weeks.

How to effectively implement a low-carb diet:

• Especially limit carbohydrates at breakfast (to prevent blood sugar levels from rising in the morning)
• Eat 1.5-2g of protein per kg of body weight
• Drink at least 2 liters of fluid per day
• Combine moderate exercise (strength training about three times a week is ideal)
• Get 7-8 hours of sleep

Differences from the ketogenic diet

Among carbohydrate-restricted diets, the ketogenic diet is a particularly strict form. Regular carbohydrate restriction and the ketogenic diet are often confused, but there are significant differences in the restriction level and metabolic state in the body. By correctly understanding the difference between the two, you can choose the method that is right for you.

Comparison of regular low-carb and ketogenic diets:

Regular carbohydrate restriction (mild restriction):

• Daily carbohydrate intake: 70-130g
• Carbohydrate percentage of total calories: 20-40%
• Ketosis: Doesn't usually occur
• Ease of implementation: Relatively easy
• Impact on social life: Little

Ketogenic diet (strictly restrictive):

• Daily carbohydrate intake: 20-50g or less
• Carbohydrate percentage of total calories: 5-10%
• Ketosis: Required (blood ketone body concentration 0.5mmol/L or higher)
• Difficulty of implementation: High
• Impact on social life: Large

Ketosis is a metabolic state in which the body uses ketone bodies as its primary energy source. Entering this state dramatically improves fat burning efficiency, leading to rapid weight loss. However, it can also cause temporary physical discomfort (headaches, fatigue, difficulty concentrating, etc.) known as the "keto flu."

Ketogenic diet precautions:

• You may experience severe fatigue and headaches for the first 2-3 days.
• Bad breath and body odor may change
• Electrolyte balance is easily disrupted, so salt replenishment is important.
• The long-term health effects are largely unknown.
• Not recommended to practice without medical supervision

Comparing the effects of gluten-free and carbohydrate-restricted diets

Differences in weight loss effects and why

Both gluten-free and carbohydrate-restricted diets can be expected to have a weight loss effect, but there are clear differences in the mechanisms and how the effects manifest. Understanding the characteristics of each will help you make the choice that best suits your goals.

Gluten-free weight loss benefits:

• How the effect appears: Gradual and varies greatly from person to person
• Average weight loss: 1-2 kg per month
• Main factors: Reduced intake of processed foods, improved intestinal environment
• People who can benefit: People with gluten intolerance, people who eat a lot of processed foods

Weight loss effects of carbohydrate restriction:

• How it works: Relatively fast, common for many people
• Average weight loss: 2-5 kg ​​per month
• Main factors: Inhibition of insulin secretion, promotion of fat burning
• People who can benefit: Almost everyone (especially those who are prone to obesity)

The biggest reason for the difference in weight loss effects is the type of nutrients that are restricted. Gluten-free diets only involve avoiding certain proteins, while carbohydrates can be consumed normally. Therefore, the direct impact on blood sugar and insulin levels is limited.

On the other hand, carbohydrate restriction restricts the body's primary energy source, which causes major changes in the entire metabolic system, forcing the body to use fat as an energy source instead of carbohydrates, resulting in accelerated body fat loss.

Comparison items	Gluten-free	Carbohydrate restriction
Early weight loss	0.5~1kg/week	1-2kg/week
Average decrease after 3 months	3 to 5 kg	5 to 10 kg
Rebound risk	moderate	Slightly expensive
Effect on muscle mass	Almost none	Caution Required

Ease of continuation and meal satisfaction

One of the most important factors in successful dieting is "continuity." No matter how effective a method is, it's meaningless if you can't continue it. Let's compare the ease of continuity and satisfaction with meals between gluten-free and carbohydrate-restricted diets.

Gluten-free continuity:

merit:

• You can consume staple carbohydrates such as rice and potatoes.
• A diet centered on Japanese food is relatively easy to follow.
• Less fatigue due to lack of energy
• Meals with family can also be accommodated with some ingenuity.

