Oats. The most common and beloved cereal grain appearing on breakfast tables worldwide, but are they gluten-free? Are oats safe for celiacs? Can those with celiac disease eat oats and reap the benefits of such a nutrient-packed whole grain? Are all oats gluten-free? Let's clear up the confusion once and for all before you dive into that bowl of oatmeal!
Oats, how I love thee. From oatmeal to granola, oats are a whole grain superstar! That is, as long as they're certified gluten-free. They must be certified gluten-free because most oats are grown in rotated fields with gluten-containing grains, processed in the same facilities and lines of gluten-containing products and grains. It's sad that this naturally gluten-free grain is mostly unsafe for those of us with celiac disease to buy and eat, right off the grocery store shelf. It's time we clear the confusion around oats up and learn the proper safety precautions someone with celiac disease must take.
Let's start from the beginning
Let's talk about the humble oat's background. Rated the world's #1 breakfast food with the top producing countries being Russia, Canada, US, Finland, and Poland. First used as a staple grain to feed livestock, it's now essential to our breakfast tables. Oats are one tough cereal grain and can withstand a lot in terms of growing and soil conditions. When the seed (which is the oat) is harvested from the oat plant, it is then steamed and flattened to create "old fashioned" rolled oats. They can also be processed further to produce quick or instant oats, oat flour, oat bran, groats, oat fiber, or even steel-cut or Scottish oats. The longer they are steamed and flattened, the more they're processed, the quicker they will cook (i.e. those instant oat packets you can buy). No matter the degree of processing, the bran and germ of the oat usually stays intact so you are almost always able to get those whole grain nutrition benefits.
What makes oats so healthy?
We constantly hear how having whole grain oats for breakfast is one of the healthiest choices you can make to start your day. This is because oats contain significant amounts of protein, fiber, vitamins, and minerals, including manganese, molybdenum, phosphorus, copper, biotin, Vitamin B1, magnesium, chromium, and zinc. Oats have been proven to lower LDL cholesterol, lower blood pressure, protect your heart and cardiovascular system, stabilizes blood sugar and keep you feeling fuller for longer (due to the soluble fiber and complex carbohydrates), helping with healthy weight management. Oats have amazing amounts of antioxidants and have been shown to decrease the risk of certain cancers, type II diabetes, cardiovascular disease, and childhood asthma.
But, are oats gluten-free?
Simple answer, yes. Real answer? A small percentage. Oats are inherently gluten-free. Oats in their whole natural state, straight from the oat grass which they are grown (that oat that we cultivate and harvest is a seed), there is NO gluten in them. However, oat grass is commercially grown in rotating fields with other gluten-containing grains, such as wheat, barley, and rye. These three grains contain gluten. To harvest the oats, commercial farmers use, not only the same soil but the same machinery and processing mechanisms. This can be having the oats shipped in the same trucks, storing in the same bins, etc. Oats are not a problem for the typical person. This type of cross-contamination is not dangerous to a typical person, but for that 1% of celiacs, it can be deadly.
With the rise of "gluten-free" foods and the trend every persisting as a health craze, commercial farmers have been pushed by food manufacturers to up their oat production and provide unregulated, uncertified, "gluten-free" oats. These are touted as being "gluten-free" via three popular buzzwords:
- Mechanically Cleaned Oats
- Mechanically Sorted Oats
- Mechanically Separated Oats
Processors are claiming these practices magically make the contaminated oats, gluten-free via "automation with machines to sort the oat seeds by color, size, and shape. These machines are expected to remove wheat and barley seeds from oat seeds during processing." (source) How can manufacturers then label food products "gluten-free" if they are produced with these contaminated oats? (Remeber, cross-contamination doesn't go away by removing the gluten that was touching it and "cleaning" the oats does not mean they are scrubbing them with soap and water). The FDA announced their lackluster Gluten-Free Labeling rule (finally) on August 5th, 2013, for voluntary labeling of gluten-free foods. A few key points: (all sourced from the FDA documentation)
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"Any grain other than the gluten-containing grains of wheat, rye, barley, or their crossbred hybrids like triticale can be labeled gluten-free if the presence of any unavoidable gluten due to cross-contact situations is less than 20 ppm."
