Oats Are High In Fiber Healthy Carbohydrates And Protein
Approximately 60% of oat grains are starch, a dense carbohydrate. This can provide you with long-lasting energy to tackle your day. It also contains a dose of protein and fiber, which slow the release of energy we get from this food, which means you dont have a spike in blood glucose, then an immediate crash .
These additions can be particularly helpful for individuals with celiac disease, as they can supplement the macronutrients they need without the risk of negative side-effects following gluten consumption .
Rolled Oats Vs Steel Cut Oats
So we covered the rolled oats above, but what are steel cut oats? To tell the difference between steel-cut, rolled, and instant oats all you need to do is look at how much of it has been processed and what your recipe requires.
This will result in each variety having a different texture and cooking time for example if your oatmeal needs to cook for less than five minutes then go with an instant version but otherwise use either rolled or steel-cut oats because theyll take longer which can be better since theres more chance that everything cooks evenly!
Tips For Buying Gluten
The best way to see if the oats you want to eat are gluten-free is to read labels carefully. If you arent sure if the oatmeal you have is gluten-free or not, dont eat it until you find out. Some people may have reactions to even small amounts of gluten. You can always call the company and ask your specific questions.
Some gluten-free oats and oatmeal products include:
- Bobs Red Mill Gluten-Free Extra Thick Rolled Oats
- Bobs Red Mill Gluten-Free Quick-Cooking Oats
- Bobs Red Mill Gluten-Free Scottish Oatmeal
- Glutenfreeda Gluten-Free Oatmeal
- McCanns Gluten-Free Irish Oatmeal, Quick & Easy, Steel Cut
- Natures Path Organic Hot Oatmeal, Gluten-Free
- Natures Path Qia Superfood Gluten-Free Oatmeal
- Udis Gluten-Free Plain Steel Cut Oats
- Quaker Select Starts Gluten-Free Instant Oatmeal Packets
If you cannot find any oats with gluten-free labeling at your grocery store, ask an associate if they carry these products in another area. Some stores have special gluten-free sections. Others may shelve their gluten-free products in the natural foods section. You may consider ordering specific brands online if you cannot find them in your area.
You may also want to stay away from processed or homemade foods that contain oats if you do not know the source.
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Fact : Oats Are Not Considered A Gluten Source In Many Countries
As we mentioned above, oats are not typically placed in the same category as wheat, barley, or rye when it comes to gluten regulations.
Canada, Europe, and many other countries follow a uniform set of guidelines to ensure food safety called Codex Alimentarius Standard_118-1979. The Codex includes oats in its definition of gluten grains. However, in a footnote, the Codex standard states:
Oats can be tolerated by most, but not all, people who are intolerant to gluten. Therefore, the allowance of oats that are not contaminated with wheat, rye or barley in foods covered by this standard may be determined at the national level.
Most European countries allow oats in products labeled gluten-free. Canada issued a Marketing Authorization in 2015 that allows the use of gluten-free claims for gluten-free oats, and foods that contain them, as ingredients. In this case, the oats must be specially grown or processed to ensure that they are gluten-free and are tested to have no more than 20 ppm of gluten grains.
In Canada, the term gluten-free oats must clearly identify the oats wherever they are referenced, including in the list of ingredients. Note that in the U.S., the FDA does not allow any descriptions in the ingredient lists on packaged food labels.
Exceptions to this rule are Australia and New Zealand, two countries that include oats as a restricted grain along with wheat, barley, and rye in any gluten-free products produced or sold in those countries.
What Is The Difference Between Gluten Free Rolled Oats And Gluten Free Steel Cut Oats
by eatingglutenfree | Aug 31, 2020 | Natural Gluten Free Foods
No matter what season it is, oatmeal is a great breakfast option. It is delicious, hearty, satisfying, and highly nutritious. A hot bowl of oatmeal or some cool overnight oats eaten early in the morning can keep you full until lunchtime.
Do you love oats, but worry about gluten in them? Things are now looking up for people with gluten intolerance or celiac disease as they can have oats without worrying about gluten from cross-contamination. While oats are naturally gluten free, the way they are processed and packaged can cause trouble.
