Low Gluten Cakes

Well this was a new one for me.  I walked past a Gloria Jean’s coffee shop today and noticed this sign for a “Low Gluten” Hazelnut Chocolate Torte.

From what I've read about Gluten, it really is an all or nothing protein. Nora Gedgaudas spoke a lot about Gluten in her recent seminar, particularly about how gluten takes months to leave the body.  Going 100% gluten-free seems to be the only way to avoid the negative effects gluten can have.  Of course going strictly 100% gluten-free is also the only way to identify whether gluten has a negative impact.   The significant numbers of people who are intolerant will be effected even by a cross contamination – so “low gluten” just isn't going to do it!

“Low-fat”, “low-calorie”, “low-carb”, “low-cholesterol”; “low” seems to be the word signalling a healthy product.  I can almost guarantee anything with the word low in the title isn't Paleo.

I’ll have to keep a look-out for “Low Trans Fat” cakes, I'm sure they’ll be good!

Why “Low Gluten Cakes” Are Misleading

The phrase “low gluten cakes” might sound like a healthy upgrade – a better choice than the usual sugar-laden offerings in the café cabinet. But from a Paleo perspective (and, honestly, from a nutritional one), it’s more confusing than comforting. Gluten isn’t something that can be partially avoided if you’re truly sensitive to it. For coeliacs and those with non-coeliac gluten sensitivity, even trace amounts can cause serious issues. So what does “low gluten” really mean? Not much, actually.

Unlike terms such as “gluten-free” – which is regulated and must meet strict labelling standards in Australia and New Zealand – “low gluten” isn’t an officially recognised claim. That means companies can slap it on packaging without needing to meet any clear scientific definition or threshold. It’s marketing speak. And, as you rightly noted, “low” rarely equals Paleo.

The Myth of Moderate Gluten

Gluten is a structural protein found in wheat, barley, rye, and their derivatives. It’s not essential for human health, and research increasingly shows that many people feel better without it – whether due to diagnosed conditions like coeliac disease or more subtle symptoms like brain fog, fatigue, or digestive issues.

But here’s the kicker: gluten doesn’t function like sugar or fat, where less might still be better. For those who react, even a crumb can be enough to cause inflammation, gut permeability (aka “leaky gut”), and autoimmune flares. So this idea of “cutting back” on gluten – without going fully gluten-free – doesn’t actually offer protection. It may just delay healing or mask the true impact it’s having on your system.

What the Science Says About Gluten

At Nora Gedgaudas’ seminar (which many of us still reference years later!), she made a strong case that gluten is problematic for everyone – not just those with diagnosed coeliac disease. She referenced emerging research showing that gluten triggers an increase in zonulin, a protein that regulates intestinal permeability, in all individuals – not just those with gluten sensitivity. This means that gluten may make the gut lining more permeable in everyone, even if you don’t feel immediate symptoms.

For Paleo followers, this is one of the many reasons grains are off the menu. It’s not just about gluten, but gliadin, lectins, phytic acid, and the inflammatory effects of modern wheat – which has been hybridised into something our ancestors wouldn’t even recognise.

Why “Low Gluten” Isn’t Gluten-Free

It’s important to make the distinction between “low gluten” and “gluten-free.” The latter means a product contains less than 3 parts per million of gluten in Australia (the standard set by FSANZ), and is safe for coeliacs. The former? It could still contain wheat, barley, or rye. It could be processed in the same facility as regular wheat flour. It may only have slightly reduced gluten content – but still enough to trigger reactions in sensitive individuals.

Put simply: low gluten is not enough. If you’re choosing to avoid gluten for health reasons – whether you’re Paleo, coeliac, or simply feel better without it – the only safe level is zero.

What About Paleo Cakes?

So if “low gluten cakes” are out – what’s in? Thankfully, the Paleo world is full of delicious options that are naturally gluten-free, grain-free, and refined sugar-free. These treats use ingredients like almond flour, coconut flour, cassava, and arrowroot as their base, combined with eggs, coconut oil, raw honey, and natural flavourings like cacao, lemon, and vanilla.