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"The final rule defines "gluten-free" as meaning that the food either is inherently gluten-free; or does not contain an ingredient that is: 1) a gluten-containing grain (e.g., spelt wheat); 2) derived from a gluten-containing grain that has not been processed to remove gluten (e.g., wheat flour); or 3) derived from a gluten-containing grain that has been processed to remove gluten (e.g., wheat starch), if the use of that ingredient results in the presence of 20 parts per million (ppm) or more gluten in the food. Also, any unavoidable presence of gluten in the food must be less than 20 ppm."
- Oats do not have to be certified to carry the label "gluten-free" if they contain less than 20 ppm of gluten.
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"A food labeled gluten-free cannot be intentionally made with any amount of a gluten-containing grain (wheat, rye, barley, or their crossbred hybrids like triticale) or an ingredient derived from such grain that was not processed to remove gluten. The goal of manufacturing any food labeled gluten-free should be for the food to not contain any gluten or to contain the lowest amount possible that is less than 20 ppm gluten. One goal of FDA’s regulatory definition of the term “gluten-free” is to limit consumer confusion when reading ingredient lists of foods labeled gluten-free."
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"The term “cross-contact” is not defined in the final rule, but gluten cross-contact generally refers to the unavoidable presence of gluten in a food due to contact with a gluten-containing food (wheat, rye, barley, or their crossbred hybrids like triticale). The U.S. Grain Standards allow commodity grains, legumes, and seeds to contain a small percentage of another commodity grain as a result of commingling during production. The presence of gluten in a grain, legume, or seed that is naturally free of gluten from this type of commingling is an example of cross-contact. The typical practice of crop rotation, as well as the shared use of harvesting and transport equipment and storage silos, often results in gluten-containing grains coming into contact with other grains, legumes, and seeds that are naturally free of gluten. Furthermore, manufacturing facilities that use shared production equipment to produce foods both with and without gluten could result in gluten cross-contact. Any grain other than the gluten-containing grains of wheat, rye, barley, or their crossbred hybrids like triticale can be labeled gluten-free, if it meets the definition, including that the presence of any unavoidable gluten due to cross-contact situations is less than 20 ppm."
The 20ppm threshold
Is it enough? Is it enough for someone with celiac disease? This is where the controversy arises. Third-party verified gluten-free labeled foods contain less than 10 to 5ppm of gluten. The FDA did not follow this guideline with their ruling. Now, I want you to think about this:
You consume a bowl of "gluten-free" Quacker oatmeal, about ½ cup, 5 days a week. You could be consuming 100ppm of gluten right there. You also enjoyed some "gluten-free" Cheerios, 4 servings total throughout the week (however, if we are being realistic, no one eats a single serving of cereal). That is another 80ppm of gluten. However, let's say that box of Cheerios contained 40ppm of gluten (not all product is tested during manufacturing). Well, you can see how cross-contamination begins to add up. The gluten contamination is accumulating in your body, damaging the intestines. That week you end up feeling sluggish and with a bit too many trips to the bathroom. But WAIT! You also go out to dinner and your plate of gluten-free pasta may have been dusted with falling flour particles from the kitchen. Your "gluten accumulation" for the week is now through the roof.
By mechanically "sorting" oats that come from contaminated fields, bins with other grains, etc., manufacturers believe that the contaminated oats are dispersed enough throughout the product that will be sold, that the volume of gluten will not be at a high enough level to be considered as containing gluten.
Purity Protocol
When something is considered "purity protocol", this means that the oats, in the case, "oats that are harvested, transported, stored, processed, and manufactured under good manufacturing practices (GMPs) to minimize the presence of gluten, can safely be consumed by some persons with celiac disease" (source documentation on the definition of purity protocol).
