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Are oats suitable for those on a gluten-free diet?
Most of us, at some point or another, have been told that oats are a gluten-free grain but, as they are often processed with grains that contain gluten, they cannot be considered suitable for a gluten-free diet. But that is not the whole story.
Before asking if oats are gluten-free, we first need to take a closer look at gluten…
What is gluten?
Gluten is the collective name we give to two types of protein that are found in wheat and other grains. These are prolamins and glutelins. Together, these proteins form a glue-like substance when flour and water are mixed.
It is the prolamins within the gluten that are most likely to cause sensitivity. The most common ones are gliadins in wheat, secalins in rye, and hordeins in barley. Oats also contain a prolamin protein. It is called avenin.
The structure of gluten varies amongst grains. It is why bread made with wheat flour is different to bread made only with rye, or barley. The structure of the prolamins also varies. This explains why some people may find wheat more inflammatory than other grains that contain gluten.
Are oats gluten-free?
So, do oats contain gluten? Strictly speaking, as they contain both glutelins and prolamins, yes they do. But the portion of the proteins that can cause allergy or sensitivity is far less than in wheat or other gluten containing grains, and their composition is somewhat different.
Are oats suitable for a gluten-free diet?
Avenin may, but not necessarily, cause a reaction in those with gluten intolerance or coeliac disease. If you do experience sensitivity to oats it may be specific to avenin, it may be triggered by contamination from other grains, or it may be both.
Cross contamination of gluten proteins can occur when oats are grown, transported, or processed, with other gluten containing grains. Oats that are labelled gluten-free have been tested and are certified free of gluten contamination. The tests however only measure for gliadin, secalin, or hordein. They do not include avenin. Here in Australia there is no gluten-free labelling for oats but they can be packaged as certified wheat-free.
Oats are an excellent source of nutrition and should not be dismissed lightly. An intolerance to avenin alone is not particularly common, so most people are fine with certified wheat-free oats.
What grains are gluten-free?
Although not all true grains, sorghum, quinoa, buckwheat, amaranth, teff, corn and rice are all gluten-free.
Because of our strict labelling laws, if you buy gluten-free granola in Australia it should not contain oats. Oats is not technically gluten free and products sold as gluten free oats in Australia are breaking the law. (Oats, which is very low in gluten, is allowed to be sold as “Gluten Free” in the USA for example, but that does not help Coeliacs.)
That doesn’t make it any less delicious though. A lot of gluten-free granola is made with puffed grains such as rice or buckwheat, and crunchy nuggets of quinoa.
Should you Eat Gluten Free Products.
For most people the answer is a definite no. “The reality is, for most people, there is no benefit to gluten free products and in fact it may be to their detriment. Health professionals don’t like people to consume gluten-free product unless it is necessary. Because 98 percent of people simply don’t have gluten issues.” [from an article by Opera Foods 2017. “Misconceptions about Gluten Free Products“]
Whole grains, including the gluten grains wheat, barley rye and especially oats are loaded with nutrition and fibre and are health promoting. They are linked to reduced risk of: cancer, diabetes, obesity, coronary heart disease, and other chronic diseases. The fact is, a gluten free diet could be harmful.
Grain-free breakfast cereal
There are times when you want go further than gluten-free and need a grain-free breakfast cereal. It isn’t easy to satisfy the sweet, milky, crispy crunch that only cereal and milk can give but the right combo of fruit, nuts and seeds can hit the spot.
So, although oats may be off the menu for some of us, there are still plenty of options when it comes to gluten-free granola or even grain-free cereal. Looks like maybe you can eat granola on keto after all.
A direct descendant of the acai bowl, the granola bowl (or smoothie bowl) is a refreshingly frosty bowl of breakfast goodness.
The key to the perfect granola breakfast bowl is of course good granola, and maybe a decent recipe or two. It can be tempting to throw the contents of the cupboard at the bowl in the name of good health, but a little restraint goes a long way. Mix and match your flavours and textures with a variety of bases, toppings and types of granola.