Cons:

• Hard restrictions for bread and noodle lovers
• Limited options when eating out
• Gluten-free products are expensive
• Checking the ingredients of processed foods is a hassle

Continuity of carbohydrate restriction:

merit:

• Unlimited protein and fat intake
• Feeling fuller and less hungry
• Meals centered around meat and fish are very satisfying
• Weight loss results are seen quickly, making it easy to maintain motivation

Cons:

• Staple foods are significantly restricted, which creates a sense of discomfort with the food culture.
• Difficulty in eating out or dining out
• Food costs tend to increase
• There are concerns about the health effects of long-term use

Considering the Japanese food culture, it seems that many people find it easier to maintain a gluten-free diet. In particular, if you follow a diet centered on Japanese food, you can naturally maintain a state close to being gluten-free. On the other hand, carbohydrate restriction is suitable for people who are looking for short-term results or who prefer a meat-based diet.

The health benefits you can expect from each diet

Beauty and skin benefits

Both gluten-free and carbohydrate-restricted diets can have a positive effect on beauty and skin, but they take different approaches. Skin health is closely related to the intestinal environment and blood sugar levels, so both diets can be expected to have their own beauty benefits.

Beauty benefits of gluten-free diet:

• Improved intestinal environment reduces rough skin and acne
• Relief of atopic dermatitis symptoms (in cases of gluten intolerance)
• Eliminates swelling for a slimmer face
• Improved hair shine and strength

Many people who experience beautiful skin after going gluten-free tend to have a high sensitivity to gluten to begin with. If an inflammatory reaction occurs in the intestines, avoiding gluten will subside the inflammation, resulting in improvement of skin problems. However, if you don't have a problem with gluten, you can't expect dramatic changes.

Beauty benefits of carbohydrate restriction:

• Prevents wrinkles and sagging skin by inhibiting glycation
• Improves acne by normalizing sebum secretion
• Promotes collagen production
• Improves dull skin

The beauty benefits of carbohydrate restriction come from the suppression of a phenomenon called "glycation." Glycation is a reaction in which excess sugar and protein in the body combine to produce AGEs (advanced glycation end products), which are aging substances. By preventing a sudden rise in blood sugar levels through carbohydrate restriction, this glycation reaction can be suppressed, slowing down skin aging.

Effects on fatigue and concentration

Fatigue and concentration have a major impact on daily performance. Gluten-free and carbohydrate-restricted diets may contribute to improving these through different mechanisms. However, the effects vary greatly from person to person, depending on your constitution and the method of practice.

Benefits of going gluten-free:

• People with gluten intolerance: Significant improvement in chronic fatigue
• Reducing afternoon sleepiness and fatigue
• Reduced frequency of headaches and migraines
• Improved clarity of thought (eliminating brain fog)

If the chronic inflammatory response caused by gluten is the cause of fatigue, going gluten-free can dramatically improve the condition. In particular, many people who suffer from unexplained fatigue find that going gluten-free restores their energy.

Effects of carbohydrate restriction:

• Maintaining concentration by stabilizing blood sugar levels
• Eliminates post-meal drowsiness
• Stabilizing energy levels
• Improving cognitive function by utilizing ketone bodies in the brain

Carbohydrate restriction eliminates fluctuations in blood sugar levels, allowing for a stable supply of energy. In particular, people who suffer from excessive drowsiness after lunch often experience a significant improvement in their afternoon performance by restricting carbohydrates. Additionally, because ketone bodies are an efficient energy source for the brain, many people also experience clearer thinking.

Points to note:

• Immediately after starting carbohydrate restriction, you may experience temporary increases in fatigue.
• Even if you go gluten-free, fatigue will not improve if your nutritional balance is poor.
• Extreme restrictions can be counterproductive
• Since there are significant individual differences, it is important to find a method that suits you best.

Is it possible to combine gluten-free and carbohydrate-restricted diets?

Advantages and disadvantages of simultaneous practice

While it is possible to go gluten-free and low-carb at the same time, it is a very restrictive diet. While there are benefits to combining the two, it is important to understand that there are also significant drawbacks.

Benefits of simultaneous practice:

• Maximize dieting effects (faster weight loss)
• Strengthening blood sugar control
• Eliminate processed foods almost entirely
• Approaches from both the intestinal environment and metabolism

Disadvantages of simultaneous practice:

• Extremely limited foods you can eat
• Increased risk of nutritional deficiencies
• The impact on social life is enormous
• Food costs will increase significantly
• High mental stress

If you go gluten-free and restrict carbohydrates at the same time, there are very few staple foods you can eat. Bread and pasta contain gluten, and rice and potatoes are high in carbohydrates, so both are subject to restriction. Such extreme restrictions may be effective in the short term, but are difficult to maintain in the long term.