The Gluten Intolerance Group states, "Purity Protocol is a farm-to-plate method of ensuring that oats are gluten-free and have met requirements for seed stock purity as well as criteria for harvesting, transport, storage, processing, and manufacturing".
The "gluten" in oats:
Here is another caveat to all of this. Oats are gluten-free, naturally. However, oats contain their own form of "gluten" (i.e. sticky protein). This protein is called Avenin. Avenin is similar to the gliadin proteins found in grains like wheat, which trigger the autoimmune response in celiac disease. This protein is the reason why a large percentage of those with celiac disease CAN NOT tolerate any oats whatsoever. Even purity protocol oats. Experts have recommended that those with celiac disease only consume up to 30-50g of dry purity protocol oats a day, in the first place, regardless of one's sensitivity to Avenin.
If you find you can tolerate purity protocol oats, you can increase the amount you eat, slowly. The method of cooking the oats can play into how well your body can digest them. Try soaking the oats before cooking, baking your oatmeal, baking with oat flour, or baking granola. These methods make oats a bit easier to digest, besides eating straight stovetop, microwave, or raw oats.
Purity Protocol Gluten-Free Oats
The ONLY oat processors and companies in the US and Canada, currently providing 100% safe, purity protocol (as per GIG definition), certified gluten-free oats are:
Other oat products sold by these brands using the above processors and have been verified: (This is not a 100% complete list, but a list with verified brands).
- Glutenfreeda
- gfJules
- Gluten-Free Prairie
- Libre Naturals
- Glanbia Naturals
- The GFB
- Freedom Foods
- Nairn's
- Trader Joe's (gluten-free labeled oat products)
- MadeGoodFoods
- Bakery On Main
- Enjoy Life Foods
How to tell if the "gluten-free" label is a REAL certification
There are only four certification labels you can trust and look for that indicate 3rd party purity protocol gluten-free verification:
- The National Celiac Association: <5ppm (now partnered with The Gluten-Free Food Program)
- The Gluten-Free Certification Organization: <10ppm
- Beyond Celiac Endorsed Gluten-Free Certification Program: via The Allergen Control Group Inc. which provides training and certifications.
- The National Sanitation Foundation: <15ppm
The Takeaway
There are plenty of gluten-free grains out there and oats may not be the best one for someone with celiac disease. Regardless of if you source purity protocol oats. Remember, having celiac disease is NOT the same as "eating gluten-free". No one with celiac disease should be consuming Cheerios or a bag of granola that says "organic rolled oats". Those are NOT safe.
20ppm of gluten is a lot. It adds up. 20ppm X numerous servings and meals over a week (from just oats!)...You do the math. Don't make yourself sick when you can avoid it by making good decisions in the grocery store and reading labels. Many recipes online and on Instagram, by "influencers" who are NOT celiac, use "oats", "oat flour", etc. and then taught the recipe as GLUTEN-FREE. Don't fall into the trap of making and eating an oat heavy diet (even with purity protocol oats!) Celiac disease is a severe AUTOIMMUNE DISEASE and your gluten-free diet and lifestyle is a medical diet and necessity!
Hey! If you need an oatmeal alternative, quinoa flakes are JUST the thing you need.
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Sherry
I've only tried the regular Quaker Oats, but I do want to try the steel cut oats. Thanks for providing such an informative article.
Rebecca @ Strength and Sunshine
Sure!
Raia
Just bought 50 pounds of oats to feed my kiddos! Cheap, easy, healthy. 🙂
Rebecca @ Strength and Sunshine
I'd say the best grain to buy bulk!
Jennifer Stewart
Thanks for sharing such great information! I never knew this about oats! I gave them up completely when I went gluten free!
Rebecca @ Strength and Sunshine
Well I'm glad I could inform you!