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Oats Statement Canadian Celiac Association Professional Advisory Council Position Statement On Consumption Of Oats By Individuals With Celiac Disease
The safety of oats in individuals with celiac disease has been extensively investigated. Health Canada has reviewed the clinical evidence from numerous international studies and has concluded that the consumption of oats, uncontaminated with gluten from wheat, rye or barley, is safe for the vast majority of patients with celiac disease. A 2015 review entitled Celiac Disease and Gluten-Free Claims on Uncontaminated Oats is available on Health Canadas web page Celiac Disease and Gluten-Free Claims on Uncontaminated Oats
Most commercially available oats in North America are contaminated with gluten-containing grains . This has been confirmed in various studies including one by Health Canada scientists.
We are fortunate in Canada and the USA that specially-produced pure, uncontaminated oats have been available in the marketplace for many years. These oats are grown on dedicated fields and are harvested, stored, transported and processed in dedicated gluten-free facilities. In addition, they are accurately tested for their gluten content to be under 20 ppm. This entire process is often referred to as a purity protocol.
The Marketing Authorization and other important information about oats can be found on Health Canadas web page Gluten-Free Labelling Claims for Specially Produced Oats.
Professional Advisory Council
Terms Used In This Article
Agricultural Comingling The inadvertent mixing of different grains due to shared planting and harvesting equipment, shared transportation and storage facilities, and other things like the activities of birds, wind, and weather.
Cross-Contact The proper term for gluten getting into non-gluten foods during processing is cross-contact .
Purity Protocol Developed by Montana Gluten Free Processors and later adopted by some U.S. and Canadian oat companies as a way to differentiate their oats from their competitors. Purity Protocol takes place during the growing, harvesting, transporting, storage, processing, and manufacturing of oats.
Mechanical sorting A specialized process involving a complex system of machines calibrated to find and remove gluten grains. Mechanical sorting takes place in the latter part of oat processing.
Disclaimer: The information on this website is for educational purposes only. Consult your healthcare team when considering this information.
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Other Potential Oat Downsides
A very small number of people with celiac disease may still be unable to tolerate pure, uncontaminated oats.
Pure oats contain avenin, a protein that may cause problems because it has a similar amino-acid structure as gluten.
The majority of people who are sensitive to gluten do not react to avenin. They can eat pure, uncontaminated oats with no problems .
However, a tiny percentage of people with celiac disease may react to avenin. For these few people, even certified gluten-free oats may be unsafe .
One study discovered that most people with celiac disease had the potential to react to avenin. However, only 8% of the participants had an actual response after eating a large amount of oats .
In those cases, the responses were small and did not cause clinical symptoms or relapse. Therefore, the researchers concluded that people with celiac disease could still eat up to 3.5 ounces of pure oats per day .
Additionally, two other small studies found that some people with celiac disease experienced a small immune response and more intestinal symptoms while eating oats than those on a traditional gluten-free diet (
SUMMARY
Oats contain a protein called avenin. A small percentage of people with celiac disease react to avenin and may not be able to tolerate pure oats.
Gluten-free diets often have few food choices, especially in terms of grains and starchy foods.
Including oats and oatmeal can add much-needed variety.
Additionally, oats provide several impressive health benefits:
Are Rolled Oats Gluten Free
Rolled oats are a lightly processed food that comes from whole grains. From Wikipedia: Traditionally, they are made from oat groats that have been dehusked and steamed, before being rolled into flat flakes under heavy rollers and then stabilized by being lightly toasted.
People enjoy rolled oats in a lot of ways, such as with baked goods and treats, oatmeal, and more.
Being so common, many people are wondering . . .
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Are Quaker Rolled Oats Gluten
Quaker offers two options for rolled oats that are gluten-free. Their regular rolled oats or old fashioned oats are not considered gluten-free by the company, so youll want to be sure youre buying the options that specifically have gluten-free on the packaging.
These specific gluten-free options are made in a dedicated gluten-free facility so you dont need to worry about cross contamination with this product as you would their regular old fashioned oats.
Read on: Are Quaker oats gluten-free?