Food Category	Gluten-free only	Carbohydrate restriction only	When both are practiced
white rice	○	×	×
wheat bread	×	×	×
rice flour bread	○	×	×
Meat and fish	○	○	○
Leafy vegetables	○	○	○
Root vegetables	○	△	△
fruit	○	△	△

Important points to note and tips when putting this into practice

If you plan to practice both at the same time, you will need to be well prepared and knowledgeable. Here are some tips and tricks to prevent nutritional deficiencies and practice them in a healthy way.

Essential notes:

1. Consult a doctor or nutritionist. Extreme dietary restrictions can pose health risks, so be sure to consult a specialist before starting. Doctor's guidance is especially essential for those with chronic illnesses or who are taking medication.

2. Instead of starting both at once, start with one and gradually increase your restrictions as you feel better. Try just one for the first 2-4 weeks, and then gradually introduce the other element as your body adapts.

3. Ensuring adequate nutrition: It is easy to become deficient in B vitamins, iron, calcium, dietary fiber, etc. It is important to consider taking supplements and to have regular blood tests to check your nutritional status.

Tips for practice:

Example meal plan:

• Breakfast: Eggs, avocado, bacon, and leafy green salad
• Lunch: Grilled chicken breast, broccoli, and sautéed mushrooms
• Dinner: Salmon meunière, asparagus, seaweed salad
• Snacks: nuts, cheese, boiled eggs

Cooking Tips:

• Use almond flour or coconut flour instead of wheat flour
• Use psyllium husk and okara powder to thicken the sauce
• Use shirataki or zucchini noodles as a noodle substitute.
• Homemade seasonings and controlled carbohydrates and gluten

Recommended substitute foods and how to use them

Choosing the right substitute foods is key to a gluten-free, low-carb diet. Here we'll introduce some great ingredients that meet both criteria and how to use them.

Staple meal replacements:

1. Cauliflower rice Carbohydrate content: 5g per 100g (about 1/7 of white rice) How to use: Stir-fry finely chopped cauliflower and use it instead of rice. Can be used to make fried rice or risotto-style dishes.

2. Shirataki and Konjac Noodles Carbohydrate content: 0.1g per 100g How to use: As a substitute for pasta or noodles. They absorb flavors easily, so we recommend using them with strong seasonings.

3. Soy flour and almond flour. Carbohydrate content: 19g per 100g of soy flour, 10g per 100g of almond flour. How to use: As an ingredient in bread and cookies. It has less carbohydrates than wheat flour and is rich in protein.

Recommended recipe combinations:

Gluten-free & low-carb pizza:

• Dough: Mix cauliflower, eggs, and cheese and bake
• Toppings: a little tomato sauce, mozzarella cheese, basil
• Carbohydrate content per piece: approx. 8g

Low-carb okonomiyaki:

• Dough: soy flour, eggs, dashi stock, shredded cabbage
• Ingredients: pork, shrimp, squid
• Sauce: Low-carb sauce or homemade sauce
• Carbohydrate content per piece: approx. 10g

Convenient commercially available products:

• MCT Oil: Great for Energy
• Grass-fed butter: a good source of fat
• Coconut flour: gluten-free and low-carb flour
• Psyllium husk: For fiber and thickening

By making good use of these substitute foods, you can enjoy a varied diet even if you are gluten-free and low-carb. However, it is important to avoid extreme restrictions and to practice within your limits, taking into account your physical condition.

Which diet is best for Japanese people?

Considering the Japanese constitution and food culture

The physical constitution and food culture of Japanese people are very different from those of Westerners. Understanding these differences will help you determine whether a gluten-free or carbohydrate-restricted diet is more suitable for Japanese people.

Physical characteristics of Japanese people:

• Insulin secretion capacity is lower than that of Westerners
• They have a long intestine and are well suited to digesting grains
• High rate of lactose intolerance (approximately 90%)
• Many people have a low ability to break down alcohol
• High percentage of people with obesity genes

These characteristics show that there are large individual differences in the ability to process carbohydrates among Japanese people. A low insulin secretion ability means that blood sugar levels are more likely to rise when large amounts of carbohydrates are consumed, increasing the risk of diabetes.

