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When I say to a client “be careful, you are gluten sensitive” the immediate response is “so I cannot eat potatoes!!”
There is a lot of confusion about good carbs, bad carbs and gluten.


Gluten is a protein found in the seeds of certain grains. Some grains, like rice, do not contain gluten. Other grains that are gluten free include millet (bird seed), quinoa (pronounced keenwa), sorghum, amaranth and buckwheat. Despite the name, the latter is actually a seed. I love the nutty taste, the high fiber and the cherry on the cake – it cooks within 10 minutes!!

Oats is also naturally gluten free but is often contaminated with gluten when processed and it contains a protein, avenin. In severe cases a person may be allergic to this protein as well.
There is also a difference between allergic and sensitive. A gluten allergy causes an autoimmune disease called celiac disease. Gluten sensitivity is is a mild condition and you can get away with eating the occasional meal containing gluten.

The biggest problem with gluten is the fact that it is included in so many different foods as a binding ingredient. Most of the bread on our shelves also contain additional gluten because it produces a very light bread. For crispy rolls, extra gluten is added for a perfect product! The increasing sensitivity to gluten is actually caused by the huge amount in our diets.

In my ebook I will concentrate more on the problems linked to gluten.


This is our biggest source of energy and comes in the form of sugars, starch and fiber. There are eleven different sugars in nature but the food industry concentrate mainly on the cheap white sugar from sugar cane.
Sugar is a simple carbohydrate and the body converts it into energy within 10 minutes.This explains the quick fix for fainting or shock which drains your energy.

STARCH (simple carbs) (bad carbs)

This is a simple form of carbohydrate that does not contain fiber. Starch is converted into sugar for energy production. It takes a little longer than sugar but still too quickly and over stimulates insulin production. Examples are potatoes, bread etc…


Now we are talking good stuff!!. This is unrefined foods. Salad, veggies, whole grains, some fruit. The fiber in these foods makes it difficult for the body to convert it into sugar for energy production. Yet they are also very filling.


A gluten free diet can still be a high carb diet! If you eat rice (brown or white or basmati or any other) it is still a high carb! Potatoes are also gluten free but is a simple carb (high carb)

Bananas are unrefined and a fruit but a high carb!

In my ebook I will go into detail about the better choices of fruit and veggies. Now we are just differentiating between good and bad carbs. Later we will also differentiate between soluble and insoluble fiber.


A good carb is food from plants that does not spike blood sugar or insulin.
Check labels for carbohydrates and fiber. Brown rice and white rice contain the more or less the same amount of carbohydrates. However, brown rice has more fiber and therefore takes longer to be converted to energy and thus stimulates less insulin production.