We have taken a basic frozen banana base and made it deliciously decadent with raw cacao. You can use any milk you like. For a more coconutty feel, you could even add some coconut cream. The crunch of granola goes so well against the creamy frozen base; try our honey and macadamia granola. Add an edge of bitter crunch with raw cacao nibs, and the creamy tones of fresh banana and coconut flakes. It tastes so good, and cacao is super good for you.
It can be tricky to get the perfect frozen texture, especially in a personal blender. The trick is to get it going first and once you have a smooth base, add more frozen banana to thicken it up. Leaving the frozen banana chunks to defrost for 15 minutes before blitzing really helps to get the perfect texture. You also need to work quickly and serve it before it melts. The contrast of temperatures and textures is so surprising though, especially if you have never experienced a smoothie bowl before.
Recipe for raw cacao, coconut and banana granola bowl
Frozen banana chunks, equivalent of 1.5 bananas
1/2 to 3/4 cup milk
2 tbsp raw cacao powder
4 tbsp granola
1 tbsp cacao nibs
1 tbsp coconut flakes
1/2 banana, sliced
- Put half of the banana chunks in a blender with 1/2 cup of milk and blitz until smooth. At this stage it will be probably be quite runny.
- Add a little more milk, and the rest of the banana chunks, until it is thick and frosty.
- Blitz in the cacao powder.
- You should have something thicker than a smoothie but not as thick as nice cream.
- Transfer to a bowl, and top with granola, cacao nibs, coconut flakes and fresh banana slices.
- Eat immediately whilst still frozen.
The breakfast brigade falls into two camps. One called carbs and one called protein. Every morning they battle it out, one side crying out that carbs are evil whilst the other rallies against fat, meat and cholesterol. Its an age old argument and serves no purpose other than to highlight the fact that what we eat is a hugely personal thing. And therefore divisive.
As with most things, there are the extremes and there is balance. Two sides to every story.
We set out to investigate the battles behind breakfast, and here’s what we found to be the best components of a healthy breakfast.
The components of a healthy breakfast
For a start, not everything is black and white. The days of Atkins and a pound of bacon for breakfast are behind us. Even the Paleo crowd understand that the salt content of bacon and sausages makes them an “every other Sunday” special. Yet not all protein comes from animal sources, or with a hearty dose of salt and saturated fat, just as not all carbs will send you into a diabetic coma.
We researched dozens of articles and found that nutritionists, on the whole, agree on two things. The first is that refined carbs and sugar, excessive saturated fat, and salt have no place on the healthy breakfast menu. The second is that wholegrains, fruit and veg, proteins and healthy fats most definitely do.
The basic message is to include something from each of the five food groups.
What are the five food groups?
- Starchy foods – provide essential energy
- Fruit and veg – for vitamins, minerals and other phytochemicals
- Dairy – a good source of calcium
- Protein – essential for growth and repair
- Fat – provides essential fatty acids
Yet within these groups some foods are better for our health and more nutrient dense than others. Refined carbs such as white bread and sugar will cause blood sugar and insulin levels to rise. With excess energy that is stored as fat. Too much saturated fat in the diet may lead to heart attacks and stroke, whilst excess salt can lead to water retention and cause a rise in blood pressure. Even vegans love bacon, which is why fake bacon exists, but you don’t want it as your daily driver.
So that basic message can be narrowed down a little further. Stick to foods as close to their natural state as possible.
So, what does a balanced breakfast look like?
According to most of the experts, a balanced healthy breakfast is composed of…
- A serving of wholegrains
- A portion, or two, of fruit.
- A serving of dairy, or other high calcium equivalent.
Additional fats and proteins can be added depending on your needs.
It varies, but on average that is 30g wholegrains, 150g fruit, and 100g yoghurt or 250ml milk. It turns out that cereal and milk for breakfast is a good thing.
Wholegrains are less refined than say white wheat flour or instant oats. With their natural structure more intact, they provide plenty of fibre and offer greater nutritional value. The fibre helps to slow down the release of sugars into the bloodstream and encourages digestive transit. Some wholegrains, such as oats, contain soluble fibre that further lessens the impact on blood sugar.
Wholegrains include wholewheat, spelt, oats, barley, rye, buckwheat, bulghur and brown rice. Collectively known as cereals, the group also contains some pseudo grains such as millet and quinoa.