Traditional Japanese food culture:

• Staple food is rice (2-3 times a day)
• Wheat products are a relatively new part of food culture
• Rich in fermented foods (miso, soy sauce, natto)
• Protein intake mainly from seafood
• Eat lots of seasonal vegetables

Interestingly, traditional Japanese food is almost entirely gluten-free. Wheat-based foods only became widely available in Japan after the war, and before that, gluten was rarely consumed. This means that the Japanese body has evolved to function without gluten.

era	Main source of carbohydrates	Gluten intake	diabetes prevalence
Edo period	Rice, miscellaneous grains	Almost zero	Unknown (estimated at 1% or less)
Early Showa period	Rice, potatoes	small amount	Approximately 2%
present day	Rice, bread, noodles	large amount	Approximately 8-10%

Relationship with diabetes risk

When considering the risk of diabetes among Japanese people, which is more effective: gluten-free or carbohydrate-restricted? Let's explore the answer based on statistical data and the latest research results.

Important facts about diabetes in Japan:

• Number of people with diabetes: Approximately 10 million people (2019)
• Prediabetes: Approximately 10 million people
• Asians develop diabetes at a lower BMI than Westerners
• Approximately 95% of diabetes cases in Japan are type 2 diabetes

Carbohydrate restriction and diabetes prevention: Carbohydrate restriction directly controls blood sugar levels, making it effective in preventing and managing diabetes. The Japan Diabetes Society also recognizes gradual carbohydrate restriction as one of the options for dietary therapy for diabetes. It is particularly effective in suppressing the rise in blood sugar levels after meals, and can also be expected to improve HbA1c (hemoglobin A1c).

Gluten-free and diabetes: Going gluten-free itself does not have a direct effect on preventing or improving diabetes. Rather, some gluten-free foods contain a lot of rice flour and starch, which can easily raise blood sugar levels, so caution is required. However, amylopectin A, which is found in wheat, has the effect of rapidly raising blood sugar levels, so avoiding wheat products may indirectly help manage blood sugar levels.

Research results show:

• Carbohydrate restriction: HbA1c decreased by an average of 0.5 to 1.0% in 3 months
• Gluten-free: No significant improvement in diabetes indicators
• Carbohydrate restriction + exercise: Most effective, comparable to drug therapy

From the perspective of maintaining long-term health

We will consider which dietary method is more suitable not only from the perspective of short-term effects but also from the perspective of maintaining lifelong health. Although the average life expectancy of Japanese people is among the highest in the world, there is still a gap of about 10 years between their average life expectancy and their healthy life expectancy. Choosing the right dietary method is important to close this gap.

Key factors in maintaining long-term health:

1. Sustainability: Considering the Japanese food culture, complete carbohydrate restriction is difficult to sustain. Rice is a deeply rooted staple food in Japan, and completely eliminating it from society would have a major impact on social life. On the other hand, going gluten-free is relatively easy to implement if you live a lifestyle centered around Japanese food, and it can be sustained over the long term.

2. Nutritional Balance: Restricting carbohydrates for a long period of time can lead to constipation due to a lack of dietary fiber and a risk of increased bad cholesterol. A gluten-free diet makes it easier to maintain a balanced diet because you can get the necessary nutrients from rice and other grains.

3. Disease prevention effect

• Cardiovascular disease: Moderate carbohydrate restriction has a preventative effect, but extreme restriction increases risk
• Cancer: The link between gluten-free diets and cancer prevention is unclear
• Dementia: Blood sugar control (carbohydrate restriction) is expected to have a preventive effect

Recommended diet for Japanese people: The most realistic and healthy approach is a combination of "gradual carbohydrate restriction" and "partial gluten-free."

Specific practice methods:

• Reduce staple meals to 1-2 times a day
• Choose brown rice or multigrain rice over white rice
• Limit bread and noodles to 2-3 times a week
• Replace wheat products with rice flour products when possible
• A diet centered on vegetables, fish, and soy products
• Avoid processed foods as much as possible

This "Japanese food return" diet is suited to the Japanese constitution and can be easily continued for a long period of time. It also allows you to consume necessary nutrients in a balanced manner, and is effective in preventing lifestyle-related diseases.

