Is Oatmeal Gluten Free?

If you have difficulty understanding what gluten-free diets involve and if oatmeal can fit into your diet, you are not alone in this confusion. Over the last ten years, gluten-free options have become increasingly popular in the sphere of healthy eating. Data from The Guardian indicated a 12.6 percent rise in sales of items categorized as “gluten free” in 2016, a year that totaled $3.5 billion in global sales. The label on gluten free products can be confusing, particularly if you are unfamiliar with the concept or just beginning to research it. It is complex to identify what foods are best for people with different health issues because of the extensive promotion of gluten-free items such as oatmeal. Furthermore, one has to consider whether it is wise to adopt a gluten-free diet if considering the current state of their health.

Oatmeal: A Close-Up Look at a Complicated Food

It is essential to be aware that currently, “oatmeal” and “gluten free” are both very popular phrases used in advertising towards women. As an illustration, AdAge posted a piece of writing that takes apart the particularly nostalgic commercial put out by Quaker Oats in 2015. This campaign was designed with an exclusively female audience in mind, in order to emphasize a message of empowerment and health: “Oats are perfect for the strong, successful daughters, scholars, entrepreneurs, and moms in all of us!” Meanwhile, spokespeople ranging from famous figures to scientists have been endorsing the benefits of following a gluten-free menu plan, which may or may not approve of oatmeal as one of its ingredients. No surprise that misunderstanding has occurred concerning this evidently effortless dish!

So, Is Oatmeal Gluten Free?

The short answer: Yes. Providing a comprehensive, significant response requires more work and has nothing to do with the oats, but rather the method of gathering and preparing them. Joanne Rankin is a dietary professional certified by the government who specializes in gastrointestinal health and reaction to certain foods. She states that it can be perplexing when it comes to the idea of “gluten-free oats” since oats by themselves do not contain gluten. The problem is that oats can be polluted with wheat, rye, or barley during planting, picking, transportation, and production. Maintaining perfect separation of oats is costlier and more time-consuming, and it necessitates a facility that is also fully protected from cross-contamination of other grains. To have a gluten free labeling, the oatmeal product must be composed of 20 PPM or less of gluten as per U.S. regulations. Food and Drug Administration (FDA) guidelines.

Who Benefits from a Gluten-Free Diet?

Despite the abundant promotion of gluten-free foods that mainly targets women, it’s important to note that following a gluten-free diet will not necessarily be beneficial for those who do not suffer from a gluten allergy or sensitivity. Rankin asserts that people who are generally healthy should not abstain from having gluten. Having a diverse eating plan is essential for keeping yourself in good shape, and cutting out gluten will make it more difficult to get food variety. Please direct any queries about this to your doctor or nutritionist. They may opt to perform examinations which can decide if a gluten-free diet is suitable for you.

Benefits

1. Help Lower Cholesterol

Regular consumption of oatmeal has the potential to reduce cholesterol levels, particularly due to the presence of soluble fiber, specifically beta-glucans, when consumed regularly several times a week.

B-glucan is a type of dietary fiber that is located in the endosperm cell walls of oats. It is highly valued because it has the ability to lower cholesterol and regulate insulin levels. Oats are oftentimes recommended because of their higher content of soluble fiber, which can aid with lowering LDL cholesterol, overall cholesterol levels, and even decrease the possibility of having heart disease.

According to the U.S. The FDA has suggested that consuming a high-fiber diet (with a minimum of three grams of soluble fiber from whole grains per day) can reduce the chance of developing heart disease. Research suggests that eating whole grains such as oats, along with plenty of fiber from other whole foods, can help to support healthier cardiovascular health and a healthier body weight.

A primary explanation for this is because these foods comprise dietary fiber, in addition to important minerals that are beneficial for the heart, and phenolic compounds that are associated with lower inflammation levels, decreased blood pressure, and sickness avoidance. The fiber from the grains we ingest inflated when in the digestive system, picking up water as well as extra cholesterol particles and dispelling excrement.

