IF you wondering about is rice gluten free, gluten is a protein found primarily in wheat, barley, rye and triticale grains. Natural forms of rice do not contain gluten and therefore make an appropriate option when following a gluten-free diet.
But for those with celiac disease or who are sensitive to gluten, rice may present serious problems. Luckily, most types of rice mixes and even glutinous varieties (which might seem to contain gluten!) are in fact completely gluten free!
As a dietitian, I am often asked: “Does rice have gluten?” and “Is wild rice gluten-free?” To answer those questions directly: Yes, if it remains in its natural, unprocessed state; brown and white (including sushi rice), rice flour and glutinous are naturally gluten-free; to maintain this status it is important to avoid products made with added ingredients that contain gluten, such as broths or soy sauce.
As part of a healthy diet, eating more brown rice can provide essential nutrients such as folate, thiamin and iron. A low-fiber diet that includes rice can also help alleviate digestive issues like heartburn, indigestion and flare-ups of conditions like diverticulitis or Crohn’s disease. When purchasing any food products containing gluten (like wheat flour or pasta for instance) such as mixes such as this one it is crucial that product labels contain information that ensure that these are certified gluten-free – this applies particularly when buying rice mixes that may contain ingredients containing gluten (wheat flour/ pasta/baking goods etc). When purchasing mixes that include ingredients containing gluten such as wheat flour/pasta/baking products it is imperative that they are certified gluten-free as some products could contain ingredients such as wheat flour/ pasta/baking goods containing ingredients containing gluten such as wheat flour/ pasta/ baked goods etc it could contain wheat flour/ pasta/ baked good/ containing baked goods etc containing wheat/pasture/etc…
Rice stands out as being naturally gluten free, making it an excellent option for individuals with sensitivities or allergies to gluten, or who are following a celiac disease diet.
Brown rice is an excellent source of dietary fiber, minerals and plant proteins as well as complex carbohydrates which release energy slowly throughout the day.
Other varieties of rice such as quinoa and black/purple can contain additional nutrients and be healthier alternatives to your standard white variety. It’s always wise to carefully read labels, especially with preseasoned or flavored mixes as these could contain thickeners/sauces that contain gluten.
Glutinous rice, although appearing deceptively similar to its sticky cousins, is gluten free too. This is because glutinous rice is composed of four species of grass rather than wheat and should therefore be avoided by anyone sensitive to gluten.
Though often mistaken for traditional rice varieties like brown and white varieties, wild (menomin) is actually produced from an aquatic grass-like reed that’s unrelated to wheat or barley. With more fiber, potassium and zinc than its counterparts, wild rice offers stronger flavors as well as higher protein contents than its competitors.
Studies show that eating wild rice regularly can lower your risk of colon cancer and non-alcoholic fatty liver disease, as well as having a lower glycemic index at about 57.
While natural rice products are gluten-free, some flavored varieties and derivatives derived from it may contain gluten. This is usually due to ingredients like flour or cornstarch coming in contact with wheat, barley or rye during production process containing gluten. Glutinous (Asian or sticky) rice itself may still contain trace amounts if mixed with other grains or manufactured on equipment that also processes products containing gluten.
Glutinous rice flour is an essential ingredient in Japanese sweets such as mochi, green tea mochi, and dango, and it’s often used to form glutinous rice balls called o-konomi-age. Glutinous rice flour boasts many health advantages including its low fat content and selenium minerals which reduce cholesterol and prevent chronic diseases.
Another health advantage of Iron is boosting iron absorption, making it an excellent solution for anemia caused by iron deficiency.
Natural rice products do not contain gluten, but some processed varieties do. When dining out or ordering take-out food, always read and ask about what has been added such as malt or wheat to reduce gluten exposure. White and brown varieties of natural gluten-free rice should also be consumed regularly along with various other grains and high fiber carbohydrates for an optimal gluten-free diet plan.