Gluten free diets have become increasingly popular in recent years, with more and more people choosing to cut gluten out of their diets for health or dietary reasons. This has led to a boom in the gluten free food industry, with many brands now offering gluten free versions of popular foods like cookies, breads, pastas and more.
One popular gluten free offering is gluten free Oreos. Oreos are a beloved cookie worldwide, known for their creamy filling sandwiched between two chocolate wafers. Gluten free Oreos provide an option for those avoiding gluten to still enjoy this iconic cookie. But are gluten free Oreos actually healthier than regular Oreos? There are a few key factors to consider when comparing the two.
Nutritional content
Looking at the nutritional information for regular and gluten free Oreos shows some differences in certain aspects but a similar overall calorie and fat content.
Regular Oreo cookies contain about 160 calories, 7g of fat, 24g of carbs and 1g of protein per serving (3 cookies). Gluten free Oreos contain 140 calories, 7g of fat, 24g of carbs and 1g of protein per serving (3 cookies) (1, 2).
So gluten free Oreos are slightly lower in calories and contain the same amount of fat and protein. Both versions contain 7g of sugar per serving as well. The main nutritional differences are that regular Oreos contain more sodium (160mg vs. 115mg) and gluten free Oreos contain more fiber (2g vs. 1g).
So in terms of macronutrients like fat, carbs and protein, both regular and gluten free Oreos are fairly comparable. Gluten free Oreos do contain a bit less sodium and more fiber.
Ingredients
Looking beyond basic nutrition facts, the ingredients list also provides insight into the differences between regular and gluten free Oreos:
Regular Oreo ingredients: Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid), sugar, palm and/or canola oil, cocoa (processed with alkali), high fructose corn syrup, leavening (baking soda and/or calcium phosphate), cornstarch, salt, soy lecithin, vanillin–an artificial flavor, chocolate. Contains wheat and soy.
Gluten free Oreo ingredients: Rice flour, sugar, chocolate flavor (processed with alkali), palm oil, cocoa, salt, baking soda, soy lecithin.
A key difference is that regular Oreos contain enriched wheat flour as the main ingredient, while gluten free Oreos use rice flour. Regular Oreos also contain high fructose corn syrup while the gluten free version does not.
However, both versions contain palm oil. And while regular Oreos state they contain “vanillin – an artificial flavor”, the gluten free Oreos contain “chocolate flavor” which may also indicate some kind of artificial flavoring.
So in terms of ingredients, gluten free Oreos do avoid anything containing gluten. But besides the different main flours used, the ingredients are fairly similar when it comes to sugar content, oils, and use of artificial flavors.
Nutritional value
When assessing how healthy or nutritious a food is, it’s important to look beyond macronutrients and consider aspects like:
– Micronutrient content: Does the food provide vitamins, minerals and other beneficial nutrients?
– Whole vs refined grains: Is the grain used in its “whole” form with fiber intact, or a refined grain with the bran and germ removed? Whole grains provide more fiber and nutrients.
– Natural vs artificial ingredients: Does the food contain whole, natural ingredients or artificial preservatives, flavors and colors?
Looking at these factors:
– Micronutrients: Neither regular or gluten free Oreos provide much in the way of vitamins, minerals or antioxidants. The enriched flour in regular Oreos contains added vitamins and iron, but overall these cookies are not a good source of micronutrients.
– Whole vs refined: Both versions use refined flours rather than whole grains. White rice flour and enriched wheat flour have had the fiber-rich bran and germ removed.
– Natural vs artificial: As discussed above, both versions contain artificial flavors. And the regular Oreos contain high fructose corn syrup as well.
So from a nutritional perspective, neither version provides much real nutritive value beyond calories and macronutrients. And both contain artificial additives and refined flours.
Special dietary needs
One of the main reasons someone may choose gluten free Oreos is for a special dietary need – either a wheat/gluten allergy, celiac disease or gluten intolerance.
For those with an allergy or autoimmune condition like celiac that requires a strict gluten free diet, gluten free Oreos can provide a way to still enjoy Oreos safely.
However, for those without a medical need to avoid gluten, going gluten free does not provide any inherent health or nutritional benefits. Studies show that gluten itself does not cause inflammation or other adverse effects in people without gluten-related disorders (3).
Many people also go gluten free in an attempt to lose weight or resolve digestive issues like bloating. But research has not found evidence that gluten itself is responsible for these issues in people without gluten intolerance. Often, simply reducing intake of refined carbs, fat and sugar can provide relief.
