Are All Beans Gluten-Free?

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Gluten, which is a protein derived from wheat products, is not generally found in beans.
Image Credit: ALLEKO/iStock/GettyImages

Beans are a nutritious addition to your diet, as they offer nutrients like protein and fiber. On top of that, there are so many healthy bean recipes out there to try.

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But because they are high in carbs, many people wonder if beans are gluten-free. Regardless of which types of beans you prefer, here's what you should know about gluten in beans.

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Are Black Beans Gluten-Free?

Gluten is a protein found in wheat, rye, barley and derivatives of these grains.

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With so many types of grains out there, knowing which varieties do and don't have gluten is tricky. But black beans (and all beans, really) are legumes — not grains.

That means you can safely eat them on top of your salad or in a delicious soup. Alongside quinoa, beans are another ingredient you can add to your gluten-free menu.

Although beans alone won't fulfill all your nutritional needs, they make a great source of fiber, protein and potassium, according to Harvard Health Publishing. Most beans provide about 5 to 9 grams of fiber per cup, which is a good chunk of your daily requirement (25 to 38 grams, per the USDA).

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Beans are also relatively inexpensive, shelf-stable and can be incorporated into just about any savory or sweet dish.

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Although they may be known for causing some unwanted gas, you can minimize these side effects by soaking your beans.

How to Buy Gluten-Free Beans

Beans are naturally gluten-free. But all legumes (and foods, for that matter) can be exposed to gluten either during preparation or during manufacturing, according to the Celiac Disease Foundation.

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So, if you're at a restaurant, you'll want to verify that your beans are prepared on separate surfaces and with separate utensils.

When buying packaged beans, check the container to make sure they're safe from cross-contamination. If your package is labeled gluten-free, that means it has less than 20 parts per million (ppm) of gluten, making it generally safe to eat, according to the FDA.

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In some cases, your beans may even have a Certified Gluten-Free seal on the package. In that case, the product has been tested by the Gluten-Free Certification Organization (GFCO), which looks for even more stringent standards. Any foods certified by the GFCO have less than 10 ppm of gluten, according to GFCO.

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You'll also want to avoid buying your beans from bulk bins at the grocery store, recommends the Celiac Disease Foundation. These containers make cross-contamination more likely.

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Whether you're a fan of dried beans or favor using canned varieties, start with these gluten-free products from trusted brands and get cooking.

Gluten-Free Dried Beans

  • Pereg Black Beans ($5.51, Amazon.com)
  • Too Good Botanics Organic Cannellini Beans ($14.05, Amazon.com)
  • Pereg Texas Chili Beans ($7.55, Amazon.com)
  • 1000 Springs Mill Organic Red Beans ($8.98, Amazon.com)

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Gluten-Free Canned Beans

  • Amy's Organic Vegetarian Traditional Refried Beans ($3.59, Amazon.com)
  • Jovial Kidney Beans ($9.99, Amazon)
  • Green Valley Organics Garbanzo Beans ($15.75 for a four-pack, Amazon.com)
  • Eden Organic Black Beans ($21.96 for a six-pack, Amazon.com)

Gluten-Free Bean Recipes to Try