Many of the gluten-free recipes we have here at The Kitchn contain oats. We rely quite a lot, in fact, on oats and oat flour when cooking for friends who are gluten-intolerant. But, as you may have noticed, there is some question about oats and whether they are actually safe for gluten-intolerant folks.
So here's the big question: Are oats truly gluten-free? Read on for the answer.
The short answer is YES — non-contaminated, pure oats are gluten-free. They are safe for most people with gluten-intolerance.
The main problem with oats in gluten-free eating is contamination. Most commercial oats are processed in facilities that also process wheat, barley, and rye. The gluten in these ingredients can contaminate oats, and the nature of most gluten intolerances is that even a trace amount of gluten can cause severe discomfort. So that box of Quaker Oats? Probably not gluten-free.
Contamination can also happen in the field, when oats are grown side-by-side with fields of wheat. And contamination can vary widely between batches of processed oats — even oats grown and processed in the same place. So one box of conventional oats may be OK for one gluten-intolerant person, but then the next box might give them a terrible reaction. It's best to completely avoid conventionally grown and processed oats when cooking for a gluten-free friend.
However, gluten-free oats are widely available, and they are among the least expensive gluten-free grains and ingredients. Personally I love using gluten-free oats in recipes; they are a familiar ingredient, when compared to the potato starch and xanthan gum, and it's so much easier to develop a recipe using oats.
But there is one last twist on this topic. Notice we said that oats are safe for most people with gluten-intolerance? There is a small segment of gluten-intolerant people who also have a hard time with oats. There is some argument about this; some researchers believe that all reactions come from trace contamination in the oats, while others have found evidence that a small percentage of people also have sensitivity to oats.
So, two main points to know about gluten-free eating and oats:
1. Ask your gluten-free friends whether they are sensitive to oats. When cooking for someone with allergies or sensitivities it's always best to communicate and ask questions as much as possible anyway. So be sure to ask about oats.2. Buy gluten-free oats. And if you do cook for people who eat gluten-free always make sure to buy and use gluten-free oats in your baking and cooking.
If you eat gluten-free and are struggling with breakfast in particular, remember oats! Steel-cut oats can be such a great breakfast — so nourishing and satisfying. Here are three ways to make them:
• How To Cook Steel-Cut Oats for Breakfast the Night Before
• No-Cook Overnight Steel-Cut Oats
• Overnight Oatmeal with Apricots and Buttermilk
Readers, do you eat or cook gluten-free? What has your experience been with oats?
Related: Can You Recommend Good Gluten-Free Resources?
(Image: Faith Durand)
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Vince, you missed an important part of the article:
"Contamination can also happen in the field, when oats are grown side-by-side with fields of wheat."
Grinding your own doesn't keep them from being contaminated. One still needs to buy gluten free oats.
This actually is not true. Oats are not gluten free and shocker, neither is quinoa nor millet.
It is true that some people who have gluten free allergies do not have a problem with eating oats or quinoa but the truth is that
these contain a protein only a few amino acids different from gliadin (the main problem in gluten), and it is therefore problematic for digestion.
http://www.fourhourworkweek.com/blog/2010/09/19/paleo-diet-solution/
i second that, monty.
@Monty1 I will share my sources and let readers examine for themselves.
I read quite a few different sources on this topic, but these were the most helpful:
- Another Study Okays Oats for Celiac Patients - at Celiac.org
- Celiac Disease and Oats: Are They Gluten-Free? - an entire archive of discussion and articles on the topic, also at Celiac.org
- Gluten-Free Oats - from Gluten-Free Girl
- Are Oats Gluten Free? - at Gluten Free Around the World
I read quite a few other pieces but these sum all the points up the best. Ultimately, no, oats do not contain the same protein as that in wheat gluten. Yes, they have similar proteins, but not everyone has a problem with them. So technically they are gluten-free, since "gluten-free" we commonly mean to be wheat gluten. But of course some people are sensitive to these proteins, which was half the point of the post above.
But it would be a shame to deny oats to the many gluten-free folks who can and do tolerate and enjoy them!
I am one of the 10% of celiacs who are also intolerant to oats. When it comes down to it, with everyone more attentive to food allergies and intolerances these days, it always pays to ask what your guests can and can't eat.
And, with regard to the argument about gluten being present in all grains -- it's true, even brown rice has a protein in it that is similar to gluten. However, studies have shown that for people with celiac disease, only the type of gluten found in wheat, barley and rye is problematic. For people like me, the avenin found in oats is also a problem. There is no reason to avoid other grains if you have celiac disease, and no reason to avoid grains, period, if you do not have it (or another intolerance or allergy). No need to use this as a forum to advocate for certain diets!
Gluten-free oats save my life. I eat them daily (oatmeal, homemade granola.) I can get a 1kg bag here in Toronto for $6.99, which ends up being a whole lot more economical than buying pre-packaged gf cereal.
I once read that celiacs should limit themselves to 1/2 cup of oats a day. That's something to keep in mind.
I'm guessing rolled oats in the bulk bins at WF are not gluten free?
@monty WHOA that article is something else! I'm a vegetarian. Reading all of this information makes me think I should go back to meat for this diet. Not sure I'm ready for that. It would have to be really high quality well cared for and I can't really afford that. I don't eat much grains, keep it to 1 1/2 cup serving a day. I DO eat lots of beans and lentils though.