2. Provide Filling Fiber

Whole grains provide more fiber to keep you full, plus they have more vitamins and minerals than processed or refined grains and carbohydrates.

Fiber that can be dissolved is found in the outside layer, known as the bran. Approximately half of the fiber in oats is soluble, while the other half is insoluble.

Fiber is more than a regulator. Foods that are high in fiber take up a great deal of room in your belly and soak up a lot of water. Therefore, these foods aid in providing gratification despite their low-calorie content.

Do oats lead to weight gain, or do they help with weight loss? Eating oatmeal can be beneficial when it comes to shedding pounds, this is because of its high fiber content which helps you satiate hunger and lowers the chances of any unnecessary snack cravings.

Several reports have discovered that routinely having oatmeal can have a powerful effect on controlling high blood sugar levels, cutting down cholesterol levels in the blood and minimizing weight.

It is worth noting that if you include oatmeal in your breakfast routine, it is a good idea to also add an element of protein and fat to the meal so you don’t feel hungry again shortly after.

Oats can be quite filling, but if you’re looking for something to keep you full for longer, you should look for a breakfast that has a higher protein content. An example of this is that according to a survey done in 2017, eating two eggs a day doesn’t increase the likelihood of cardiovascular disease in adults who are healthy but does help with how full you feel during the day when compared to only eating oatmeal for breakfast.

3. Help Improve Digestion

Fiber can help you maintain regular bowel movements. Whole foods that contain dietary fiber cannot be broken down during digestion, so it passes through the digestive system and takes toxins and waste away with it.

Research has demonstrated that diets that are high in fiber can help with a variety of digestive issues, such as improved gut and colon health, alleviating constipation, and reducing IBS symptoms. In order to receive the fullest advantages from consuming whole grains, make sure to boost your water intake so that the fiber can be the most efficient.

4. Increase Immunity

Beta-glucans, which are compounds made of carbohydrates that can be found in oats and several other nutrient-dense foods like mushrooms, are renowned for their potential to improve the immune system by combating bacteria and reducing swelling.

This is accomplished through triggering selected immunological reactions, mostly focusing on white blood cells called macrophages that battle against fungus, bacteria and poisons.

Eating meals which have significant amounts of beta-glucans has been associated with the capability to oppose cancer cells in a natural way. It has been demonstrated that beta-glucans have the capacity to act against cancer, and could possibly help to keep tumors caused by cancer from developing.

5. Have a Low Glycemic Score Compared to Refined Grains

Steel-cut or rolled oats that are not sweetened or flavored have a lessened glycemic index when related to enriched or refined carbohydrates. This indicates that they are able to avoid sharp rises and drops in energy levels, which has been shown in both human and animal research.

Oatmeal contains slow-burning carbohydrates which assist in regulating blood sugar levels, as well as providing lasting vitality. Whole grains can also improve insulin sensitivity.

This is an explanation for why they are connected to fewer occurrences of diabetes and other long-term illnesses.

A 2018 study showed that two days of oatmeal consumption led to a major drop in the amount of insulin necessary for Type 2 diabetics to maintain a normal metabolic level, compared to just following a diet that was tailored specifically to those with diabetes.

6. Provide Trace Minerals like Manganese and Phosphorus

A single half-cup portion of oatmeal will supply 73% of your daily requirement for manganese, as well as 16% of the phosphorus you need.

Manganese is necessary for sustaining a solid bone structure since it participates in forming necessary enzymes for constructing bones. It helps to sustain your body’s metabolic processes, energy levels, cognition and hormones.

Phosphorus is equally as essential as other nutrients for maintaining healthy bones as well as defending teeth and gums. Eating foods high in phosphorus is beneficial for robust development and promoting the proper processing of nutrients. In addition, phosphorus is necessary for maintaining strong bones, kidney health, muscle health, heart health, and nerve health.

Oatmeal offers significant amounts of selenium, magnesium, iron, copper, and vitamins from the B group. Eating foods that include these nutrients helps to avoid deficiency-related issues like slow metabolic rate, anemia, low energy levels, mental confusion, changes in mood, and aches or pains.