One of the major components of a healthy breakfast, fruit contains fibre as well as lots of healthy vitamins, minerals, and a range of hugely beneficial phytochemicals. Yes fruit contains sugars, but packaged as they are in their natural unprocessed form the benefits outweigh the downsides. Fibre in fruit helps to slow down the uptake of sugars, as does the other components of a healthy breakfast.
Blueberries and raspberries, in fact all berries, are superfoods in their own right that work particularly well for breakfast. Bananas provide quick and slow release energy alongside essential vitamins and minerals. Grated apple, one of the ingredients of a classic Bircher muesli, is also good for breakfast.
With the rise of veganism, dairy is a bone of contention right now. There are alternatives available, with varying nutritional profiles, and we will discuss them at length in a further post. Suffice to say that dairy foods are still considered the number one dietary source of calcium, and non-plant protein. Especially when it comes to breakfast.
Milk and yoghurt go hand in hand with healthy breakfast cereals, providing not only calcium but vitamin A, D, and B vitamins as well as calcium, potassium and phosphorus. A source of essentially fatty acids, and protein, dairy foods do deliver for breakfast.
Protein is considered ideal for breakfast. Essential for growth and repair, it also keeps us feeling fuller for longer so less likely to snack in between meals. Eggs are an ideal source of protein for breakfast, and are great for switching it up when we have more time to prepare and linger over breakfast. A cooked breakfast of eggs means we can enjoy vegetables as a change from fruit, and have spinach, mushrooms, or tomatoes without them feeling out of place.
You can of course eat anything you like at any time of day. The goalposts of breakfast have certainly moved. But one thing about breakfast is that for many of us it needs to be really quick and super easy. Which is why the cereal/fruit/dairy combo fits so well.
There are other ways to add protein to your breakfast. Some yoghurt has higher protein content than others. Nuts are also excellent sources of protein. Protein powders, both dairy and plant, are also popular.
Including healthy fats
Many of the ingredients in a good granola contain healthy fats, as do chia seeds and flax seeds. Adding nuts also increases intake of essential fatty acids as well as protein; why not try a spoonful of homemade nut butter with your breakfast?
Healthy breakfast cereal
When it comes to eating wholegrains for breakfast, for most of us that means breakfast cereal. We have already talked about refined carbs and sugars for breakfast, but watch out as some wholegrain cereals still come with a load of sugar. A healthy breakfast cereal has plenty of fibre and is low in added sugar. Look for high quality versions of granola and muesli, and try overnight oats or hot porridge. Variety really is key so try not to have the same thing everyday. Sometimes though, a routine is the only way that many of us get the nutrients we need. So if eating the same bowl of porridge with berries or granola with banana makes the difference between breakfast or no breakfast then totally have at it.
Is granola healthy?
A healthy granola such as our Roasted Almond Crunch, is a great breakfast for many reasons. Not least that it is quick and easy to prepare and to eat. The best granola does not have too much sugar, is usually oat based, and comes with plenty of other nutrient dense goodies. Watch out for those that have too much sugar, too much fat, and not enough of the good bits like nuts and extra fruit. You can also consider granola bars and bliss balls. Just aim to get a portion or two of fruit too okay? As demand increases, gluten-free granola is more widely available.
Is muesli healthy?
Muesli is essentially granola without the fat that is used to make it crunchy. Some healthy muesli may have less sugar than granola, or contain no sugar at all. But do read the label, some mainstream commercial muesli will contain sugar as well as milk powder. If it makes the milk sweeter and creamier then it probably does.
10 benefits of eating a healthy breakfast every day
- Breakfast restores energy levels. With more energy you are likely to move more throughout the day.
- Replenishes nutrient levels after the period of fasting whilst asleep.
- Eating breakfast makes it more likely you will reach your five a day.
- A healthy breakfast will help regulate hunger, preventing snacking through the morning.
- Breakfast is the easiest way to get more fibre into your diet.
- Increased focus. Studies show that eating a healthy breakfast enhances mental performance.
- Breakfast boosts metabolism so you burn calories more efficiently throughout the day.
