The optimal macronutrient ratios for a gluten-free diet in Australia are generally similar to those recommended for a balanced diet. Here are the general guidelines for macronutrient distribution:
Carbohydrates: Carbohydrates should provide around 45-65% of your total calorie intake. Focus on gluten-free whole grains like quinoa, brown rice, millet, amaranth, and certified gluten-free oats (if tolerated). Include a variety of fruits, vegetables, legumes, and gluten-free starches (like potatoes or sweet potatoes) for a well-rounded carbohydrate intake.
Protein: Protein should make up about 15-25% of your total calorie intake. Include lean sources of protein such as lean meats, poultry, fish, eggs, legumes, tofu, tempeh, nuts, and seeds in your gluten-free diet. These provide essential amino acids for tissue repair and maintenance.
Fats: Healthy fats should contribute approximately 20-35% of your total calorie intake. Choose sources of unsaturated fats like avocados, nuts, seeds, and their oils. Include fatty fish (if not following a vegetarian or vegan diet) or consider algae-based supplements for omega-3 fatty acids.
To learn more about what macronutrients are, and how macronutrients affect your health and well-being, read our guide titled “Are Macros Important for Weight Loss?” to help inform yourself.