Are Whole Grain, Rolled, and Steel Cut Oats Gluten Free?

Oats are a versatile and nutritious ingredient found in many diets, but if you’re following a gluten-free lifestyle, you might be wondering whether oats fit the bill. This article will explore the gluten content in whole grain, rolled, and steel cut oats, how they are processed to be gluten-free, and brands you can trust. 

Are Oats Naturally Gluten Free?

Yes, oats are naturally gluten-free. However, the story doesn’t end there. While oats themselves do not contain gluten, they are often grown, harvested, and processed in environments that also handle gluten-containing grains like wheat, barley, and rye. This can lead to cross-contamination, making many oat products unsafe for people with celiac disease or gluten sensitivity.

How Are Oats Made Gluten Free?

To make oats safe for gluten-sensitive individuals, they must be processed in a way that prevents cross-contamination with gluten. This involves several steps:

1. Dedicated Fields and Equipment: Some farms grow oats in fields that are not used for growing gluten-containing grains. They also use equipment dedicated solely to processing oats to avoid contamination.

2. Rigorous Testing: Oats that are labeled gluten-free undergo rigorous testing to ensure they meet the FDA’s standard of less than 20 parts per million (ppm) of gluten.

3. Certified Gluten-Free Labeling: Brands that produce gluten-free oats often go through third-party certification programs. This certification guarantees that the oats have been handled in a gluten-free environment from start to finish.

What Are Some Brands Offering Certified Gluten-Free Oats?

Image courtesy of Bob’s Red Mill

Bob's Red Mill

Known for a wide range of gluten-free products, Bob’s Red Mill offers certified gluten-free oats that are tested and processed to avoid cross-contamination.

Image courtesy of Quaker Oats

Quaker Oats

Quaker has a dedicated line of gluten-free oats that are processed to meet gluten-free standards, ensuring they are safe for consumption.

Image courtesy of GF Harvest

GF Harvest

GF Harvest is a family-owned business specializing in producing certified gluten-free oats that are grown and processed in a dedicated gluten-free facility.

Image courtesy of Nature’s Path

Nature’s Path

Offering organic and gluten-free oats, Nature’s Path is another reliable brand for those avoiding gluten.

What Are the Differences Between Whole Grain, Rolled, and Steel Cut Oats?

Understanding the different types of oats can help you make informed choices about how to incorporate them into your diet.

Whole Grain Oats

These are the least processed form of oats. They contain the entire oat grain, including the bran, germ, and endosperm, which makes them rich in fiber and nutrients. Whole grain oats take longer to cook but provide a chewy texture and robust flavor.

Are Whole Gain Oats Gluten Free?

Whole grain oats are naturally gluten-free, but they are often processed in facilities that also handle gluten-containing grains. This can lead to cross-contamination, making it essential to choose certified gluten-free oats if you have celiac disease or gluten sensitivity. Certified gluten-free whole grain oats are processed with strict measures to prevent contamination, ensuring they are safe for those avoiding gluten.

Rolled Oats

Also known as old-fashioned oats, rolled oats are whole grain oats that have been steamed and flattened. This process shortens the cooking time and gives them a softer texture, making them ideal for oatmeal, granola, and baking.

Are Rolled Oats Gluten Free?

Rolled oats are naturally gluten-free, but like other types of oats, they can be contaminated with gluten during processing. To ensure they are safe for a gluten-free diet, it's important to choose rolled oats that are labeled as certified gluten-free. These oats are processed in dedicated facilities that follow strict protocols to prevent cross-contamination with gluten-containing grains.

Steel Cut Oats

These are whole grain oats that have been chopped into pieces with steel blades. Steel cut oats have a coarser texture and take longer to cook than rolled oats, but they offer a nutty flavor and a hearty, chewy texture.

Are Steel Cut Oats Gluten Free?

Steel cut oats are naturally gluten-free, but they can be exposed to gluten during processing if not handled in dedicated facilities. To safely enjoy steel cut oats on a gluten-free diet, look for products labeled as certified gluten-free, which ensures they have been processed to prevent any cross-contamination.

Can Oats Be Included in a Gluten-Free Diet?

Oats are not just for breakfast! Here are some creative ways to use oats in your gluten-free meals:

• Oatmeal: A classic choice, oatmeal made from rolled or steel cut oats can be customized with fruits, nuts, seeds, and sweeteners for a delicious and nutritious breakfast.

• Granola: Make your own gluten-free granola by combining gluten-free oats with nuts, seeds, gluten free honey, and spices. Bake until golden and enjoy as a snack or as a topping for yogurt. Or try these gluten-free granola bars from Bakery on Main for a convenient, on-the-go option.

• Baking: Use gluten-free oats in baking to add texture and flavor to cookies, muffins, and bread. You can even grind oats into oat flour for a gluten-free baking alternative.

• Smoothies: Add a handful of gluten-free oats to your smoothies for extra fiber and a creamy texture. They blend well with fruits, vegetables, and your choice of milk.

• Savory Dishes: Oats can be used as a binder in meatloaf or meatballs in place of breadcrumbs, or as a topping for casseroles and savory bakes.

What Should You Look for on Oat Labels?

When purchasing oats, it’s crucial to check the label for gluten-free certification. Look for labels that clearly state “Certified Gluten-Free Oats,” and be cautious of products that do not specify their gluten-free status. Even oats that are labeled as “pure” or “natural” might still be at risk for cross-contamination.

Are There Any Risks to Eating Oats on a Gluten-Free Diet?

While oats are generally safe for those avoiding gluten, some people with celiac disease or gluten sensitivity might still react to them. This is because a small percentage of people are also sensitive to avenin, a protein found in oats. If you have concerns, it’s best to introduce oats slowly into your diet and monitor for any adverse reactions.

What Are the Nutritional Benefits of Oats?

Oats are packed with nutrients that make them a healthy choice for anyone, including those on a gluten-free diet. Some of the key nutritional benefits include:

• Fiber: Oats are high in soluble fiber, which can help regulate blood sugar levels, improve digestion, and lower cholesterol.

• Vitamins and Minerals: Oats are a good source of vitamins and minerals, including manganese, phosphorus, magnesium, iron, and zinc.

• Protein: While not a complete protein, oats provide more protein than most other grains, making them a good option for vegetarians and vegans.

• Antioxidants:  Oats contain unique antioxidants called avenanthramides, which have anti-inflammatory and heart-protective properties.

Can You Eat Oats If You Have Celiac Disease?

Yes, but with caution. People with celiac disease can include oats in their diet as long as they are certified gluten-free. However, it’s essential to start with small amounts to ensure you do not have a sensitivity to avenin, and always choose oats that are labeled as gluten-free to avoid cross-contamination.

Are Oats a Safe Choice for a Gluten-Free Diet?

Oats can be a nutritious and safe addition to a gluten-free diet, provided they are certified gluten-free and consumed with awareness of potential sensitivities. Whether you prefer whole grain, rolled, or steel cut oats, there are many ways to enjoy this versatile ingredient. From breakfast to baking, oats offer a delicious way to boost your fiber intake and enjoy a variety of meals while adhering to a gluten-free lifestyle.