- Your blood sugar levels will be more stable.
- Eating breakfast allows for better weight control.
- Increased vitality creates a positive feedback loop. Feel better. Be better.
It is not difficult to achieve the components of a healthy breakfast, in fact you are more likely to eat breakfast if it is quick and easy. Once you discover the benefits, you will have formed a healthy habit for life.
Mulberry Tree are pleased to present Kind Nut Bars in our online store. These healthy snack bars are loaded with natural wholefood goodness. A good source of protein and fiber and really tasty and filling. They are great for kids lunch boxes and a nice TV snack so keep a pack handy in your pantry.
Kind Nut Bars Flavor Variations
There are four great flavor variations in Kind bars as follows:-
Almond & Coconut
Almond & Coconut Kind bars contain 32% Almonds, 27% Coconut and is rich in healthy fats to sustain longer.
Caramel Almond & Sea Salt
Caramel Almond & Sea Salt Kind nut bars contain 64% wholesome almond nuts plus a dash of caramel with a sprinkle of sea salt, its a super combo of satisfaction.
Dark Chocolate Nuts & Sea Salt
Dark Chocolate Nuts & Sea Salt Kind Bars contain whole nuts drizzled with dark chocolate and sprinkled with sea salt. It is a simple wholefood recipe, but its packed with nutrition & flavor.
Peanut Butter Dark Chocolate.
Peanut Butter Dark Chocolate Kind bars contains nuts blended with peanut butter and drizzled in dark chocolate. I is a becomes a tasty combination thats really satisfying, and peanut butter is a flavor that tastes great all round.
Gluten Free Suitable for Coeliacs
Kind bars are all gluten free so are suitable for coeliacs. Made from natural wholefood ingredients Kind bars can boost your protein levels with good levels protein per 40g Bar. They are also a nutritious and delicious nut snack bar. Kind bars all contain no artificial colours, flavors or preservatives. Goodness wrapped up and ready for a snack when you need a boost.
Order your 40g Kind bars, along with your gourmet granola, in a bulk pack of 12 from Mulberry Tree Fine Foods through our parent company’s online grocery store at Opera Foods.
Roasted Almond Crunch granola catering pack of 9kg of the best-loved nutritious crunchy cereal of Mulberry Tree brand. This granola is perfect for healthy breakfast ideas. This is packed in bulk which is quite good for huge savings. Roasted Almond Crunch 9kg granola catering pack is known in Australian cafes as the main acai bowl ingredient. The 9kg pack can be repacked after unlocking from a sealed container for keeping it fresh and natural.
The main ingredients of roasted almond crunch granola catering pack are rolled oats, whole meal flour, high oleic sunflower oil, sunflower seeds, agave syrup, natural almonds, castor sugar, coconut flakes, cinnamon, natural maple flavour, salt and many more. Its a low sugar low GI healthy crunchy granola.
Buy Roasted Almond Crunch granola 9kg catering pack from the online store now. Discounts are available on this product. Save money when you buy the bulk pack and reduce packaging.
Toasted Cranberry granola is an easy healthy breakfast cereal. Australia’s Mulberry Tree brand produces healthy breakfast cereals and our Toasted Cranberry granola is popular as a tasty, crunchy and quick breakfast. This product has won a gold medal at the International Great Taste Awards in UK.
Our Toasted Cranberry granola is regarded as a healthy breakfast cereal which is simply quick and easy to make. Toasted Cranberry is rich in protein, fiber, minerals, vitamin E and more. It can be eaten with milk, or almond milk and best topped with yogurt, fresh fruits or seeds and super-food toppings from the Boost Nutrients range.
The main ingredients of Toasted Cranberry Granola are organic rolled oats, triticale, dried cranberries, currants, water, raisin, molasses, pepitas, almonds, coconut flakes, apple, raw cashews, organic wholemeal flour, syrup, agave, honey, pecans, cinnamon, and ground cloves. A low sugar product, it contains no artificial preservatives, colors or sweeteners and it has no bleached flour. It is marketed in a foil lined pack which is sealed with a zip reseal to keep freshness.
Our delicious granola recipe is tasty and extra healthy, when we combine the tastes and textures of chopped nuts or seeds, bee pollen, pea protein etc.
