Gluten, gluten, gluten – this term has become more and more familiar in recent years. Entire shelves in supermarkets are already filled with gluten-free products.
Gluten intolerance (also known as celiac disease) is no longer uncommon in the population, and more and more researchers and scientists are attributing health problems to gluten consumption.
But how unhealthy is gluten really? And how can you avoid it at breakfast time? And the million-dollar question for all cereal fans: is my cereal gluten-free?
What is gluten, anyway?
Gluten is a natural protein found primarily in wheat and other types of grain. That is why gluten is present in a great many foods that contain grain in some form – and there are a great many of those. Grain types that contain gluten include wheat, rye, spelt and barley, among others.
Gluten is so common in a wide variety of foods because it has many beneficial physiological and technological properties. For example, gluten is responsible for flour and water combining to form a sticky dough. That is why gluten is also called a protein.
What causes gluten intolerance?
In many cases, hereditary factors lead to gluten intolerance. However, intolerance can also be caused by a weakened immune system, infections or diet. However, not every form of intolerance is equally pronounced.
There is celiac disease, gluten sensitivity and wheat allergy. These terms are often used synonymously, but this is factually incorrect. These three conditions often mean very different symptoms and courses for those affected.
Symptoms of gluten intolerance
The symptoms are wide-ranging, from diarrhea to headaches, but also include joint pain or muscle aches. Before you give up all gluten products, you should have a specialist check you out.
He can determine the degree of your intolerance and at the same time discuss alternatives and diets with you.
Cereal and gluten – which types of grain are gluten-free?
But how can you have a healthy breakfast and avoid gluten? Since many types of grain contain gluten, you are probably looking for alternatives. How about millet, amaranth, buckwheat, and quinoa?
All of these grains are gluten-free and can be eaten without worry! Incidentally, it should be noted that wild rice and corn are also gluten-free – if you don't want to limit yourself to breakfast.
Does muesli contain gluten?
This question depends entirely on which muesli you are looking at. Basically, yes, muesli can contain gluten. However, muesli does not necessarily contain gluten-containing grains.
There are many different gluten-free muesli varieties. You are sure to find what you are looking for in our shop. Our recommendations for gluten-free muesli are, for example, the fruity coconut-apricot muesli and the delicious cranberry-cherry muesli.
What characterizes gluten-free muesli?
First of all, you should make sure that your muesli is really gluten-free. So it's important to look carefully at what it contains. The gluten-free seal is a good indicator. Muesli is basically a very nutritious and valuable dish in the morning. It fills your energy stores, keeps your blood sugar level constant and keeps you full for a long time.
What ingredients go into gluten-free muesli?
Muesli usually starts with a cereal mix, so you should first choose a gluten-free grain. Soy flakes, amaranth flakes, buckwheat flakes or gluten-free corn flakes. There is now also a wide range of gluten-free oat flakes. That should get you started!
Next, you need toppings, because muesli only tastes half as good without them. Seeds and nuts are wonderful gluten-free ingredients that go perfectly with almost any muesli. Fresh fruit – preferably local and seasonal – is the perfect way to round off your muesli! Dried fruit can taste just as delicious. But here, please make sure that they don't come to you at home in a flour coating.
What are the advantages of gluten-free muesli?
A gluten-free diet in general offers many advantages. If you have been diagnosed with an intolerance, changing your diet can have an enormous impact on your well-being.
This means that nutrients are better absorbed and utilized by the body again. The risk of consequential damage decreases and the small intestinal mucosa regenerates. Antibody levels also return to normal. It's really easy to have a gluten-free breakfast – and it's not just good for your health!
Is oats gluten-free?
No other grain has as many conflicting statements regarding gluten content as oats. That's why we took a closer look at the question of whether oats are gluten-free.
By nature, oats are low in gluten. However, conventional oats are grown in fields where gluten-containing grains are also grown.
During processing, oats are often produced in machines that also process other types of grain – so traces of gluten can get into the oats. That's why people with gluten intolerance should always make sure when buying oats that they are labeled as gluten-free.
However, quantities of up to 50 grams are not harmful to you in the vast majority of cases. But to be on the safe side, you can always choose our certified gluten-free mueslis and porridges.
Gluten-free porridges from Verival – discover them now
If you are more adventurous in the kitchen, you can try our recipe for gluten-free Bircher tarts – they are always a great way to impress breakfast guests!
Bircher tartlets
Preparation time 25 mins.
Course: brunch, breakfast
Keyword: Bircher, porridge
Serves: 5
Ingredients
- 2 bananas
- 100 g Bircher porridge
- 50 g honey
- 1 tsp cinnamon
- 1 tsp salt
- 2 pots of Greek yoghurt
- Apple, nuts and grapes as a topping
- Butter for the pan
Preparation
- Mash the bananas with a fork. Add the porridge, honey, cinnamon and salt and mix well.
- Grease the bottom of a muffin pan with butter.
- Use your hands to push a little mixture over the individual muffin cups and press down to make them even.
- Bake in the oven at 175 degrees Celsius for about 25 minutes until the cups are slightly brown and firm.
- Allow the cups to cool and then fill with yoghurt. Top with apple slices, nuts and grapes.
