Oats and the Gluten Free Diet
Good Afternoon friends, I hope this finds you all well and having a lovely week so far.
I have a long list of recipes / topic ideas for my blog and some of them seem too ‘easy’ to blog but if you are anything like me, sometimes you want easy. Sometimes you want basic recipes that can become weekly go-to favourites … so instead of pushing them aside, I am going to add them to the recipe archives here for you! Today I am sharing ‘Overnight Oats’ … simple, yum, make the night before, family favourite breakfast or morning tea (my 4 year old son had this for breakfast this morning AND asked for it again for morning tea!) This recipe is so adaptable to individual taste buds and allergies and seriously SO easy. I make this recipe below in a large glass bowl and times the recipe by four as I am feeding 5 people it for breakfast. For those that need to have breakfast on the run, smaller individual serves (as per recipe below) in a glass jar are perfect for early office starts!
I also have the pleasure of sharing with you today information from my go-to Nutritionist and Food Technologist about Oats and the Gluten Free Diet. I know many times I have asked this question on my Facebook page and the answers can be so different. So here, today, I am sharing a professionals opinion on the subject. Please understand this is her opinion from unbiased research she has done. Each person is individual with what they can and can not eat so please be sure to ask your Health Professional if you have any questions about having this in your diet. Enjoy the read, I hope you find it helpful and enjoy the recipe too!
1/3 cup oats
1/3 cup milk of choice
1/3 cup yoghurt of choice
1-2 tblspns chia seeds (optional)
1 tspn sweetener of choice (eg honey, maple syrup etc)
Place all ingredients into a glass jar and mix thoroughly. Store in the fridge (covered) overnight.
Serve as is or top with fruit, nuts, honey etc. Simple as that!
Note: This is a really easy breakfast you can make in advance and enjoy with individual toppings depending on your taste buds and allergies.
This amount serves one. If you wish to increase the serving size, simply stick to the measurements and double or triple etc. You can always do this in a large glass jar and cover with cling wrap etc in the fridge overnight.
Oats and the Gluten Free Diet
by Abbie-Lee Wright Nutritionist and Food Technologist
The inclusion of oats into a GF diet is desirable for their nutritional value but it remains controversial. Oats are unique among cereals for their multifunctional characteristics and nutritional profile. Clinical studies as well as experimental trials support the view that a subgroup of patients with Coeliac Disease are intolerant to oats.
Nutritionally, oats contain twice as much protein as rice. They are a very good source of dietary fibre (particularly in the form of soluble beta-glucan), minerals vitamins and other nutrients. The inclusion of oats in a GF diet can increase intakes of Vitamin B1, Magnesium and Zinc.
Oats in contrast to wheat, rye or barley do not cause typical symptoms of coeliac disease in most patients. There is a difference in chemical composition between oats and the cereals causing toxic effects. Wheat, rye, barley and oats all contain similar total protein quantities but they differ in prolamin content.
1 gram of Oats includes approximately 13mg of prolamin which equates to around 13%.
Whereas in barley, rye and wheat the prolamin content ranges from 30% to 50%.
Prolamin is the known intolerant portion of total protein and even though is still found in oats its activity is weak. Oats in contrast to wheat, rye or barley do not cause typical symptoms of Coeliac Disease in most adults.
Although the results of studies remain controversial, a large number of studies show limited quantities of oats to be safely consumed by coeliac patients. Recent studies on the addition of oats to a GF diet to adults with Coeliac Disease found no alterations in antibody values, Small Intestine architecture or epithelial lymphocyte counts all suggesting that the oats were well tolerated and did not cause inflammation.
Gluten contamination in oats products is another area of concern. Oats contamination by other cereals that contain gluten can take place in the field during the growth of plants, during transportation, storage, milling or food processing. In general, with an increasing number of technological processes that oats are subject to, the degree of contamination of the final product increases. It is possible to cultivate pure, uncontaminated oats but the whole production needs to be strictly controlled from harvest through to processing. In addition, all machines involved in the processes and even transporting must be designated for oats only.
In America, oats are not considered to be a risk-free choice for those on a GF diet and as such, do not receive the Gluten Free seal. The European Nations have no position on oats as part of a GF diet. In contrast, the United Kingdom leaves the decision to the patient. It is easy to see why such confusion still exists over the use of oats in a GF diet and why the question is still asked as to whether oats are gluten free.
In my opinion, oats are not gluten free.
However, the prohealth components of oats far out way the risk associated with consumption in a GF diet. This is particularly important as coeliacs consume insufficient quantities of fibre, iron and calcium which can lead to anemia and osteoporosis. In addition, thiamine, riboflavin and folate may be limited in a coeliac’s diet.
Here is a link direct from the Coeliac Society for those wanting more information on Oats: http://www.coeliac.org.au/uploads/65701/ufiles/Position_Statements/CAPSOats.pdf
Wishing you a lovely rest of the week … I look forward to connecting with you all again soon!
Take Care of You,
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