Visit our parent company group online gourmet grocery store to find more details about this and many order products for online direct sales. Buy your favorite products now and avail online discounts.
Roasted Almond Crunch is a crunchy low sugar granola product of Mulberry Tree, a wholesale granola brand. Our Roasted Almond Crunch granola is super crunchy as well as a tasty base served in many cafes around Australia. It is perfect for the Acai Bowl and ideal for a healthy breakfast or snack.
It is also a favorite snack food for kids. Roasted almond crunch is basically a double-baked cluster of granola with coconut and almonds. It is a low sugar granola and loaded with wholefood ingredients.
However, roasted almond crunch is a vegan granola therefore, it is suitable for those people who eat vegan in healthy cereals. Roasted almond crunch is rich in protein, vitamin E, magnesium as well as potassium that aid to flow nutrients and oxygen freely within the body. This great granola helps to lower cholesterol level, blood pressure and many more.
Mulberry Tree provides different varieties of Granola and Muesli which are easy healthy breakfast cereals that are delicious as well as less time-consuming.
Toasted Cranberry is a nutritious and healthy granola product by Mulberry Tree a well-established Australian muesli company. Mulberry Tree is a manufacturer and wholesale granola distributor as well as online direct to the public suppliers of Australia. Mulberry Tree is a subsidiary of Opera Foods both owned and conducted by an Australian family business.
Our Toasted Cranberry granola is a very nutritious cereal that is easy and quick to make scrumptious recipes. It is rich in protein, and Low GI carbohydrate ingredients, that with give you a sustained boost to your day .
The main ingredients of toasted cranberry granola are rolled oats, dried cranberries, triticale, dried currants, water, raisin, molasses, almonds, pepitas, coconut flakes, apple, raw cashews, organic whole flour, agave, honey, syrup, pecans, cinnamon, ground cloves and many more. Toasted Cranberry granola can be eaten with milk, fresh fruit as well as yogurt. The product has won a gold medal at an international great taste award.
This great granola product is on specials this month at Opera Foods
Roasted almond crunch by Mulberry Tree is tasty with crunchy granola clusters. This roasted almond crunch is good for the diet. This is quite known in Australian cafes for a main acai bowl ingredient. It can be eaten with milk, almond milk, fresh fruits and yogurt.
Roasted almond crunch contains protein, fiber, minerals and vitamins. It is a healthy whole food breakfast, and it contains no preservatives. It can be repacked into the respective sealed container after it is unpacked for keeping it fresh and crunchy.Best of all its a LOW SUGAR granola.
The ingredients of roasted almond crunch are rolled oats, wholemeal flour, high oleic sunflower oil, sunflower seeds, agave syrup, natural almonds, castor sugar, coconut flakes, cinnamon, natural maple flavour and salt.
Roasted almond crunch is a 1kg pack which is quite popular among whole food healthy cereals. We supply products to respective retailers in Melbourne, Brisbane and Sydney. We deliver products directly from our web stores to consumers.
Find the best granola in Roasted Almond Crunch. We are the manufacturers,and suppliers to cafes and independent grocers as well as to frozen acai berry distributors in Australia.
Visit our online store to know more about the product. Buy roasted almond crunch and get online discounts now.
Crispy apple paleo is a product of Mulberry Tree. Whilst it is primarily a paleo muesli or granola it is also a gluten-free muesli or granola. Mulberry Tree is a wholesale granola manufacturer as well as a subsidiary of wholesale food suppliers in Australia. The business was established in the year of 1988 in Australia. The company produces a wide range of muesli from natural wholefood ingredients including dried fruits, grains, and nuts. It can be available in a independent grocery retailers in Australia and people can buy it direct from our online store.
People can make several kinds of authentic breakfast cereal dishes with the help of crispy apple paleo including apple galette, where it makes a nice sprinkle topping. Mulberry Tree manufactures a wide range of other granola and muesli products. Crispy apple paleo is a healthy paleo granola that does not include cereal grains and so remains a gluten free granola that is tasty and crunchy and chewy.
The products is distributed in Australia by parent company Opera Foods.