Most people know that rice in its natural form is gluten-free. But rice blends and other rice-based products might not be, warns registered dietitian nutritionist Sharon Palmer. If you suffer from celiac disease or any form of gluten-intolerance, here’s how to avoid being surprised by symptoms from rice-based products.
Is Rice Gluten-Free?
According to the nonprofit Beyond Celiac, all types of rice are gluten-free. That includes long-, medium- and short-grain varieties…as well as white rice, brown rice, jasmine and basmati rice, arborio and other Italian types. Surprisingly, sushi rice also is gluten-free even though it’s called “glutinous,” which refers not to gluten but to the rice’s stickiness when cooked. Though not a true rice, wild rice—which actually is the seed of a grass—also is gluten-free.
When Rice Is Not Gluten-Free
Gluten-free grains, such as rice, quinoa and others, often are processed in facilities that also process wheat-based grains. Problem: Naturally gluten-free rice can be contaminated with gluten during processing. Take these steps to ensure that you don’t get any gluten in your “gluten-free” rice…
Look for packaged rice that bears a gluten-free certification icon, such as the stamp of the Gluten-Free Certification Organization (GFCO), part of the Gluten Intolerance Group. Certification on the label shows that the manufacturer took steps to prevent cross-contamination during production.
Check out food manufacturers’ websites for more details. Example: Bob’s Red Mill, a purveyor of grains, proudly states that it has a dedicated gluten-free facility with specialized equipment for its gluten-free products. The company also uses the enzyme-linked immunosorbent assay (ELISA) test to ensure that its gluten-free products have less than 20 parts per million (ppm) gluten, the maximum allowed by the FDA in products labeled gluten-free.
Read the label of every rice-based food, even those with rice in the name. Puffed or crisped rice cereals often contain malt, which is made from barley and so are not gluten-free. Rice pilafs may include the pasta orzo, a rice lookalike made from wheat. Rice salads and seasoned rice may have soy sauce, which has gluten.
Guarding Against Gluten in Restaurants
A restaurant dish with plain rice can be problematic if it was cooked in pans that were used to make foods with gluten or if gluten-rich foods were cooked nearby. A dietitian I know who is very sensitive to gluten—she can develop serious symptoms from even the smallest amount of gluten—interviews the chef or manager at restaurants she’s considering before she’ll set foot inside. Be proactive and ask how the kitchen controls cross-contamination in the fryer and other appliances, on the grill, and on prep spaces and countertops. Chain restaurants often have rigorous allergy procedures in place, but small mom-and-pop restaurants may not.
There are many opportunities for cross-contamination in restaurants. You may feel most comfortable at a completely gluten-free restaurant or bakery. More of these establishments are opening to serve the needs of people who must avoid gluten at all costs. To find gluten-free restaurants in your area, go to NationalCeliac.org/restaurants-dining-out.
