Are Gluten-Free Rolled Oats Good for You?

Summary

Rolled oats are a great option for people with celiac disease, unable to digest gluten. They are also a healthy breakfast and snack choice for anyone because they are a wholesome source of carbohydrates and high-quality protein. Gluten-free rolled oats contain an abundance of amino acids, minerals, vitamins, and phytochemicals, and can be found in organic formulations, too. Gluten-free rolled oats are great for nutrition and a fantastic addition to your daily diet. But are gluten-free rolled oats good for you? Let’s take a closer look.

The Nutritional Benefits of Rolled Oats

Oats are high in fiber, healthy carbohydrates, and protein

Approximately 60% of oat grains are starch, a dense carbohydrate. This can provide you with long-lasting energy to tackle your day. It also contains a dose of protein and fiber, which slow the release of energy we get from this food, which means you don’t have a spike in blood glucose, then an immediate crash [1, 2].

These additions can be particularly helpful for individuals with celiac disease, as they can supplement the macronutrients they need without the risk of negative side-effects following gluten consumption [3, 4, 5].

Oats contain cholesterol-lowering and diabetes-preventative phytochemicals

Besides being a balanced food, oats are high in phytochemicals, which can reduce health problems and improve the way your body runs. One of the fibers in oats is beta-glucan, which can lower cholesterol and prevent type 2 diabetes [6, 7]. Rolled oats are also high in vitamins and minerals, which can lower cholesterol and prevent disease [8].

Rolled oats can improve fat metabolism and weight management in type 2 diabetics

More than 34 million Americans have diabetes, and 90-95% of these cases are type 2 diabetes [9]. Type 2 diabetes means your body can’t use the insulin you’re producing and can be the result of a high-sugar or high-carbohydrate diet.

Rolled, wholegrain oats were found to improve weight management in a recent clinical study with type 2 diabetics and even managed to increase their fat metabolism [10].

Cooked rolled oats can supplement a healthy diet

A clinical study on children eating cooked rolled oats showed that those who had higher intakes of micronutrients (including phosphorous, magnesium, copper, and potassium overall) were at lower risk of obesity and other health problems. They also had an overall healthier diet than children who did not regularly eat rolled oats [11].

Gluten-Free Rolled Oats

Rolled oats (and oat products of any kind) are naturally gluten-free. However, that doesn’t mean they’re safe for those following a gluten-free diet. Ensure you always read the labels to make sure your oats haven’t been in contact with gluten-containing products, as cross-contamination can be a problem [12].

Is a gluten-free diet healthy?

It’s important to know the difference between necessity and healthy. Many people follow a gluten-free diet because they have celiac disease, which is an inability to digest gluten [13]. Someone with celiac disease suffers from severe stomach cramps, inflammation, and digestive problems within 2 hours after eating.

If you do not have celiac disease, there can be some drawbacks to limiting your diet to gluten-free food items [14, 15].

Gluten-free products are lower in nutrients

Gluten-free bread and carbohydrate products tend to be lower in those essential phytochemicals and micronutrients discussed, such as fiber, zinc, iron, and potassium. Gluten-free products are also usually more expensive than gluten-containing products because the extra processing adds costs for the manufacturer [16].

You might be interested in “How to Gain Muscles With a Plant-Based Diet”

Gluten-free diets increase your risk of some health problems

Recent studies have found those following gluten-free diets who do not have celiac disease tend to have increased fat and sugar content in their foods. This elevates the risk of hyperglycemia (high blood sugar), hyperlipidemia (high fat in the blood), and coronary artery disease [17].

The Take-Home Message

Rolled oats are a great source of nutrients and are a healthy addition to your diet. High in fiber and protein, this breakfast and snack food can provide you with a dose of micronutrients to get you through the day.

But remember that rolled oats are high in carbohydrates, so you don’t need much. Topped with some fresh fruit, yogurt, or nuts, cooked rolled oats can make a balanced meal that will keep you feeling full for a long time.

In conclusion, are gluten-free rolled oats good for you?

A gluten-free diet is only necessary for those with celiac disease, as gluten-free products are lower in essential nutrients. Rolled oats are naturally gluten-free, making them a great dietary addition for those with and without celiac disease.

So enjoy your gluten-free rolled oats today, and benefit from all of the nutritional value found in this delicious food.

Read “The Benefits of Steel Cut Oats.”