Calorie Tracking with Celiac Disease
Gluten-free doesn't mean calorie-free. Here's how to track when GF is medically necessary.
Celiac vs. Gluten Sensitivity
Celiac disease is an autoimmune condition — even trace gluten damages the intestines. This is different from gluten sensitivity, which doesn't cause intestinal damage.
For celiac, 100% strict avoidance is required, which affects food choices significantly.
Weight Changes After Diagnosis
Many people experience weight changes after going GF:
- Weight gain: Intestines heal, absorb nutrients better
- Weight loss: Eliminating calorie-dense gluten foods
- GF products often higher calorie: Need more fat/sugar for texture
Tracking helps you understand what's happening.
Calorie Differences: GF vs. Regular
| Food | Regular | Gluten-Free |
|---|---|---|
| Bread (per slice) | 80 cal | 90-120 cal |
| Pasta (1 cup cooked) | 200 cal | 180-210 cal |
| Crackers (6) | 70 cal | 80-100 cal |
| Cookies (1) | 50-80 cal | 60-100 cal |
| Pizza (1 slice) | 250 cal | 200-280 cal |
Naturally Gluten-Free Foods
Focus on whole foods that are naturally GF:
- Proteins: Meat, fish, eggs, legumes (unprocessed)
- Grains: Rice, quinoa, oats (certified GF), corn
- Vegetables: All fresh vegetables
- Fruits: All fresh fruits
- Dairy: Plain dairy (check flavored for additives)
- Fats: Oils, butter, avocado
These have the same calories whether you have celiac or not.
Hidden Gluten Sources
Always check labels for:
- Soy sauce (use tamari instead)
- Salad dressings
- Soups and sauces
- Processed meats
- Candy and chocolate
- Medications and supplements
Sample GF Day: 1,600 Calories
- Breakfast: GF oatmeal + banana + almond butter (400 cal)
- Lunch: Grilled chicken + quinoa + roasted vegetables (450 cal)
- Snack: Greek yogurt + berries (150 cal)
- Dinner: Salmon + rice + steamed broccoli (500 cal)
- Evening: GF rice crackers + cheese (100 cal)
Eating Out with Celiac
- Call ahead to discuss GF options
- Communicate cross-contamination concerns clearly
- Ask about dedicated GF prep areas
- Stick to simple preparations (grilled meat + vegetables)
- Use GF restaurant finder apps
- When in doubt, don't eat it
Nutritional Considerations
GF diets can be lower in:
- Fiber — GF products often lower fiber
- B vitamins — Wheat flour is enriched, GF often isn't
- Iron — Same reason
Ensure you're eating varied whole foods and consider a multivitamin.
Track Your GF Diet
Pandish recognizes gluten-free foods and specialty products. Track your unique diet without hassle.
Try Pandish Free →