The main problem with oats in gluten-free eating is contamination. Unfortunately, most commercial oat products on the market have been cross-contaminated with wheat, barley and/or rye, which occur during harvesting, transportation, storage, milling, processing and packaging.
Oats are a great way to “bulk up” a meal but if you’re going to eat them there are TWO recommended types. And no, one-minute oatmeal is NOT one of them (sorry!).
1. Oat groats: All types of oat cereals start out as groats, which are hulled toasted grains. Whole Oat Groats is a term that comes from an old Scottish word that describes an oat kernel with the hull removed. These rustic whole grains have a chewy, pop-in-the-mouth texture that is great for pilafs, salads and soups. Also makes a wonderfully a hearty hot cereal.
2. Steel cut oats: Though slightly more processed than oat groats, Often referred to as Irish oats, these are the least processed oat cereal. Here the toasted oat groats are simply chopped into chunks about the size of sesame seeds. Steel-cut oats take longer to cook, contain the most nutrients, and taste nuttier than conventional oats. They have the most ‘chew’ of any of the oat varieties.
The good news is there are specialty companies in North America and Europe who produce pure, uncontaminated oat products that are grown on dedicated fields and equipment and packaged in dedicated gluten-free facilities. The American companies include Bob’s Red Mill, GF Harvest (formerly Gluten-Free Oats), Montana’s Gifts of Nature and Montana Monster Munchies (Legacy Valley). The Canadian companies are Cream Hill Estates (Lara’s brand) and Avena Foods (Only Oats brand).
There are LOTS of health benefits to adding oats to your menu.
Oats are brimming with dietary fiber, containing more than any other grain, and bring a whole host of cholesterol lowering properties. Oats contain manganese, selenium, phosphorus, magnesium and zinc. Additionally, oats are rich in Vitamin E.
Oats are one of the best sources of compounds called tocotrienols. These are antioxidants which together with tocopherols form vitamin E. The tocotrienols inhibit cholesterol synthesis and have been found to lower blood cholesterol.
Oats have a high fiber content, both soluble and insoluble, necessary for keeping bowel movements regular.
Oats are very satiating. The fiber content absorbs moisture as it is digested which leads to the viscosity of the contents of your intestine increasing and thus you feeling fuller for longer.
NOTE: Oats & Digestion:
On the flip side to the health benefits listed above, oats are not ideal for everybody. Many find them difficult to digest and this is due to the presence of phytic acid. Soaking oats is recommended to break down the phytic acid and allow for better absorption. Listen to your body.
Try topping your oatmeal with fresh fruit and chopped nuts.