The best part? When made with real, whole ingredients, these Paleo cakes not only taste amazing but also leave you feeling satisfied – without the sugar crash, the bloating, or the post-cake guilt. They nourish rather than deplete.

How to Spot a Healthy Cake (Hint: It’s Not About the “Low”)

Next time you see a cake advertised as “low” in something, here are a few questions to ask yourself before taking a bite:

• Is it made with real ingredients? (Or is the label a mile long with additives and preservatives?)
• Is it free from gluten, grains, and seed oils?
• Is it sweetened naturally? (Think dates, maple syrup, honey – not maltodextrin, dextrose, or HFCS)
• Would I make something similar at home? (If the answer is no, it might not be Paleo-aligned)

Ultimately, just because something is labelled with health buzzwords doesn’t mean it supports your wellbeing. The Paleo approach is about quality, nutrient density, and simplicity – not clever marketing.

Better Alternatives to “Low Gluten” Cakes

If you’re trying to ditch gluten without feeling deprived, here are some Paleo-friendly alternatives that hit the spot:

• Almond flour chocolate cake – Rich, moist, and completely gluten-free. Perfect for celebrations or afternoon tea.
• Lemon coconut slice – Light and zesty, sweetened with a touch of honey or dates.
• Paleo banana bread – Made with almond or coconut flour, it’s perfect toasted with ghee.
• Flourless brownies – Usually made with nut butter, eggs, and raw cacao. Fudgy, rich, and easy to make in one bowl.
• No-bake bliss balls – A great snack for on-the-go. Just blend dates, nuts, and coconut, roll, and chill.

Dining Out: How to Avoid Gluten Landmines

When you're out and about – especially at coffee chains or bakery-style cafés – you’ll often be faced with labels like “gluten friendly”, “low gluten”, or “no added gluten”. These phrases aren’t regulated and often mean the item still contains gluten or has been cross-contaminated. It’s safer to ask staff about ingredients, preparation methods, and whether items are made in a gluten-free facility.

Better yet? Bring your own. If you’ve got a homemade Paleo treat tucked into your bag (even something as simple as a boiled egg and some berries), you’ll be far less tempted by the “low gluten” cake on the shelf.

Common Gluten-Free Pitfalls

One thing to keep in mind is that not all gluten-free products are Paleo-friendly. Many are packed with:

• Refined starches like tapioca, rice flour, or potato starch (which spike blood sugar)
• Industrial seed oils like sunflower, canola, or soybean oil
• Gums and fillers to mimic the texture of wheat (like xanthan or guar gum)
• Loads of sugar to compensate for flavour

Always read labels – or better yet, make your own. That way, you’re in control of every ingredient that goes into your body.

Going 100% Gluten-Free: Why It’s Worth It

As you mentioned in your original post, the only way to truly know how gluten affects you is to go 100% gluten-free. Half-measures – like cutting back but still indulging occasionally – don’t allow your gut to fully heal or give you a clear picture of how your body functions without gluten.

Most people who go completely gluten-free for 30–60 days are surprised at how much better they feel: improved digestion, clearer skin, better sleep, more stable energy, reduced inflammation. The improvements are often gradual but powerful.

Once you've experienced that baseline, you'll know exactly how much a “low gluten” cheat can throw you off track – and you’ll be less likely to fall for the marketing spin next time.

Final Thoughts: Don’t Be Fooled by Labels

“Low gluten” cakes are just another example of clever labelling designed to make unhealthy products sound slightly better. But for those of us living a Paleo lifestyle – or anyone trying to eat more intentionally – those two words don’t cut it. Gluten is a zero-sum game. And health isn't about eating less bad stuff – it's about eating more good stuff.

If you’re going to treat yourself, choose real food. Choose nutrient-dense ingredients. And if you’re in the mood for cake – make one from scratch that aligns with your values and supports your body, not one that plays it fast and loose with vague claims like “low”.

Have you spotted any “low gluten” traps lately? Or found a genuinely Paleo-friendly cake recipe that’s worth sharing? Drop it in the comments – I’d love to hear what you’re baking!