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If you can’t digest gluten, you should stay away from grains, breads, pastas, and baked goods that have yeast in them. But there are plenty of healthy gluten-free options to keep you satisfied.
Gluten is a group of proteins that can be found in grains like wheat, barley, and rye. Many people don’t eat it because they don’t like it or because it makes their health worse.
People with celiac disease, wheat allergy, and non-celiac gluten sensitivity (NCGS) all have bad reactions to gluten and need to follow a gluten-free diet. These conditions are considered gluten-related disorders, though they are sometimes referred to as forms of gluten intolerance.
Crohn’s disease and NCGS both cause diarrhea, gas, and bloating, and they can both damage the intestines. But celiac disease is an autoimmune disease that can lead to other serious health problems, like anemia, slow growth, and problems with the nervous system.
Wheat allergy involves to an allergic reaction to wheat proteins, which may cause life threatening symptoms. This condition is treated with a wheat-free diet but not necessarily a gluten-free diet.
People who are allergic to wheat must stay away from wheat, but most people can eat other grains, even gluten-containing grains like rye and barley.
Meanwhile, people with celiac disease and NCGS must avoid all gluten-containing foods to manage their symptoms. Notably, many nutritious foods are naturally gluten-free, and quite a few companies make delicious gluten-free products.
Here are 8 foods to avoid if you have a gluten intolerance and 7 you can safely eat.
Oats are naturally gluten-free but may be contaminated with gluten during processing. If buying oats, look for a “gluten-free” label on the package.
For those with celiac disease or gluten sensitivity following a strict gluten-free diet is extremely important. But knowing exactly which foods are gluten-free and which aren’t can be confusing. One common question is – are beans gluten-free?
The short answer is yes, beans are naturally gluten-free. But as with many foods, there are some caveats to be aware of. Keep reading to learn everything you need to know about the gluten-free status of beans.
Why Beans are Typically Gluten-Free
Beans grow enclosed in a pod and are harvested as the mature seed of the plant. Common varieties of beans include kidney beans, black beans, pinto beans, navy beans, garbanzo beans (chickpeas), lentils, and soybeans.
Since beans are a whole food that grows from a plant, they do not naturally contain gluten. Gluten is a protein found in grains like wheat barley and rye. Beans are not genetically related to these gluten-containing grain crops.
This means that beans in their natural, unprocessed state are inherently gluten-free. You don’t have to worry about cross-contamination or trace amounts of gluten when eating home-cooked beans made from scratch.
Potential Sources of Gluten in Beans
Although beans themselves don’t contain gluten there are some cases where gluten can make its way into bean products
1. Added Ingredients
Some processed bean products have other ingredients added to them that may contain gluten. For example:
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Canned beans may contain wheat as a thickening agent. Check the label.
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Baked beans and refried beans often contain wheat flour.
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Seasoning mixes for beans may contain glutenous ingredients.
2. Cross-Contamination
Cross-contamination is another potential source of gluten in bean products:
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Beans processed on shared equipment with wheat or other gluten-containing grains may pick up traces of gluten along the way.
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Beans grown in rotating crop fields could be cross-contaminated from gluten residue in the soil.
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Bulk bins at grocery stores present a cross-contamination risk if shoppers scoop beans and wheat-based products from the same bin.
How to Buy Gluten-Free Beans
When purchasing beans, opt for certified gluten-free products whenever possible. This is the surest way to avoid gluten exposure.
If buying beans that aren’t certified gluten-free, check the ingredient list and allergen information. Avoid beans with additives like wheat, barley, rye, malt, and ambiguous ingredients such as “natural flavors.”
With bulk bins, the risk of cross-contamination is too high for those with celiac disease or gluten sensitivity. Don’t purchase bulk bin beans unless they are clearly labeled gluten-free.
When buying dry beans in bags, choose major mainstream brands over generic or store brands. Large companies are more likely to test for gluten during processing.
Cooking and Preparing Beans Safely
To prevent cross-contamination when cooking your own beans:
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Rinse dry beans thoroughly before cooking.
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Use a separate cooking pot and utensils that haven’t touched gluten.
