The 10 Best Gluten Free Cereals to Wake Up Your Breakfast Bowl!

Things to Consider Before Buying Gluten Free Cereal

Gluten is the name given to a protein family found in a number of grains such as wheat and grain-based products such as malt vinegars, food colorings and beers. The name gluten refers to the ‘gluey’ consistence that gluten forms and  the two main types of protein in gluten are glutenin and gliadin. It is the gliadin that tends to cause the most problems for health and well-being.

One of the main problems caused to health by gluten is celiac disease. Estimates suggest around 1 in 100 people live with celiac disease across the globe, with 2.5 million Americans being undiagnosed and at risk of long term poorer health.

When those who suffer celiac disease eat gluten, their body initiates an immune response which attacks the small intestine; damaging the lining cells of the small intestine and preventing the nutrients from food being absorbed properly. It is also a hereditary condition and those with a close relative with celiac disease have a 10% chance of developing it also.

Typical symptoms can include abdominal pain and bloating, headaches, fatigue, nausea, constipation or diarrhea and symptoms can appear within a few hours of consuming gluten.

Celiac disease which is not treated or managed can lead to other auto-immune disorders such as type 1 diabetes, conditions such as osteoporosis and even neurological conditions such as migraines or epilepsy.

As many as 18 million Americans may have gluten sensitivity or non-celiac gluten sensitivity and although the symptoms may be similar to celiac disease, tests for celiac disease have come back as being negative. Gluten sensitivity may cause some, although minimal damage to the small intestine, but this is able to recede when a gluten-free diet is consumed.

A wheat allergy is an allergy to a protein in wheat and this protein may not be gluten. Like any allergy, this can be life threatening and those with wheat allergy should not consume any gluten free cereals that contain gluten free wheat, or indeed, any cereals that may have come into contact during processing with wheat.

Choosing Gluten Free Cereals

Many cereals are made with wheat-based ingredients or contain gluten, so for those with celiac disease, or a gluten sensitivity, these must be avoided.

Cereals made from corn or other grains that are naturally free from gluten can often contain additives such as malt extract or flavorings which contain gluten. These cereals may also be grown in the vicinity of gluten-containing cereals or be stored or processed in facilities which also process wheat. This increases the risk of gluten cross-contamination.

However, some certified gluten free cereals are processed in facilities which also process soy or tree nuts, so if you do have other allergies or sensitivities, you should always check the cereal packaging carefully to ensure you will not come into contact with any of your other allergens.

More people are also choosing to exclude gluten from their diets due to concerns about how regularly consuming gluten may affect the body. For some people, even without any diagnosed sensitivity, gluten can also contribute to bloating and reducing gluten also minimizes the bloating.

There are also some concerns that gluten may increase intestinal permeability (or ‘leaky gut’), which can cause more food sensitivities and allergies. Although, it does appear at the moment, there are no clear links between gluten and leaky gut in those who do not have a gluten sensitivity or irritable bowel syndrome (IBS).

Popular grains used in gluten free cereals include corn and oats; which as wholegrains are also a good source of fiber. Coconut, almond and the nutty flavor of amaranth or quinoa are also popular in gluten free cereals.

Brown rice does offer more nutritional value than white rice, however, white rice does have a little more natural flavor which can make it attractive in cereals – especially those aimed at younger family members. If gluten free cereals are made with refined gluten free flours or starches then these can be nutritionally poorer, a fact which is sometimes addressed by  the manufacturer fortifying the cereal.

Some of the issues that arise when choosing gluten free cereal can be its lack of taste. For some gluten free shoppers this can be an advantage though, as gluten free cereal is also ideal for those other uses such as in some baked goods, for granola bars, coated chicken or even as a substitute for breadcrumbs in meatloaf.

The taste of more neutral cereals can often be improved with the addition of a little natural sweetener, yogurt or fresh/dried fruit, nuts or seeds. A little cocoa powder can also add some flavor to gluten free granolas. For those who prefer a cereal which can double as dry snacks, then flavor considerations do become more important. Cereals which may contain some added natural sugars or other flavors such as cinnamon helps create a cereal which is more enjoyable as an occasional snack.

Unlike many regular cereals, not all gluten free cereals are fortified, so the lack of vitamins, minerals and iron needs balancing out with the rest of the day’s meals. As with other cereals, gluten free cereals can sometimes be very high in sugar which can be a problem for many of us, especially when the sugars are refined sugars such as high fructose corn syrup (HFCS), dextrose or sucrose.

It is worth noting that gluten free cereals certified organic and/or GMO free are often sweetened with natural sugars or may not contain any sugars at all.

Gluten free cereals usually cost more than the gluten-containing counterparts which can also be a consideration when choosing a cereal. Bulk buys can be a good way to help keep some of the extra costs down.

The Labelling of Gluten Free Cereals

The FDA states that a product labeled as gluten free must contain less than 20 ppm (parts per million) of gluten. Some manufacturers of cereals and other gluten free products actually choose to third party test their product to an even lower level than this. Manufacturers websites often provide full details about how they test the products for gluten free certification and may even publish batch test results.

Cereals that are labelled as gluten free and carry a third party accreditation such as GIG’s Gluten-Free Certification Organization (GFCO) are usually considered as being suitable for those who require a gluten free diet as the gluten content will be less than 20 ppm.

Packaged foods regulated by the FDA are labeled as part of the FALCPA (Food Allergen Labeling and Consumer Protection Act) and for these foods to be labeled as ‘no gluten’, ‘without gluten’ or ‘gluten free’ means that the manufacturers are complying with the FDAs requirements of less than 20 ppm of gluten. Food products which are regulated by the USDA rather than the FDA do not have to follow FALCPA regulations, although many manufacturers do so on a voluntary basis. If a manufacturer does follow FALCPA, then the food packaging will usually say something similar to: ‘this USDA regulated product complies with FALCPA’.

If a cereal has been made with gluten free wheat, then the cereal can be labeled with the following: ‘The wheat has been processed to allow this food to meet the Food and Drug Administration (FDA) requirements for gluten-free foods’.

Conclusion

We trust that you have enjoyed this article on gluten free cereals. We have considered what to look for when choosing a gluten free cereal; not least what different types of gluten free labeling actually mean and just why those with celiac disease or a gluten sensitivity must avoid gluten in their diet.