If youve been wondering if rolled oats are safe for you to enjoy on your gluten-free diet, I hope this post has helped you get the answers youve been looking for. Most rolled oats or old fashioned oats are naturally gluten-free, but the way theyre processed makes it so they arent safe for folks on a gluten-free diet.
Choose a brand of rolled oats or old fashioned oats that have a gluten-free label to know that the brand takes cross contamination seriously, and there is no chance for trace amounts of gluten in the product youre buying.
If you loved this post, I hope that youll share it with your friends on and pin it for future reference on .
Purity Protocol Vs Commodity Oats
There are two types of gluten-free oats commercially available on the market: Purity and commodity oats.
Purity Protocol Oats
Purity protocol oats are grown on dedicated oat fields using dedicated harvesting and packaging equipment, making them gluten-free safe from field to grocery store.
Purity oats are typically more expensive than commodity oats because theyre more labor intensive to produce. In turn, products made with purity oats are more expensive.
Gluten-free brands that only use purity protocol oats include:
Large manufacturers, like Quaker Oats and Bobs Red Mill, may find it difficult to secure enough purity oats to satisfy demand for their products and keep their prices competitive. This is why mainstream brands turn to commodity oats instead.
Commodity Oats
Commodity oats are grown on fields that also grow wheat and therefore are cross contaminated with wheat.
However, manufacturers have created technology that enables them to optically or mechanically sorted the oat grains from the wheat kernels. The oats are also scrubbed to remove any wheat dust.
Large-sized companies rely on commodity gluten-free oats to meet consumer demand for gluten-free oats and to remain competitive in their pricing.
Brands that use commodity gluten-free oats include:
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Quaker Oatmeal Ingredients List
The ingredients in the original Quaker Oatmeal are as follows:
- Whole Grain Rolled Oats
Again, it may appear gluten-free. But the standard versions of their oatmeal are not gluten-free. This is because of all the same reasons weve looked at earlier. But again, there is good news if you like Quakersthey offer gluten-free oatmeal too!
The Bottom Line About Gluten
When in doubt about the safety of oats, look for a mark on the packaging that says Certified Gluten-Free for peace of mind or look for the new GFCO certification mark:
Gluten-free consumers should be cautious of oat products that are not labeled or certified gluten-free. If an oat product is certified gluten-free, the certification mark verifies that the product is safe to eat.
If someone believes they are sensitive to oats, they should consult with their physician before adding oats to their diet. If someone is sensitive to gluten or has been diagnosed with celiac disease, looking for a reliable certification on an oat product will offer the best assurances available that the product is safe. When ones health is on the line, erring on the side of caution can be the best route, but understanding the science and the facts around gluten-free oats can help put their safety into perspective.
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Are Oats And Oatmeal Gluten
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Oats are a highly nutritious grain with many health benefits.
Theyre a popular breakfast porridge and are also found in granola, muesli, and other foods and snacks.
However, you may wonder whether oats and oatmeal contain gluten.
This article explores whether you can include oats in a gluten-free diet.
Gluten-free diets are very popular.
In fact, surveys reveal that as many as 1530% of people in the United States try to avoid gluten for one reason or another.
Gluten is a family of proteins found in grains, such as wheat, rye, and barley. These proteins give bread and pasta their stretchy, chewy texture .
Most people can eat gluten without any side effects, but these proteins can cause serious health problems for some individuals.
Gluten may cause digestive issues in certain populations because its unique amino acid structure may hinder the digestive enzymes in your gut .
If you have celiac disease, your body launches an autoimmune response to gluten, damaging your intestinal lining .
If youre intolerant to gluten, even a tiny amount is harmful, making a gluten-free diet the only way to avoid serious health issues .
SUMMARY
Gluten is a protein found in grains like wheat, barley, and rye. Most people can tolerate it, but it can harm some individuals.
Oats Are Often Contaminated With Gluten
Although oats themselves dont contain gluten, theyre often grown alongside other crops.
The same equipment is typically used to harvest crops in neighboring fields, which leads to cross-contamination if one of those crops contains gluten.
The sowing seed may also be impure, harboring a small amount of wheat, rye, or barley seeds.
Additionally, products made with oats are usually processed, prepared, and packaged in the same facilities as gluten-containing products.
