Do Beans Have Gluten? A Guide to Beans on a Gluten-Free Diet

Do Beans Have Gluten? A Guide to Beans and Gluten-Free Eating

When starting or following a gluten-free diet for health reasons like celiac disease, you need to become intimately familiar with which foods contain the problematic protein gluten and which foods are naturally gluten-free. With food staples like bread, pasta and baked goods now off limits, you may be wondering - do beans have gluten?

Beans are an excellent plant-based source of fiber, protein, vitamins and minerals. And the good news is that beans are a naturally gluten-free food. All types of dried and canned beans as well as fresh green beans can be safely consumed on a strict gluten-free diet.

What Gives Beans Their Gluten-Free Status?

Beans belong to the plant family Leguminosae. This broad family encompasses common edible bean varieties like:

• Black beans
• Garbanzo beans (chickpeas)
• Kidney beans
• Lima beans
• Navy beans
• Pinto beans
• Soybeans

Gluten itself is a protein molecule that is solely found in grains like wheat, barley, rye and hybrids of those core cereal grains. It simply does not occur naturally beans or any other plant foods. Therefore, if you start with just 100% plain whole beans with no additional ingredients added, you can confirm they will always be a gluten-free food.

Cross-Contamination Risks

While beans themselves do not contain gluten, there is a small risk of cross-contamination occurring if: 1) beans are grown or harvested in close proximity to gluten-containing grains in the field 2) processed on shared equipment alongside grains at a manufacturing facility or 3) prepared in a shared kitchen environment with gluten-containing foods.

Thankfully, most commercial bean products sold in stores include certification labels to indicate if they have been tested to fall safely below the maximum allowable limits for gluten cross-contamination. Checking for one of these labels can offer peace of mind:

• Gluten-Free Certified
• Certified Gluten-Free
• Tested To Be Under 20 ppm of Gluten

Considerations for Canned Beans

Canned beans, one of the most popular bean formats due to convenience, undergo a high-heat canning process to extend shelf life. Manufacturers often add ingredients like sugars, salt, preservatives or thickeners during canning or to the bean liquid packing.

Celiac disease experts advise rinsing canned beans in fresh water before use to remove any questionable ingredients on the beans’ surface. Then take care examining the ingredient list to confirm no problematic gluten sources were mixed in, especially in flavored varieties.

Bean Flours and Starches

Flours and powders made from dried beans and peas offer another category to consider regarding gluten status. For example:

• Black bean flour
• Chickpea (garbanzo bean) flour
• Fava bean flour
• Green pea flour
• Lentil flour
• Soy flour

Thankfully, you can generally trust bean-based flours to be naturally gluten-free. However, flours pose a higher gluten cross-contamination risk versus whole beans due to more extensive processing.

Manufacturing equipment that grind beans into fine flours may also be used for gluten-containing grains. Again, choose bean flour products that come with gluten-free certification for safest inclusion in your gluten-free diet.

Healthy Ways to Enjoy Gluten-Free Beans

Once you have confirmed your bean ingredients are 100% gluten-free, you can confidently enjoy them prepared in endless healthy and delicious ways. Consider these tasty preparation ideas:

Bean Salads

Toss your beans of choice with fresh greens, chopped veggies, olive oil and your favorite herb and spice blend. Top with avocado, nuts or seeds for extra flavor and nutrients.

Soups and Chilis

Simmer beans slowly with vegetable or bone broth plus garlic, onions, tomatoes and chili peppers for flavor. Try adding beans to minestrone, veggie chili, or black bean soup.

Baked Beans

Sauté onion and garlic, add your choice beans, tomato sauce/paste, mustard, maple syrup and desired seasonings. Bake until thick and saucy.

Bean Spreads and Dips

Blend beans with olive oil, lemon juice and herbs/spices to make great gluten-free dips for dipping veggies or spreading on sandwiches or wraps. Try black bean dip, hummus or white bean spread.

Bean Patties and Burgers

Mash your beans well, then combine with gluten-free bread crumbs, egg, seasoning and shredded veggies. Shape into patties and pan fry or bake.

Stuffed Baked Potatoes

Top baked russet or sweet potatoes with warmed pinto, kidney or chili beans. Sprinkle on shredded cheese, salsa, guacamole or other favorite toppings.

Additional Tips for Following a Gluten-Free Diet

When managing celiac disease or non-celiac gluten sensitivity, focusing on naturally gluten-free foods like beans as diet staples helps ensure safety and ample nutrients. Keep these other tips in mind:

Look for Gluten-Free Labels

Seeking out packaged foods labeled “gluten-free” helps take the guesswork out of building your diet. This clear identifier allows you to easily identify safer options.

Mind Sauce, Broth and Seasoning Ingredients

Avoid broths, sauces and spice mixes listing ambiguous ingredients like “natural flavors” or “spices”. These could hide gluten-containing grains or additives.

Prepare Foods Separately

If you cook for others at home who still eat gluten, thoroughly clean cooking tools, surfaces and hands after handling glutenous foods to prevent cross-contamination before preparing your gluten-free dishes.

Focusing on Nutrient Dense, Gluten-Free Choices Like Beans

Following a strict gluten-free diet comes with challenges, but focusing on nutrient-packed naturally gluten-free foods can make it more manageable and sustainable. Beans check both boxes by providing a wealth of beneficial vitamins, minerals, fiber and protein to support good health along with easy, affordable convenience when meal planning.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.