Do beans have gluten? This is among the common questions you’ll constantly hear among individuals who want to maintain a gluten-free diet. Well, the simplest answer to this question is yes, beans are naturally gluten-free. They’re also a remarkable source of fiber, protein, and vitamins for anyone following a gluten-free diet.
It is worth mentioning that gluten-free beans include, but are not limited to: black beans, kidney beans, red beans, navy beans, lima beans, pinto beans, and Great Northen beans, to mention a few. Either way, you must learn to exercise caution any time you decide to buy canned beans with additives.
To ensure your purchase decision is well-informed, be sure to read labels to see than no added wheat starch or wheat flour is included. The same applies to other gluten-containing ingredients. Moreover, there is a high risk of dry beans becoming contaminated with gluten via cross-contact, depending on where and how they were grown and packaged.
For this reason, you should make it the norm to wash beans before cooking and eating. Try as much as possible to avoid buying dry beans from bulk bins due to the risk of cross-contamination with gluten-containing grains.
You should also learn to exercise caution while ordering at any restaurant since they may be prepared with gluten-containing ingredients or become contaminated via cross-contact. If you’re still unsure about a particular bean product, stick to certified gluten-free option.
For those following a gluten-free diet, it is essential that you include fruits and vegetables in your diet. After all, they are naturally gluten-free. However, certain premade products, such as battered vegetables and candy-coated fruit may contain gluten. Some of the options worth your attention include apples, avocados, berries, bananas, citrus fruits, and plums.
To always ensure that you will have gluten-free options, it is in your best interest to scan the menu before choosing to eat at a restaurant. There is also the option of calling ahead to discuss your options with the staff. It is then that you can rest in knowing you are enjoying a gluten-free diet.
