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 like what are also processed in the same facilities and lines are gluten-containing products and grains. It’s rather sad since so many oats are then unsafe, making the Celiac sufferer in a conundrum. (Learn more about contamination and safety from this great audio-cast with GF Harvest and Jules Shepard!) Thankfully there are some great companies out there processing safe and certified gluten-free oats for those of us who need them! I don’t think I would live without my oatmeal and granola!
MY LATEST VIDEOSLet’s talk about the humble oat’s background. Rated the world’s #1 breakfast food with the top producers being Russia, Canada, US, Finland, and Poland. First used as a staple grain to feed livestock, now is an essential to man’s breakfast table. Oats are one tough cereal grain and can with stand 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 most commonly steamed and flattened to create “old fashioned” rolled oats. They are also processed to produce quick/instant oats, oat flour, oat bran, groats, fiber, or even steel-cut or Scottish. The longer they are steamed and flattened, the quicker they will cook (i.e. those instant oat packets you can buy). No matter the processing though, the bran and germ of the oat usually stays intact so you are almost always eating a whole grain and getting the full whole grain benefit.
We all know and constantly hear how oats for breakfast is one of the best choices you can make to start your day. This is because oats contain significant amounts of protein, fiber and vitamins and minerals including: manganese, molybdenum, phosphorus, copper, biotin, Vitamin B1, magnesium, chromium, and zinc. Oats are proved to lower LDL cholesterol, lower blood pressure, protect your heart and cardiovascular system, stabilizes blood sugar and keeps you feeling fuller longer (from soluble fiber), 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.
It should be obvious now why oats are a great whole grain to be adding in to your diet. I really only ever ate oats in instant oat packets when I was younger, then I stopped eating straight up oatmeals and granola for awhile while my stomach was trying to heal. Loading in the oats can still be hard on the stomach for me and many people. So if you’re new, especially if you have Celiac, slowly add in oats, no more than 2 servings a week to start and go from there. However, now that I’ve been eating more and more, I seem to be better with them. I eat my oats in of course processed cereals, but also overnight oats which I make sure to soak for at least 12+ hours before consuming, oatmeals (MyOatmeal is the best! (I think you can still use my 15% off discount code of healthy15 on your online orders!), oat bakes, my own homemade oat flour in baking, and of course, my favorite, GRANOLA! My stomach always seems 100% happy with baked granola and oats! I never do overnight oats more than once a week or every other week, but anything with baked oats seems to be fine on my tummy. Granola would be a good way to test your happy oat-tolerance level.
Oats are one of those grains you should by in bulk. However, hold up! You need to know which companies you can trust for safe gluten-free oats before you go and stock-up! I’ve got you covered though. My two favorite companies to get my bulk bags of gluten-free rolled oats from are Trader Joe’s and GF Harvest which I buy on Amazon. Other great companies producing gluten-free oats and hot oatmeals include Bob’s Red Mill, Golden Prairie, Montana Gluten-Free, Vitacost, Arrowhead Mills, Nature’s Path, Udi’s, Hodgson Mills, Glutenfreeda, Love Grown Foods, and Eco-Planet.
I bet you want some recipes now to bring some oat goodness into your life! These are the recipe on the blog as of…today 8/25/15, but this summer I have gone oat crazy and you will be seeing many new oat recipes in the coming months 😉
If your just want to buy some granolas and not make some yourself (which would make me cry) check out this ultimate list!
Homemade Oat Flour (rolled oats)
Apple Cinnamon Granola (rolled oats)
Blueberry Vanilla Flax Granola (rolled oats)
Cantaloupe Pistachio Granola (rolled oats)
Chocolate Banana Cashew Granola (rolled oats)
Festive Spiced Pecan Granola (rolled oats)
More Than Carrot Cake Granola (rolled oats)
Orange Hemp Seed Granola (rolled oats)
Peanut Butter Puff Granola (rolled oats)
Pumpkin Spice Granola (rolled oats)
Strawberry Mocha Granola (rolled oats)
Vanilla Pear Quinoa Granola (rolled oats)
Apple Gingerbread Muffins (oat flour)
Power Breakfast Muffins (oat flour)
Banana Butterscotch Pancakes (oat flour)
Cinnamon Pear Oat Pancakes (oat flour)
Chocolate Protein Overnight Oats (rolled oats)
Chocolate Cherry Oat Bake (rolled oats)
Cinnamon Cookie Oat Bake (rolled oats, oat flour)
Hazelnut Mocha Oat Bake (rolled oats)
Mint Chocolate Sunflower Bites (rolled oats)
So tell me:
+ What is your favorite way to eat the good ‘ole oat?
+ What’s your favorite cut of oats?
Sources:
+ http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54
+ http://wholegrainscouncil.org/whole-grains-101/oats-january-grain-of-the-month
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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.
Sure!
Just bought 50 pounds of oats to feed my kiddos! Cheap, easy, healthy. 🙂
I’d say the best grain to buy bulk!
Thanks for sharing such great information! I never knew this about oats! I gave them up completely when I went gluten free!
Well I’m glad I could inform you!
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.
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!
I like oatmeal cooked with apples, raisins and walnuts.
Sounds delish!
Yay for GF oats! Love Bob’s Red Mill.
Gotta support the companies providing us with safety!
delicious!
Thanks!
I just read about the cross-contaminated issue too. Great that you are bringing it to the forefront for those who haven’t heard.
It’s essential to staying safe as a Celiac!
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! 🙂
Healthier oats?
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 🙂
You referenced them as “healthy”. That has nothing to do with cross contamination.
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 ♥♥ 🙂
Double same 😉
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!
That’s the way to do it! 😉
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!
What!? Oats are a staple!!!!!!
Oats are so good for us and I love them for breakfast or in cookies.
Breakfast cookies 😉
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! :]
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 😉
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
They are to be labeled gluten-free though!
Noted. And thankyou 🙂
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.
Haha! Well the chewier the oat the better!
I love TJ’s oats too! Love that they are GF! Great post 🙂
They do rock!
I just bought gf oats and now need to figure out what to make with them!
Granola 😉
I love oats and oat flour and it does seem to be something that my tummy can handle.
Thanks great!
I love oats. They are all the time at my home. I make lots if recipes using oats:)
A total pantry staple!
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
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.
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. 🙂
And they’re chewy right? Which I love!
Yes! Another reason why I love them.
The chewier and “thicker” the texture the better 😉
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.
Baked oats are the bomb 😉
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!
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!
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!
They are gluten-free!!!! Just not when they get contaminated which is sadly the majority 🙁
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
Thanks Sarah!
I adore oats, but I especially love warm, comforting bowls of oatmeal (healthy), and oats + oat flour in cookies (not quiiite as healthy). 🙂
Cookies can be healthy!
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.
I have those Arrowhead packs! I just haven’t made one yet 😛
We love oats — favorite cut=THICK! And we have them every Monday for breakfast with peanut butter toast. Yummy, comforting and healthful!
O yes! I love my oats! Thick-cut…so comforting!
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!
I know! Oats are naturally safe! Just gotta get the “right” ones!