After all, pure oats do not contain gluten and are not related to
gluten-containing grains.[1],[2],[4] But
the key word in the previous sentence is pure...pure oats. While oats themselves do not contain gluten, the
oats sold cheaply in the giant containers plastered with the face of a kindly
bewigged and behatted gentleman are typically contaminated because they are
grown, harvested, and/or processed alongside wheat, barley, and rye.[2],[4] However, gluten free and non-contaminated
oats have become more and more available in recent years, with multiple
producers offering a variety of different types from instant to rolled to
groats to steel cut. Several of my local
grocery stores carry gluten free oats, and I ordered them in bulk from Amazon
before I could reliably find my favorite rolled oats in stores.
Why are oats such a great addition to gluten free diets? Gluten free diets, especially those that rely
heavily on packaged gluten free foods, can be light on fiber.[5] After all, as discussed in my two part series
on whole grains, gluten free packaged foods often contain more fat, more sugar,
and less fiber than comparable non-gluten-free products. A single cup of cooked oatmeal provides 4
grams of fiber.[6] Importantly, oats
contain soluble fiber, which is believed to reduce LDL and total cholesterol counts[2]
(which is why Cheerios can be advertised as heart healthy). That fiber also helps prolong the feeling of
fullness, helping us eat less, and stabilizes blood sugar.[7],[8] Oats are also a source of needed minerals
iron and manganese.[2]
Eating oats for breakfast is easy for all of us, not just those who have
unlimited amounts of time to get out the door or who don't mind stirring a pot
on the stove to their morning routine. For
years, I took a small container of overnight oats to the office for breakfast. The night before, I combined rolled oats, flavored
yogurt, and milk or water in a 1:1:1 ratio, stirred, and stuck the concoction
in the fridge. When I got to the office,
I stopped by the microwave and heated up the mixture enough to take the chill
off, and presto: a whole grain breakfast with no fuss, wait, or inconvenient
boilovers! I've also had great success
with baked oatmeals. Additionally, oats
can be cooked overnight in a slowcooker or enjoyed as commercially prepared or
homemade gluten free granola (just be aware of the fat and sugar content of
your chosen product). And oats aren't
just for breakfast. I frequently use
small amounts of oats (sometimes processed briefly in a food processor) in
place of breadcrumbs in meatloaf and burger recipes. Oat flour is used in some gluten free recipes. I also
use gluten free oats when I make my own granola bars.
**Note that some individuals diagnosed with celiac disease or who are
gluten intolerant may have a reaction to oats, so please consult your doctor or
dietitian if you have questions about the appropriateness of including
gluten-free oats in your diet.
For more information about:
Gluten Free Oats as Part of a Gluten Free Diet, see
Fiber Content of Gluten Free Diets, see
Nutritional Benefits of Oats, see
