Just a few decades ago, unless you were a baker, you probably had never heard of gluten. Especially if you are intolerant to gluten. But now menus and food labels emphasize gluten-free, there are zero allergy and food sensitivity tests, and entire sections of grocery stores are dedicated to gluten-free products. Still, it’s still unclear whether popular pantry staples contain gluten. For example, you may be wondering: Is rice gluten free?
We’ve been hearing a lot lately about celiac disease, a disease that causes an inflammatory response in the body when it digests gluten, but that’s not the only reason you want to avoid it. “Gliadin and glutenin are two components of gluten that can cause reactions,” says Keri Glassman, R.D., a member of the ZENB Plant Council. “And there are different reactions to gluten and wheat.” For example, a person with a wheat allergy may or may not have a gluten allergy and should avoid all foods containing wheat, but , you don’t necessarily have to eliminate gluten.
Another condition that makes people gluten-free is non-celiac gluten intolerance or gluten sensitivity. “This occurs when a person has tested negative for celiac disease or wheat allergy, but develops negative symptoms after eating a food containing gluten,” explains Glassman. “We cannot identify an allergic reaction or an autoimmune reaction; do not have This is a true allergy, but unlike most intolerances, this is likely to activate an innate immune response in the gut and is not just a gastrointestinal discomfort. ”
Fortunately, whether you have celiac disease, a wheat allergy, or a gluten sensitivity, sticking to a gluten-free diet has never been easier.
Is rice gluten free?
Because there are hundreds of different varieties of rice, ranging from long to short, brown to white, and flavored to unflavored, it can be difficult to tell if a particular variety contains gluten. It can be difficult. However, in general, all raw rice is gluten-free.
That being said, it’s important to be aware of the arsenic levels in rice, especially if you eat it every day. “Rice has much higher arsenic concentrations than other grains such as wheat and barley, with inorganic arsenic concentrations ranging from 0.1 to 0.4 mg/kg dry mass,” Glassman says. “If someone on a gluten-free diet relies on rice as a grain and eats it every day, this becomes a concern, but if someone on a gluten-free diet relies on rice as a grain and eats it every day, this becomes a concern, but if someone on a gluten-free diet relies on rice as a grain and eats it every day, this becomes a concern, but if someone on a gluten-free diet relies on rice as a grain and eats it every day, this becomes a concern, but If you have limited rice, it’s nothing to worry about.
What types of rice are gluten-free?
In its purest form, rice is “always” gluten-free. As such, many varieties have different nutritional and health benefits, but all can fit into a gluten-free lifestyle.
- brown rice. Brown rice is often considered a “healthy” rice and is highly nutritious, rich in manganese, selenium, and fiber. Brown rice is unrefined and still contains bran and germ (which are removed in white rice), giving it a stronger texture and complicating even the simplest recipes.
- White rice. White rice is undoubtedly the most popular rice, but unfortunately it doesn’t have much nutritional value. The manufacturing process removes fiber and other vitamins and minerals from the rice, giving it a longer shelf life and a smoother texture. Although it has fewer health benefits, it is still gluten-free.
- Wild rice. Contrary to its name and how it is marketed, wild rice is actually a grass. Therefore, it is rich in various vitamins and minerals such as vitamin B6, fiber, folic acid, and is also rich in antioxidants. However, because wild rice is difficult to grow, it tends to be more expensive and is sometimes mixed with white or brown rice to offset the cost.
Which types of rice are not gluten-free?
The rice options below are processed, so do not have Gluten free.
- rice mix
- Rice labeled as “wheat-free”
- Rice from manufacturers of products containing gluten
Rice mixtures vary, but many contain other wheat-based grains that may contain gluten, so it’s best to avoid them. Also, while gluten is a protein found in wheat, it is not the only grain that contains gluten, so rice labeled as “wheat-free” may still contain gluten.
It is also recommended to avoid rice produced in the same facility as other products containing gluten. Even if a product is labeled gluten-free, it can be contaminated by equipment used for foods containing gluten.
What other gluten-free grains can I eat?
Rice is the obvious choice, but it’s not the only option. “In addition to grains such as wheat, barley, rye, and triticale, we recommend that those on a gluten-free diet get their nutrients from beans and legumes and include nutritious gluten-free pasta. ,” says Glassman.
Gluten-free alternatives to rice include:
- Quinoa. The grain’s crunchier texture makes it a perfect replacement for rice in salads and protein bowls.
- beans and lentils. They are an excellent source of protein and can add flavor to any dish.
- Millet. This small species of grass is similar in size and texture to rice, making it suitable for use in fried rice and paella.
- alternative pasta. There are now a variety of pastas made from beans, peas, and other legumes. Try Banza’s chickpea pasta for your next penne alla vodka, BAM Snacks’ black gram pasta for your next veggie rotini casserole, or ZENB’s pea-based elbow pasta for your next mac and cheese.
Gabi Shacknai is a New York-based journalist who covers lifestyle and consumer businesses, with a particular focus on beauty and wellness. Her work has appeared in Forbes, Fortune, Elle, Departures, Air Mail, Harper’s Her Bazaar, Women’s Health, and more.
