March 05, 2021 3 min read

Are Oats Gluten-Free? What are the Nutritional Benefits of Oats?

 Although oats are a very healthy breakfast option, people feel confused about the composition of oats and their difference from other cereal grains such as wheat. The most common question regarding oats is “Are Oats Gluten-Free?” People also do not know the whole story behind oats being gluten-free. Oats are a traditional whole-grain cereal whose seeds are edible. 

 Oats vs Wheat

 Rather than having gluten (present in wheat, barley and rye), oats contain a protein called Avenins. Experts suggest that oats are good in moderation, just like all other grains. Otherwise, they may cause weight gain and blood sugar imbalances.

 Are Oats Gluten-free

 Technically speaking, oats are gluten-free. But still, you need to be sure. People diagnosed with celiac disease should go for “certified gluten-free” oats. Make sure that the oats have not gone through cross-contamination. 

 Most regular oats present in bulk quantities are not gluten-free. Gluten-free oats grow in uncontaminated fields, shipped and processed in gluten-free transportation and equipment. Quality insurance by third parties is also a good step in this regard. 

 Nutrition Facts

 Oat grains provide us with fibers, trace minerals and plant-based protein. Regular intake can provide B vitamins, iron, magnesium and selenium. Like other grains, it also contains healthy fatty acids. 


  1. Lower Cholesterol

 They contain more soluble fibers than other grains. Therefore, recommended for reducing cholesterol levels naturally and lowering the risk of heart disease. They help maintain better cardiovascular health and healthier body weight.

  1. Provide Fibers

 Oatmeal can be your friend for losing weight as it fills up more space in your stomach and stop you from craving more food. Regular oatmeal intake is good for controlling hyperglycemia and lowering blood lipids.

  1. Improve Digestion

 Fiber keeps bowel movements in check. As dietary fibers are indigestible, they sweep toxins and wastes from the gut along with them. Diets higher in fiber have positive effects on colon health and constipation.

  1. Immunity Boosters

Beta-glucans enhance immune function by fighting infections and inflammations caused by bacteria by activating white blood cells. They also have a link with naturally fighting cancer cells too.

  1. Low Glycemic Score 

 Oatmeal keeps blood sugar in check by providing slow-releasing carbohydrates. Whole grains also improve insulin sensitivity. Hence, they lower the rate of diabetes. 

  1. Provide Trace Minerals

 We can obtain manganese and phosphorus from oatmeal in a high ratio. They are essential for bone health. It is also a good source of selenium, magnesium, iron, copper and B vitamins, all of which prevent sluggish metabolism, mood changes, and aches or pains. 

  1. Higher Source of Protein 

 Oatmeal is also a great source of plant-based protein. When it mixes with milk or yogurt, it makes a filling breakfast.

 Tips for Cooking

 Sugar contents for pure oats are always zero. The body digests quick oats more readily and increases sugar level rapidly. In this case, steel-cut or rolled oats are ideal. Although, they take a little more time to cook. 

 Cooking oats on the stovetop is popular while, cooking them on an instant pot takes much less effort. Instead of water, milk is also a choice to cook oats. 

 Overnight Oat Recipe

 Oats are not necessarily limited to breakfast; they are serviceable in multiple different ways. For instance, you can try Gluten-Free Oatmeal and Almond Butter Banana Protein Bars. For preparing overnight oats, soak them in milk overnight with all toppings. Eat them fresh in the morning.

 Risks and Side Effects

Some people can have the indirect effect of gluten and experience some symptoms. The best way to prevent problems is to soak the grains overnight and use plenty of water. Soaking oats will reduce the anti-nutrients that could otherwise mess up with the absorption of nutrients.