If you want to know does rice have gluten, rice is naturally gluten free. However, those with celiac disease and non-celiac gluten sensitivity should avoid certain varieties.
Precooked and seasoned rice mixes often include thickeners (hydrolyzed wheat protein) or flavor enhancers like soy sauce that contain gluten. Furthermore, certain brands of rice are processed at facilities that process wheat or other grains containing gluten.
Cross-Contamination
Plain natural rice is naturally gluten free in its most pur form; however, cross-contamination from wheat, barley or rye during its cultivation, harvesting or manufacturing processes could introduce gluten into its content – this cross-contamination poses serious risk for those with celiac disease or non-celiac gluten sensitivity.
Many flavored rice products (like brown and jasmine varieties) and processed meals contain ingredients that aren’t naturally gluten-free, including thickeners made with wheat flour as well as sauces containing wheat flour. Furthermore, orzo could contain gluten containing grains that should be avoided for those following a gluten-free diet.
As part of your gluten-free lifestyle, it is also essential to select certified gluten-free brands of rice when purchasing packaged or processed foods containing added rice products as well as those containing other grains such as corn or wheat, in order to guarantee processing in an allergy friendly facility. Furthermore, be wary when purchasing rice from bulk bins at grocery stores as this could easily become contaminated if other shoppers unaware of this issue use the same scoop for both wheat-containing as well as gluten-free ingredients.
Arsenic
Arsenic is an extremely dangerous substance that has been linked with numerous health issues ranging from skin lesions and cancer. Rice crops that are grown in flooded fields often accumulate arsenic-containing soil, while it has also been found in rice flour, bran and syrup which are ingredients used in many processed food products such as crackers, pasta and granola bars.
Researchers advise eating rice sparingly and opting for brown over white varieties as brown provides more nutrients, including natural antioxidants that support liver and kidney health.
Infants present particular danger, as they are frequently given too many rice-based cereals and formula. This can lead to an allergic reaction known as FPIES in which their body cannot process protein that they have an allergy against and begins reacting accordingly.
Nutrition
Rice, as a nutritious whole grain food source, offers essential protein and fiber benefits. Rice forms part of many traditional world diets including paella in Spain, risotto in Italy, bibimbap in Korea and sushi in Japan despite naturally being gluten free; however, contact between rice production, harvesting or manufacturing processes and barley, wheat or rye can sometimes occur which could result in cross contamination for those living with celiac disease.
Gluten is also a leading cause of food protein-induced enterocolitis syndrome in infants and small children, so to minimise risks it’s wise to choose gluten free grains over processed versions.
Rice-based products may contain additional gluten-containing ingredients, such as spices or sauces that do not naturally lack gluten, or thickeners made of wheat flour. Always check the label to identify these risks, and when eating at a restaurant ask your waiter whether the dish contains gluten and what seasonings were used in its preparation.
Health Concerns
All natural forms of rice – white and brown rice, sushi rice, glutinous rice and wild rice are gluten-free and thus provide relief to people sensitive to or allergic to gluten, an allergenic protein commonly found in wheat, barley, rye and triticale. In addition, gluten free diets offer benefits to people suffering from celiac disease – an autoimmune condition caused by gluten.
Rice contains arsenic, which can be harmful when consumed in large amounts and cause neurological disorders, heart failure, diarrhea and white bands on fingernails. Too much rice consumption should also be avoided since arsenic poisoning can result in neurotoxicity that leads to neurological symptoms as well as white bands on fingernails.
If you consume many rice-based products, it is also essential that you read their ingredient lists. Some foods labeled as “gluten free” may still contain wheat-containing sauces, spices or fillers used in their production; and processed rice products may include warnings on their ingredient lists that indicate they were produced in facilities which process wheat or gluten.