Carole West @ Garden Up Green
Great information - when I started eating gluten free I walked away from oats until one day I noticed gluten free oat flour. After doing some research which was very similar to what you uncovered I was thrilled to try bring them back into my diet. I prefer the flour it was a good substitute for wheat. I mix it with brown rice and almond flour when I bake and the results have been great. Gluten Free Oats is a wonderful thing.
Rebecca @ Strength and Sunshine
Yea! When I was younger and first GF, I though they actually "extracted" gluten out of GF oats! Hahahaha!
Oat flour is a great wheat sub since it does have it's own "stretchy gluten" protein!
Deborah Davis
I like oatmeal cooked with apples, raisins and walnuts.
Rebecca @ Strength and Sunshine
Sounds delish!
Melinda
Yay for GF oats! Love Bob's Red Mill.
Rebecca @ Strength and Sunshine
Gotta support the companies providing us with safety!
Sandra
now I am confused, because according to the certified labels shown in this article, Bob's Red Mill GF oats is not gluten free. Their GF label looks nothing like what you display.
Rebecca Pytell
Exactly, Sandra. They are not purity protocol. Just like Cheerios and Quaker oats.
SLWH
delicious!
Rebecca @ Strength and Sunshine
Thanks!
Julie is Hostess At Heart
I just read about the cross-contaminated issue too. Great that you are bringing it to the forefront for those who haven't heard.
Rebecca @ Strength and Sunshine
It's essential to staying safe as a Celiac!
Life Breath Present
Oats really are a great staple to keep around. We haven't had any in awhile, but soon I think we'll be venturing into oats again. This is a good list of companies to get me re-started and buying healthier oats again! 🙂
Rebecca @ Strength and Sunshine
Healthier oats?
Life Breath Present
I'm referring to these gluten free options you've listed here. I'm not sure the oats we used to buy were gluten free or even GMO free 🙂
Rebecca @ Strength and Sunshine
You referenced them as "healthy". That has nothing to do with cross contamination.
Audrey @ Unconventional Baker
Favorite way to eat oats? Oatmeal! And oat pancakes. Crepes. Oat cookies. They're all awesome ♥
I actually had a major oat sensitivity for years and wasn't able to eat them. Recently I've been able to bring them back into my diet -- SOO HAPPY ♥♥ 🙂
Rebecca @ Strength and Sunshine
Double same 😉
Melissa @ vegan does it
I love oats! I eat them nearly every day, usually a hot bowl loaded with toppings like nuts, chia seeds, shredded coconut, and chocolate or a drizzle of maple syrup. Yum!
Rebecca @ Strength and Sunshine
That's the way to do it! 😉
Kristen
Mmmm all of your recipes sound amazing! I'm going to try and eat healthier, and making oats for breakfast is super high on my list of healthy changes! I love eating oatmeal before a big run or race, but I never have them on other days. That needs to change ASAP!
Rebecca @ Strength and Sunshine
What!? Oats are a staple!!!!!!
sue
Oats are so good for us and I love them for breakfast or in cookies.
Rebecca @ Strength and Sunshine
Breakfast cookies 😉
Farrah
So many awesome recipes! <3 My favorite way to eat oatmeal in the winter = baked oatmeal with a bunch of fruit. In the summer, I tend to throw it into smoothies or make overnight oats! :]
Rebecca @ Strength and Sunshine
I was just talking about how I'm so weird and backward about this.....I crave hot oatmeals in the summer and cold ones in the winter!!! I kid you not 😉
Mimi
Thankyou so much for clearing this up! My Coeliac daughter used to adore her porridge in the mornings and misses it so much. She'll be over the moon when I tell her we can buy Oats again. Love, Mimi xxx
Rebecca @ Strength and Sunshine
They are to be labeled gluten-free though!
Mimi
Noted. And thankyou 🙂
Laura @ Sprint 2 the Table
I only use Bob's GF Oats... I'm not even gluten-free but I think they taste the best and I really like their chewier texture.
Rebecca @ Strength and Sunshine
Haha! Well the chewier the oat the better!
