Oats are a slippery slope for an individual trying to manage gluten intolerance. Though oats are technically gluten free, they are usually processed and packaged in the same factory as many other gluten-containing products. Therefore, many gluten-intolerant individuals steer clear of any kind of oats. With the right precautions, however, consuming oats of any kind may be a possibility.
What is Gluten?
Gluten is a form of protein found in many grains. The most common gluten-containing grains are barley, rye and wheat. Wheat consists of all wheat grains including durum, graham, semolina, kamut, spelt, emmer and faro. Triticale is a hybrid grain that also contains gluten. These grains are used in baking and cooking, as well as to make other ingredients like malt products, soy sauce, imitation seafood and bacon, processed lunch meats and more.
What Is Gluten Intolerance?
A gluten intolerance is actually not an intolerance but an intestinal disorder. It is also referred to as celiac disease. In individuals with this condition, ingested gluten causes damage to the lining of the small intestine, specifically to the finger-like projections called "villi." Villi are responsible for the absorption of vitamins, minerals and other nutrients. In people with gluten intolerance, the risk of malnutrition is high. If gluten is not eliminated from the diet, an increasing amount of villi are damaged and nutrients are absorbed at a very low rate.
Steel Cut Oats
"Steel cut" refers to the way in which the oats are cut and processed. Steel cut oats, also called Irish oats, have not been steamed and pressed like rolled oats. Instead, the whole oat groat has been cut into tiny pieces. This speeds up the cooking process while maintaining the chewy texture and nutty flavor of whole oat groats.
Oats and Gluten
Steel cut oats, as well as other forms of oats, can be tricky when you have gluten intolerance. It is generally recommended that those individuals stay away from all kinds of oats because they are usually processed in the same facility as gluten-containing products and therefore contain trace amounts of gluten. When buying steel cut and other oats, look for the "Gluten Free Certification Organization" logo to ensure the product is gluten-free. You can also read the nutrition label and ingredients list for allergen warnings. If the GFCO logo is not present, don't buy the product.
References
- American Dietetic Association Complete Food and Nutrition Guide; Roberta Larson Duyff; 2006
- Gluten Free Certification Organization