Things to know before you put it into practice

How to prevent nutritional imbalance

When starting a gluten-free or carbohydrate-restricted diet, the most important thing to be aware of is nutritional imbalance. Restricting certain food groups can lead to unexpected nutritional deficiencies. To practice this in a healthy way, it is necessary to understand which nutrients are likely to be lacking and consciously supplement them.

Nutrients that tend to be lacking in gluten-free diets and measures to take:

1. B vitamins (especially B1, B6, and folic acid)

• Reason for the shortage: Avoid enriched flour products
• Countermeasures: Increase your intake of brown rice, pork, soybeans, and nuts

2. iron

• Reason for the deficiency: Reduced intake from bread and cereals
• Solution: Eat lean meat, liver, spinach, and hijiki seaweed

3. dietary fiber

• Reason for the shortage: Avoidance of whole grain products
• Solution: Increase your intake of vegetables, mushrooms, seaweed, and konjac

Nutrients that tend to be lacking when restricting carbohydrates and countermeasures:

1. dietary fiber

• Reason for deficiency: Decreased intake of grains and fruits
• Countermeasures: Eat large amounts of leafy vegetables and mushrooms, and use psyllium husks

2. Vitamin C

• Reason for the shortage: Restrictions on fruit intake
• Solution: Get your nutrients from vegetables such as bell peppers, broccoli, and Japanese mustard spinach

3. potassium

• Reason for deficiency: Avoiding potatoes and fruits
• Solution: Get your nutrients from avocados, spinach, and meat

Practical advice for maintaining a balanced diet:

• Take a photo of your daily meals to check for any imbalances
• Set aside one day a week to relax and make up for any nutrient deficiencies
• Get a blood test every three months to check your nutritional status.
• Use supplements such as multivitamins appropriately
• Consciously incorporate seasonal vegetables to ensure adequate micronutrients

Measures and ideas for eating out

Eating out is an unavoidable opportunity for Japanese business people, so even if you're gluten-free or restricting your carbohydrate intake, it's important to learn how to enjoy eating out in style.

Basic strategies when eating out:

1. Preliminary research

• Check the restaurant menu in advance
• Choose a restaurant that caters to allergies
• Please inform us of any dietary restrictions when booking

2. Tips for choosing a menu

• Choose foods that are simply prepared (grilled, steamed, etc.)
• Sauces and dressings are ordered separately
• Check if you can change your staple food to vegetables

3. How to order efficiently

• If you tell them you have a wheat allergy, they will likely accommodate you with gluten-free options.
• Request portion adjustments such as "less rice" or "half the noodles"
• Order an extra salad or soup to feel satisfied

Measures for different types of eating out:

Izakaya tips:

• Mainly menu items made with ingredients such as sashimi, grilled fish, and chilled tofu
• Edamame, seaweed salad, and grilled vegetables provide fiber
• Avoid carbohydrates at the end of the meal and finish with miso soup

Italian twist:

• Enjoy prosciutto and caprese appetizers
• Choose grilled meat or fish as your main dish
• Refuse bread from the start
• Skip dessert and finish with an espresso

Tips for Japanese restaurants:

• Sashimi set meal or grilled fish set meal is ideal
• Remove the tempura batter
• Leave half the rice or eat less from the beginning
• Be careful with sugar and mirin in simmered dishes

Types of eating out	Gluten-free	Carbohydrate restriction compatible	Recommended Menu
Yakiniku	◎	◎	Meat, vegetables, soup
sushi	△	△	Assorted sashimi
Chinese food	×	×	Green pepper and pork stir-fry (without batter)
fast food	×	×	Salad, grilled chicken

Cost comparison and tips for continuing

When changing your diet, one thing that's often overlooked is the financial burden. We'll compare the costs of gluten-free and carbohydrate-restricted diets and give you tips on how to continue them financially.