Rachel @ Athletic Avocado
I love TJ's oats too! Love that they are GF! Great post 🙂
Rebecca @ Strength and Sunshine
They do rock!
Michele @ paleorunningmomma
I just bought gf oats and now need to figure out what to make with them!
Rebecca @ Strength and Sunshine
Granola 😉
Sarah C
I love oats and oat flour and it does seem to be something that my tummy can handle.
Rebecca @ Strength and Sunshine
Thanks great!
Ilona @ Ilona's Passion
I love oats. They are all the time at my home. I make lots if recipes using oats:)
Rebecca @ Strength and Sunshine
A total pantry staple!
Dorrie @ Rt 1 US 1
Wow! Super informative! I love a good instant oatmeal every now and then- drowned in butter and sugar of course. And why am I not surprised that Trader Joe's is certified?! They're they best! - Dorrie @ Rt 1 US 1
Rebecca @ Strength and Sunshine
Hahahaha, you sounds like my mom 😉
TJ's makes specific GF oats though. I think they have none GF as well, I'm not sure.
Linda @ Veganosity
I love steel cut oats. They take time to cook but they're so nutty and delicious. You should give them a try before you go back to school. 🙂
Rebecca @ Strength and Sunshine
And they're chewy right? Which I love!
Linda @ Veganosity
Yes! Another reason why I love them.
Rebecca @ Strength and Sunshine
The chewier and "thicker" the texture the better 😉
Jendi
I don't like the texture of a bowl of oatmeal for breakfast, but I love oats baked!
I'm glad you shared about the gluten free aspect because there are definitely conflicting articles out there.
Rebecca @ Strength and Sunshine
Baked oats are the bomb 😉
Natalie | Feasting on Fruit
My "happy oat-tolerance level" is through the roof! This post makes me so happy as you probably knew it would! I seriously by oats by the big 42oz round thingy and go through them like crazy! Mostly in the form of flour. But you know what is actually really delicious (but weird) is dry oats and raisins...together...that's it! Yum 🙂
Oh and I totally agree, I tolerate oats baked into things best of all too!
Rebecca @ Strength and Sunshine
Hahaha! I do love 'em and oats are like the only grain I make my own flour with 😛 Other's I'm too lazy and want the real "quality" grind 😉
That's why oat bakes will always live on and live strong!
Harriet Emily
I love oats! They're so delicious, and they add such a great moisture to recipes. I've always been so confused about oats and if they're gluten free. This post has really helped! Thank you so much Rebecca!
Rebecca @ Strength and Sunshine
They are gluten-free!!!! Just not when they get contaminated which is sadly the majority 🙁
Sarah | Well and Full
This is so informative, Rebecca! I definitely think there is a lot of confusion about the gluten-free-ness of oats, so I really appreciate you clearing the air!! <3
Rebecca @ Strength and Sunshine
Thanks Sarah!
Ellen @ My Uncommon Everyday
I adore oats, but I especially love warm, comforting bowls of oatmeal (healthy), and oats + oat flour in cookies (not quiiite as healthy). 🙂
Rebecca @ Strength and Sunshine
Cookies can be healthy!
Emily @ My Healthyish Life
Arrowhead Mills Instant Oats & Quinoa is my favorite instant but for "classic" I have to say Bob's is the best. I still want to try Purely Elizabeth oatmeal too.
Rebecca @ Strength and Sunshine
I have those Arrowhead packs! I just haven't made one yet 😛
Michele Morin
We love oats -- favorite cut=THICK! And we have them every Monday for breakfast with peanut butter toast. Yummy, comforting and healthful!
Rebecca @ Strength and Sunshine
O yes! I love my oats! Thick-cut...so comforting!
lindsay
a lot of people are confused with oats and gluten. I always have to explain, but i love that you did so very thoroughly here. and i love Bob's GF oats!
Rebecca @ Strength and Sunshine
I know! Oats are naturally safe! Just gotta get the "right" ones!