One of the most frequently asked questions about gluten is, “is rice gluten free?”
The good news is that all types of rice (white, brown, sushi and even Asian or glutinous varieties) are naturally gluten-free.
However, it’s essential to be aware that some processed or flavoured rice-based products may contain gluten. These could include wheat-based thickeners or flavour enhancers such as hydrolysed wheat protein.
Safe Options
Rice is a starchy carbohydrate often included in the diets of those with celiac disease or gluten sensitivity. Additionally, it’s an ideal choice for those looking to reduce calories or carbs while still getting adequate nutrition.
When searching for gluten-free rice, there are plenty of safe alternatives. Offer flavoured brown rice mixes, while Lundberg Family Farms provides plain long grain or white rice.
No matter which brand you opt for, be sure to inspect the label for gluten-containing ingredients. Avoid products that list wheat, barley, rye, oats, triticale, bulgur wheat couscous spelt and emmer as sources.
Avoiding Cross-Contamination
Rice is an incredibly nutrient-rich grain that’s a staple in many cultures around the world. It makes an excellent side dish or main course and pairs well with just about anything.
However, it’s essential to be aware that cross-contamination can occur. This occurs when gluten, an amino acid found in wheat, barley and rye, comes into contact with rice during growing, harvesting or manufacturing processes.
Thus, it is essential to read food labels carefully. Many rice products will carry a warning that they have been processed in a facility which also processes wheat or gluten.
Furthermore, rice may contain ingredients such as malt flavouring or extract that could pose a problem for those with gluten sensitivities. Therefore, it’s always best to opt for rice that has been labelled gluten free.
Avoiding Arsenic
Rice is an integral component of many gluten free diets and can be found in products such as breads, pasta, crackers, cereal, snack foods and more. Unfortunately, arsenic in rice should be taken into account when planning for a gluten free lifestyle.
Although there is no limit to how much arsenic in rice, it’s a wise practice to rinse your grains well before cooking them so as much of the contaminant as possible is removed. This step may be especially beneficial if your water contains high levels of arsenic.
People with celiac disease and non-celiac gluten sensitivity should pay particular attention to this issue, since these groups tend to consume more rice than others and often use it as the main floor source in their gluten free diets. This could result in long-term arsenic exposure.
Symptoms
When beginning a gluten-free diet, you may experience mild symptoms which usually resolve within a few weeks.
Some people report experiencing dizziness, nausea, extreme hunger and even anxiety or depression when they stop eating gluten. These effects are similar to what one may experience if they have a wheat allergy or celiac disease.
Maintain a diary of your symptoms while on a gluten-free diet to see if they improve. Doing this can help your doctor identify whether you have wheat allergies or celiac disorder.
Rice in its natural state – including white, brown and wild varieties – is gluten-free. However, some flavoured and processed rice mixes may contain ingredients that contain gluten.
Conclusion
Therefore, it’s essential to inspect food labels thoroughly and avoid products that list wheat, barley, rye, oats, triticale, bulgur wheat couscous spelt or emmer as sources. It’s also crucial to be aware of cross-contamination and ensure that rice has been labelled gluten-free if you have celiac disease or gluten sensitivity. Additionally, arsenic in rice is a concern for those on a gluten-free diet, and it’s recommended to rinse grains well before cooking them to remove any contaminants. Finally, keep a diary of any symptoms you experience when starting a gluten-free diet to help your doctor diagnose any potential issues.
