Is Oat Milk Gluten Free?
Oat milk is rapidly becoming a popular plant-based dairy, from baking to breakfast cereal.
Oat milk is generally gluten-free because it comes from plant glasses of milk that are made from nuts, coconut seeds, rice, soy, and seeds. Oat milk might not be the best option if you have celiac or gluten sensitivity.
This article will explain if oat milk can be made gluten-free.
Many brands have gluten.
Gluten is a grouping of proteins found in wheat and rye.
It is safe to eat for most people, but it can inflame and damage the small intestine of people with the celiac disorder or non-celiac gluten sensitivities. Gluten must be avoided by anyone suffering from these conditions.
Oats are naturally gluten-free. Oats are often cross-contaminated with gluten because they are grown close to wheat.
Oat milk is also susceptible to contamination.
Canadian researchers found that 88% of 133 samples of oats were contaminated by more than 20 parts per Million (ppm) gluten. This is the threshold for food to be considered gluten-free.
Despite this, one of the varieties tested positive for gluten and was certified gluten-free.
Researchers in the United States found that 20.5% of the 78 foods labelled as gluten-free had gluten levels greater than 20ppm when they tested them.
The Food and Drug Administration (FDA) doesn’t test foods for gluten. It is up to the manufacturers to test the products.
Manufacturers sometimes use third-party labs to verify that their products do not contain gluten. This certification is usually a small stamp on the package that certifies that the product is gluten-free.
Oat milk should not contain gluten if you are allergic to it.
Oat milk alternatives
Any kind of oat milk is safe to consume if you don’t have any health reasons that require you to avoid gluten.
Make sure to review labels to ensure you only purchase gluten-free products carefully.
Oatly is one brand of oat milk with U.S. gluten-free products. Elmhurst, Califia Farms and Planet Oat claim that their oat milk is gluten-free, but they don’t have any third-party certification.
Homemade version
Easy to make gluten-free oatmeal milk at home with only two ingredients: certified gluten-free flour and water. Here is a basic recipe.
- For approximately 15 minutes, soak 1 cup (80g) of certified gluten-free oatmeal in enough water to cover it completely.
- Blend the oats with 4 cups (945mL) of water for 30 seconds. If you prefer thicker beverages, use less water.
- Strain the mixture using a fine mesh strainer.
- Before serving, let cool.
How do you make oat milk?
Oat milk is made from whole oats. The water is boiled, and then the mixture is strained. The manufacturer might add sweeteners or vitamins to make the drink creamy and milk-like.
Oats are an excellent source of beta-glucan, a soluble fibre that gives oatmeal its thick consistency. It may also help lower LDL (bad cholesterol) and improve heart health. Studies have shown that oat beverages may also have the same effect.
The bottom line
Oats can be gluten-free, but many oats have been cross-contaminated with gluten. This means that not all oat glasses of milk are gluten-free.
You should not buy oat milk if you have celiac or gluten sensitivity.
You can also make thick, creamy plant milk at home with certified gluten-free oatmeal and water.