HomeRECIPESLIGHT RECIPESGluten-free oats: how to use it as a celiac

Gluten-free oats: how to use it as a celiac

After years of study and research, The green light has finally been given to the introduction of gluten-free oats in the diet of celiacs. It is a cereal especially rich in fibre, versatile and endowed with valuable nutritional properties. Therefore, it is very suitable in the gluten-free diet because it increases the dietary variety.

Furthermore, it has been shown that most celiacs tolerate oats without problems. However, there are still doubts about the risk of contamination for celiacs. Let’s try to clarify them together.

Oats and the gluten-free diet: what is the risk of contamination?

The presence of oats in a gluten-free diet has always raised doubts and questions, since this cereal could be contaminated by wheat. However, today Thanks to the development of specific cultivation, storage, milling and transport procedures, the risk of contamination of oats has been considerably reduced.

In addition, several experimental tests have revealed that the toxicity of oats for celiacs can also change depending on the variety of this cereal.

In fact, some varieties are capable of triggering gluten-dependent inflammation mechanisms in vitro, while others lack this effect entirely. Therefore, for gluten-free oats to be safely consumed by celiacs, it must belong to a variety that is proven non-toxic.

It is because of that most celiacs can include oats in their diet No negative health effects.

Gluten-free ground oats

The nutritional values ​​of gluten-free oats

Oats (Avena sativa) is a cereal with remarkable nutritional qualities. First of all, however, it is worth knowing that it is also the most caloric. Including it in a healthy and balanced diet is correct, but You have to be careful not to overdo it.Especially when you are on a diet.

It is also the cereal with the highest fat content which, although it is not as high as in other foods, is about three times higher than the average for other cereals.

This feature makes gluten-free oats, a very energetic cereal that has been used for a long time as nutritious and fortifying food. It is especially indicated for convalescents and children.

Regarding the nutritional properties of this cereal, oats are above all a valuable source of fiber. Among the most important soluble vegetable fibers are beta-glucans, which are effective in reducing the concentration of cholesterol in the blood. It is also a cereal with a low glycemic index, making it valuable for diabetics.

Besides, fiber has the ability to increase satietya not inconsiderable advantage for those who follow a diet. Oats also provide a good supply of proteinso it is useful for people with low weight or lack of appetite.

oat milk

Oatmeal in the kitchen: what is the best way to consume it?

Commercially, oats can be purchased in the form of husked grains, flakes, flour, and saved.

  • The husked grains they are obtained by removing the last fibrous layer, the bran. With this process, the grains acquire a lighter color and They are mainly used in soups, stews and salads. Before cooking, husked oats should be soaked for about 3 hours.
  • oat flakes They are obtained after steam cooking the grains, which are then crushed between two rollers. They are usually eaten for breakfast, added to a hot or cold drink, or cooked as a base for cakes or to flavor bread dough. The best known oat product is the porridge, an emblem of the Anglo-Saxon breakfast. It is a sweet soup made with oat flakes, milk and fresh and dried fruit. It is very energetic and, therefore, caloric. Try our porridge recipe, a healthy, light and delicious dish.
  • oatmeal It is obtained by grinding the grains of this cereal. this flour it is excellent for cakes, cookies and as a basic ingredient for delicious and healthy gluten-free bread.
  • Oat bran is a very popular product among those who follow a weight loss diet. Thanks to its special concentration of fiber, it counteracts the speed of absorption of sugar, cholesterol and calories. youalso has a low glycemic indexso take it twice a week reduces insulin buildup after meals. In addition, it contains very high portions of fiber, which favors intestinal transit.

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