Cost Reality:

Gluten-free additional cost:

• Gluten-free bread: 1.5 to 2 times the normal amount
• Rice flour pasta: 2 to 3 times the usual amount
• Gluten-free soy sauce: twice the normal amount
• Additional monthly cost: Approximately 5,000 to 10,000 yen

Additional costs for carbohydrate restriction:

• Increase in meat and fish purchases: 1.5 to 2 times
• Low-carb bread: 3 to 4 times the normal amount
• Low-carb seasoning: 1.5 to 2 times the normal amount
• Additional monthly cost: Approximately 10,000 to 20,000 yen

Cost-saving tips:

1. Self-catering is the basis

• Cooking at home is much more economical than eating out
• Prepare food in bulk on the weekend
• Prevent food waste by using frozen storage

2. Utilizing seasonal ingredients

• Seasonal vegetables and fish are cheap and nutritious
• Use local farm shops and morning markets
• Growing leafy vegetables in a home garden

3. Find out about cost-effective ingredients

• Eggs: a complete and inexpensive food
• Chicken breast: High in protein, low in fat, and economical
• Soy products: the top vegetable protein
• Bean sprouts: low in carbohydrates and very cheap

Psychological tips to keep you going:

1. Abandon perfectionism. Think of it as enough if you can achieve 80% of the goal. If you strive for perfection too much, you will be more likely to give up.

2. Find your peers. Connect with people who follow the same diet. Join social media communities or meet up in real life.

3. Keep a record Record your weight, physical condition, and diet. Visualize your changes to stay motivated.

4. Set a reward. If you keep it up for a month, buy something you like. If you keep it up for three months, go on a trip.

5. Obtaining family understanding Explain the purpose and effects of the diet and ask for cooperation to the extent possible.

Introducing Komeko's Palette's gluten-free menu

Gluten-free rice flour bread

Komeko's Palette offers bread made with 100% rice flour, which does not contain any wheat . It has the chewy texture unique to rice flour and a gentle sweetness not found in wheat bread. This product is recommended not only for those who want to avoid gluten, but also for health-conscious people . We are also committed to being completely additive-free, and are mindful of safety and security. People with wheat allergies or those who require a gluten-free diet can also enjoy our delicious bread .

Gluten-free rice flour bagels

Gluten-free bagels made with rice flour are also a popular item. They have a unique chewy texture and a wide variety of flavors, from plain to fruit. They are also delicious as bagel sandwiches, providing a satisfying and satisfying meal . Palette's bagels are made with beet sugar instead of refined sugar, resulting in a refined sweetness. Be sure to try these new and innovative bagels , which are both healthy and delicious .

Gluten-free rice flour dumplings

Komeko's Palette also sells gluten-free gyoza. The dough, made with rice flour, has a chewier texture than gyoza skins made with wheat flour. The skin has a gentle flavor that brings out the umami of the filling. Gluten-free gyoza are hard to find commercially. With Palette's rice flour gyoza skins, you can enjoy gyoza without worrying about gluten . They're also the perfect product for making homemade gyoza at home.

Gluten-free rice flour dumplings

Palette's gluten-free dumplings, made with rice flour, are also popular. They have a chewy texture and gentle sweetness that only rice flour can provide.

This is a recommended item for those who want to enjoy a healthy snack time.It can also be safely enjoyed by those with wheat allergies or those avoiding gluten.

summary

I hope you understand that gluten-free and carbohydrate-restricted diets are diets with different purposes and effects.

Gluten-free is a diet originally intended for people with gluten allergies or intolerances. While it is effective in improving the intestinal environment and relieving poor physical condition, its direct effect on weight loss is limited. On the other hand, carbohydrate restriction has a direct effect on blood sugar control and weight loss, and many people can expect it to be effective in weight loss.

Considering the constitution and food culture of the Japanese people, a balanced approach that combines "gentle carbohydrate restriction" and "partial gluten-free" rather than extreme restrictions would be the most realistic and healthy.

The most important thing is to choose a method that suits your constitution, lifestyle, and goals. The shortcut to success is to think not only about short-term effects but also about whether you can continue it in the long term, and to practice it within your limits.

Whichever diet you choose, it is important to be conscious of nutritional balance and to continue enjoying it. Eating is one of life's great pleasures. Instead of focusing only on restrictions,

Let's aim to build a healthy body while enjoying discovering new ingredients and cooking methods.

Also, neither diet is a cure-all.
Be sure to pay attention to any changes in your physical condition and consult a specialist such as a doctor or nutritionist if necessary.
Always consult your healthcare provider before making any major changes to your diet, especially if you have a chronic illness or are taking medication.

Finally, remember that both gluten-free and carbohydrate-restricted diets are merely "means" to living a healthy life, not "ends."
Rather than being controlled by dietary methods, we hope you will use this as a tool to face your own body and live a richer and healthier life.

We sincerely hope that your healthy eating habits will lead to a more fulfilling daily life.