7. Higher Source of Protein Compared to Most Grains

Whole grain products are a terrific way to acquire vegetarian protein, with in excess of 8 grams in every two thirds of a cup of oatmeal – which is more than usually found in most cereal. Togther with fresh produce, a glass of raw milk or a cup of yogurt, you can make an energizing and nourishing morning meal that is full of antioxidants.

Risks and Side Effects

It is possible for someone who does not experience adverse reactions to gluten to still feel some symptoms when consuming gluten-free grains.

What are the potential side effects of oats? These symptoms could potentially involve digestive issues, such as puffiness, spasms or loose stools.

It is possible that the high amount of fiber in these grains is the origin of this. There is a greater risk for individuals who are not used to consuming high-fiber foods frequently.

With some time, these should go away.

Submerging grains in liquid over an extended period of time and consuming ample amounts of water can assist in alleviating digestive issues. Soaking oats, as is the case with any other whole grains, can help lessen antinutrients and enzymes which can impede nutrient uptake and digestion.

An Abundance of Oatmeal Options

There is a variety of oatmeal to choose from, no matter if it is gluten free or not. No matter the way you make it, oats still have the same healthy benefits since they come from the whole grain form. This incorporates formidable anti-inflammatory abilities; plentiful soluble fiber; lots of anti-oxidants; abundance of thiamin, phosphorus, and magnesium; and beyond twice the suggested amount of manganese, which is essential in helping your blood to congeal after wounds and assists in calcium absorption.

Whole Oat Groats

Groats can be purchased in health food stores, specialty stores, and via the internet. Eating Groats is the most unrefined form of oats that one can have, except in the case of uncooked, just-harvested oats. A groat is the name given to the interior of a grain, and this type of oats requires the most time to cook from all the options available. Would you like to have a savory dish of oats with vegetables aside from just eating them for breakfast? Martha Stewart’s combination of savory oat groats and kale (with carrots, onion, leek, garlic and parmesan cheese) should be finished off with a splash of lemon juice. Oats’ chewiness and range of tastes will make you adore them even when having dinner.

Steel Cut Oats

Steel cut oats are grains that have been cut into smaller segments using a finely honed metal blade. Once prepared, steel cut oats have an amazingly delicious consistency and velvety texture. It may seem intimidating to make steel cut oats in the morning due to the fact that they take roughly 30 minutes to prepare. Instead of having to take the time to prepare steel cut oats from scratch each morning, why not make a big batch at the start of the week and then just reheat the leftovers in your microwave or on the stove top in the morning? Mix the rolled oats with either some milk or water and stir the mixture to prevent it from burning. If you have a slow cooker, place it on before you go to sleep and wake up to the delightful aromas of pumpkin pie spices and vanilla wafting through the air with this Epicurious steel cut oats recipe that is cooked in the crock pot overnight.

Scottish Oats

Scottish oats are like steel cut oats, except finely ground; when cooked, they have a super-soft consistency like porridge. It is possible to prepare a large quantity of Scottish oats which can be enjoyed over a period of several days, providing a convenient way to save time. Do you want to add some extra flavor to your breakfast? Try oatmeal with heavy cream and whiskey, a dish featured in Food & Home Entertaining, South Africa’s premier food magazine.

Rolled Oats

One of the most popular varieties of oats is rolled oats, which are made by taking steel cut oats, heating them up, and flattening them into flakes. Rolled oats are especially appealing because of their chewiness and the fact that they cook in under 10 minutes. Rolled oats can be used to make a tasty overnight oats concoction without a recipe, which can be put together the night before and consumed for breakfast, either away from home or in the office. If you are looking for a no-cook recipe to make overnight, you might want to give Minimalist Baker’s vegan, peanut butter-based dish a try.

Conclusion

Are oats gluten-free? Oats do not include gluten in their proteins, however most supermarkets do not guarantee that their types of oats will be completely free of gluten. Consequently, if you experience any allergic reactions to gluten, you should take extra care to select items that have a gluten-free certification.