Therefore, its unsurprising that studies analyzing regular oat products identified levels of gluten far exceeding the standard for gluten-free foods .
One study in 109 oat-containing products on the market in North America and Europe found that the products contained over 200 parts per million of gluten, on average .
Just 20 ppm of gluten may be enough to cause a reaction in someone with celiac disease .
This high risk of contamination means that its unsafe to include conventionally grown oats in a strict gluten-free diet.
Notably, a number of companies have begun to process oats with clean equipment and grow them in fields designated gluten-free. These oats can be marketed as gluten-free and must contain less than 20 ppm of gluten .
Still, even gluten-free labels may not be completely reliable. One study discovered that gluten levels exceeded safety limits in 5% of products labeled gluten-free.
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More On Oats In A Gluten
The majority of information in the scientific literature supports the case that gluten-free oats are safe for the majority of individuals with celiac disease. Oats should only be introduced into the diets of people with celiac disease under the guidance of a personal healthcare team and in limited amounts.
Why oats should be included in a diet at all if there is any question as to their safety? Oats are a good source of nutrients that are often lacking in the gluten-free diet. Since the gluten-free diet is already limited, adding additional restrictions can have negative effects on quality of life. The issue of oats can seem complex and confusing due primarily to the following factors:
1. The risks of agricultural comingling and cross-contact: Unless certified gluten-free, oats may contain gluten-containing grains, potentially leading to the belief that the oats themselves are problematic. Gluten grains can still get into oats through wind, animals, and human error prior to processing. Over recent years, certified gluten-free oats and products containing certified gluten-free oats or oat flour have become more widely available, making this issue less prevalent.
GIG and GFCO will continue to monitor research and food safety issues regarding oats and will update this article accordingly.
Avenin Sensitivity And Oats
Contamination is not the only problem, however. Some people with celiac disease will experience inflammation after eating oats, even if they follow a gluten-free diet.
This is because oats contain avenin, a protein that plays a role similar to gluten in wheat. In some people with celiac disease, avenin activates the same immune cells that react to gluten. They may not notice a reaction at once, but in the long-term, damage can occur.
In 2014, a study showed that eating 100 grams of oats a day for 3 days activated immune cells that targeted avenin. However, this only affected 8% of participants.
The authors concluded that for most people with celiac disease, consuming 100 g of oats per day is unlikely to have long-term unwanted effects.
In 2016, the North American Society for the Study of Celiac Disease recommended monitoring anti-tTG antibody levels before and after adding oats to the diet. This would give a clear idea of how eating oats affects an individual.
People who are introducing oats to the diet should start with small quantities and log any symptoms they experience. They should also remember that symptoms do not always appear at once in a person with celiac disease. For this reason, it may be best to talk to a doctor or dietitian first.
If no symptoms occur and blood level antibodies remain stable, it should be safe to keep eating oats.
- lutein + zeaxanthin
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Are Bobs Red Mill Oats Gluten Free
Bobs Red Mill is a brand many people in the gluten-free community know and trust, and the brand uses a combination of purity and commodity oats to make its gluten-free products.
I took pause when I learned early on in my celiac journey that Bobs Red Mill gluten-free oats were neither purity protocol oats nor certified gluten free.
However, Bobs Red Mill makes gluten-free oats safe for people with celiac disease and gluten sensitivities to consume, as it goes to great lengths to make sure the products are safe.
In fact, Bobs Red Mill says its oats are batch tested before, during, and after processing using an ELISA Gluten Assay. The Gluten ELISA is a quantitative test able to detect low levels of gluten in food and beverages.
The company also says that before gluten-free items are released to retail, theyre tested again in a dedicated gluten-free quality control facility to ensure theyre free from gluten.
Critics will say that Bobs Red Mill doesnt go far enough in its testing for hot spots or the spotty presence of wheat that may be missed by even the most stringent testing measures. I find this criticism misleading and unfounded because Bobs Red Mill does a lot to keep the gluten-free community safe.
All of its gluten-free labeled products are processed and packaged in a dedicated gluten-free building that processes and packages nothing but gluten-free products.
Finally, I put Bobs Red Mill oats to the Nima Sensor test, and it passed with flying colors.