Gluten Free Diets and the Diabetes Connection

Like me, you may be sick of the different news and even confused. Today this is good for us, tomorrow the same thing is bad for us. I however still like to know what is being said about my food. I also like to do my own self-experiments to see how different foods are affecting me.

With that said, please continue to read so that you, like myself, will know the latest news about a gluten-free diet. We will look at the research and decide for ourselves, especially after reading some more research.

What is Gluten?

Before we look at the research, let us at least look at defining gluten. Gluten is actually a protein found in plant-based foods such as barley and wheat.

Gluten acts like a glue which holds the food together and gives it the puffy look we get when we bake bread and other pastries.

Why are we Becoming Sick?

Sick man bending

The researchers are now saying that we are becoming ill because a number of us removed gluten from our diets. Yes, it is now being said that a gluten-free diet is one reason some of us are suffering from diabetes.

The Celiac Disease Connection

Let me hasten to add that the gluten story started some years ago when it was discovered that people suffering from Celiac Disease were gluten intolerant. This means that they got ill whenever they ate foods with gluten.

The Case for Fibre

When a food is gluten-free, it meant that it was also low in fiber. Yes, your antennas are up at this moment, because by now you are well aware of the fact that we need foods rich in fiber in order to be healthy.

This does not exclude diabetics. We have seen through the years that those of us who are diabetic can significantly reduce our blood sugar when we consume fiber-rich foods.

Some high fiber foods which help me to lower my blood sugar, lose weight and be generally more healthy are:

  • All fruits
  • All vegetables, especially green, leafy vegetables
  • Pumpkin
  • Green bananas
  • Sweet potatoes
  • Nuts
  • Seeds

Fruit and vegetable hearts

The above information also reminds me of an article I did recently which encourages us to eat mainly plant-based protein foods in order to reduce the risk of becoming diabetic. Here is the article about plant-based proteins and diabetes. 

Some More from the Research

Please see below for some facts from the research:

  • 199,794 people were in the study.
  • Three (3) long-term studies were done.
  • The participants answered questionnaires about their gluten consumption.
  • The participants ate less than 12 grams per day.
  • The study lasted about 30 years for each participant.
  • 15, 947 people were discovered with type 2 diabetes.
  • Those who consumed more gluten per day reduced their risk of becoming diabetic.
  • This was an observational study and so more research is required.

Be Informed and Listen to Your Body

I always encourage my readers to be informed by reading the news and knowing what the latest research is saying about our food and health. I also encourage you to pay attention to your health.

What is your body communicating when you eat certain foods? I like to test my blood pressure and blood sugar at home and I do so several times throughout the day, especially when I am self-experimenting.

I pay attention to weight gain, feeling bloated, having a stomach burn, just about anything my body communicates. I also ensure that I do an annual executive medical to see what is happening with my cholesterol, blood sugar, pressure, liver, etc.

This gives me valuable information about my body and my overall health, especially those that I cannot test at home.

Gluten-Rich Foods

Some gluten-rich foods are:

  • Rye
  • Barley
  • Bulgur
  • Couscous
  • Wheat
  • Wheat germ
  • Spelt
  • Durum

Let us continue the struggle to rid our lives of diabetes by consuming fiber-rich foods and to lead a more active lifestyle. In the event you are interested in receiving updates and free e-books from us, then please go ahead and complete the form below.

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  1. Andre, Devon. “Gluten-free Diets May Be Linked to Type 2 Diabetes.” Bel Marra Health: Doctor Formulated Supplements. BelMarraHealth, 2017. Web. 27 Apr. 2017.


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  1. // Reply

    Hi Josephine,

    I am glad that you took the time to explain what gluten is, and why people get sick from it.

    Most people feel that eating gluten-free foods applies to the general population, but your article helps us to realize that some people have an intolerance to gluten, and therefore eating gluten-free does not apply to everyone.

    Thanks for clearing this up.


    1. // Reply

      No problem Judy and I do appreciate your stopping and leaving a comment. Have a wonderful weekend and please accept our invitation to be a regular reader. We value your presence. Please click on the link below.

      Click on this link

  2. // Reply

    Very informative post Josephine. I didn’t realise that most of the gluten free food I’ve been eating is so low in fibre. Thanks for adding a great list of higher fibre options.

    Is Fibre important to how foods effect of blood sugar levels?

  3. // Reply

    This is a great explanation, I wish the science bods would make up their mind. I never knew gluten free foods was also low in fiber.

    Like you state diabetics are no exception from high fiber diets. in your opinion are gluten free diets generally bad for diabetics.

    My mother is diabetic and doesn’t really understand the lifestyle so educating her is key.

    1. // Reply

      Steven, in my opinion, and from my self-experiments, any lifestyle which does not include high fiber can be bad for diabetics. I am not sure about a diabetic with Celiac Disease how this would be treated, but, for me, when I stay away from high fiber foods, my diabetes gets worst as the numbers climb.

      All the best with your mom Steven, but please feel free to direct her to my website, or print pages for her to read. It is also ok for you to give her my

  4. // Reply

    Hi Josephine,

    You’ve provided quite an eye opener. I wasn’t aware of the connection between gluten free and low fiber. It definitely makes it seem as though these gluten free foods that are on the market today could have a direct impact on the current rise in diabetes. It’s always good to gain more knowledge about what we are putting in our bodies, and you helped me in that today. Thanks for the information, it was great!

    1. // Reply

      Thank you, Robert, for reading and commenting. I also found the discovery to be an eye opener and that is why we musty continue to educate ourselves and others. There is just so much to learn.

  5. // Reply

    Hi Josephine
    nice post and very informative. thank for adding some high fibre food and some gluten-rich food.because I didn’t knew before. so food with high fibre will low blood sugar? and the same effect for gluten-rich food?

    1. // Reply

      Henryan, the pleasure is mine. Yes, I am seeing tremendous benefits from consuming foods high in fiber, including gluten-rich foods, but, please be reminded that I do not have Celiac Disease, so that is a safe diet for me. All the best and I do appreciate your dropping by.

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