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Don’t cook beans in a slow cooker or pan used for glutenous foods (even if scrubbed).
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Prepare and serve beans away from prep areas for breads, pastas, etc.
Canned beans labeled gluten-free are a quick and convenient option. Just give them a thorough rinse before use to clear away any slimy residue.
At restaurants, stick to basic bean dishes and avoid fried or heavily seasoned preparations that may include thickening agents. Ask about ingredients and cross-contamination precautions when in doubt.
Health Benefits of Beans
Incorporating more beans into your gluten-free diet offers many nutritional advantages. Beans provide a great plant-based source of:
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Fiber – promotes healthy digestion and heart health.
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Protein – essential for muscle synthesis and satiety.
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Iron – prevents anemia and aids oxygen transport in the blood.
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Potassium – supports nerve signaling, fluid balance and blood pressure.
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Folate – aids new cell production and development.
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Antioxidants – helps neutralize harmful free radicals.
The high fiber and protein content of beans also makes them very filling. Beans can help boost satiety and keep hunger at bay between meals. Their versatility allows them to play a tasty role in salads, soups, dips, main dishes and more.
Beans are naturally gluten-free, making them a safe and important part of a gluten-free diet. With proper label reading and cross-contamination precautions, beans can be enjoyed worry-free. Their stellar nutritional profile provides ample protein, fiber, vitamins and minerals.
Incorporating a variety of gluten-free beans into your diet helps supply the energy and health support your body needs. Just be vigilant about additives and preparation practices whenever eating processed bean foods. With a little care taken, beans offer a delicious and nutritious gluten-free option.
Fruits and vegetables
Fruits and vegetables are naturally gluten-free. However, certain premade products, such as battered vegetables and candy-coated fruit, may contain gluten. The following are some options:
- apples
- avocados
- berries
- bananas
- citrus fruits
- plums
- peaches
- spinach
- kale
- onions
- sweet potatoes
- broccoli
- cauliflower
- carrots
- peppers
- butternut squash
- zucchini
- Brussels sprouts
- mushrooms
Because they don’t contain gluten, beans and lentils are often used to make gluten-free pasta and other foods. Examples include:
- red lentils
- black beans
- chickpeas
- kidney beans
- cannellini beans
- pinto beans
- peas
- adzuki beans
Most baked goods
Baked goods are typically made with wheat flour or other gluten-containing grains. Therefore, people with a gluten intolerance should largely avoid these foods:
- cakes
- cookies
- pastries
- soft and hard pretzels
- doughnuts
- muffins
- pancakes and waffles
Pasta is a staple food in many cultures. Although gluten-free alternatives exist, most traditional pastas are made with gluten-containing grains. This includes products such as:
- noodles
- spaghetti
- gnocchi made with wheat flour
- dumplings
7 Gluten Free Grains That Are Super Healthy | VisitJoy
FAQ
What beans are not gluten-free?
Do any vegetables have gluten?
Do canned baked beans have gluten?
Do eggs have gluten?
What are the specific types of gluten free beans?
Gluten-free beans include, but are not limited to: kidney beans, black beans, navy beans, red beans, pinto beans, lima beans, Great Northern beans, cannellini beans, garbanzo beans/chickpeas, soy beans, green beans, etc.
Are all beans naturally gluten-free?
Beans are naturally gluten-free. But all legumes (and foods, for that matter) can be exposed to gluten either during preparation or during manufacturing, according to the Celiac Disease Foundation. So, if you’re at a restaurant, you’ll want to verify that your beans are prepared on separate surfaces and with separate utensils.
What certification is required for beans to be labeled gluten-free?
In some cases, your beans may even have a Certified Gluten-Free seal on the package. In that case, the product has been tested by the Gluten-Free Certification Organization (GFCO), which looks for even more stringent standards. Any foods certified by the GFCO have less than 10 ppm of gluten, according to GFCO.
Is it safe to consume beans if you have gluten allergy?
Anyone with celiac or gluten sensitivity— especially those who are particularly sensitive to trace gluten—should purchase only beans that are sold by a company that does its due diligence to keep them gluten-free. There’s no guarantee that you won’t still react to those beans, but the odds are considerably less.