So unless you have celiac disease or a confirmed gluten allergy/intolerance, choosing gluten free Oreos for potential health benefits is likely unnecessary. Those without gluten-related conditions do not need to avoid it for general wellness.
Sugar and fat content
One of the biggest nutritional downsides to both regular and gluten free Oreos is their high sugar content – 7g per serving – and the use of refined flours.
Excessive intake of added sugars and refined carbohydrates lacking fiber is linked to obesity, diabetes, heart disease and more (4).
The American Heart Association recommends limiting added sugar to no more than 25g (6 teaspoons) per day for women and 36g (9 teaspoons) for men (5). Just three Oreos provides nearly half of the daily added sugar amount recommended for women.
Additionally, Oreos provide 7g of fat per serving, most of which comes from palm oil. While the type of fat matters, the saturated fat found in palm oil should be consumed in moderation as part of a healthy diet. Excess saturated fat intake is linked to higher LDL (“bad”) cholesterol levels.
Ultimately, both versions of Oreos should be enjoyed as occasional treats rather than everyday snacks due to their high sugar and saturated fat contents. Those looking to improve their diet should limit Oreo intake and focus on getting more whole, fiber-rich carbohydrates from fruits, vegetables and whole grains.
Weight loss
As mentioned above, many people switch to gluten free foods like Oreos in an effort to lose weight. However, research does not show a clear benefit to going gluten free for weight loss purposes unless you have celiac disease or a gluten intolerance (6).
For most people, simply cutting back on sugary, fatty, refined carb-heavy treats like Oreos – whether regular or gluten free – can benefit weight loss efforts. Replacing these with more fruits, vegetables, lean proteins, whole grains and fiber is a better strategy.
Overall calories and macronutrients matter most when it comes to weight. Both versions of Oreos are similar in calories, fat, protein and carbs. So switching from regular to gluten free Oreos alone is unlikely to lead to significant weight loss.
Following general healthy eating principles and focusing on whole, minimally processed foods – not avoiding gluten itself – is the optimal approach for weight management for most people. Moderating intake of treats like Oreos can be part of this approach.
Cost
In general, gluten free specialty products come at a premium cost compared to their traditional counterparts. This holds true for Oreos as well.
A package of regular Oreos retails for around $3-4 typically, while gluten free Oreos cost roughly $5-6 per package – about 50% more.
Not only that, but the package sizes differ. A standard package of regular Oreos contains around 20 cookies (10 servings), while the gluten free version contains only 12 cookies (6 servings).
So gluten free Oreos provide less cookies at a higher price. Of course, those with celiac disease or who follow a gluten free diet for other medical reasons would likely find this premium price worth it to be able to still enjoy Oreos. But for those going gluten free voluntarily without a medical need, the extra cost may not make sense.
Taste and texture
Taste and texture are important factors when choosing between regular and gluten free Oreos. Many gluten free products differ in taste and texture compared to the original version.
However, most reviewers note that gluten free Oreos have a very similar taste to regular Oreos. They have the same chocolate cookie flavor and creamy sweet filling. The main textural difference is that the gluten free cookies tend to be more crumbly and delicate compared to regular Oreos which are crispier and firmer. But overall the taste is remarkably similar.
So those who enjoy classic Oreos for their signature chocolate cookie crunch and sweet cream filling will likely find gluten free Oreos to be a very worthy gluten free replica in terms of flavor. Just don’t expect them to have quite the same firm texture as regular Oreos – they tend to break apart more easily. But for an enjoyable eating experience, gluten free Oreos get high marks.
Health risks
For those with celiac disease, gluten exposure can cause serious health effects and intestinal damage over time. So for those with celiac, it’s critical to avoid gluten completely and choose certified gluten free products like gluten free Oreos.
However, for people without gluten-related conditions, there are minimal health risks associated with eating gluten-containing foods like regular Oreos. The main concern is excess calories, sugar, saturated fat and low nutritional value rather than gluten itself. So those who are gluten free by choice for non-medical reasons can safely eat regular Oreos from a health standpoint.
One exception would be people with a suspected – but not diagnosed – gluten sensitivity. In those instances, trying a gluten free diet for a period may help identify if gluten does in fact cause adverse effects. Under a doctor’s supervision, eliminating gluten for 2-4 weeks can help determine if symptoms improve. If so, avoiding gluten long-term may be beneficial. But for those with no apparent reactions to gluten, there is no health mandate to avoid it.
Environmental Impact
Another consideration is the potential environmental impacts of choosing regular vs gluten free Oreos:
– Regular Oreos use wheat, a widely available crop grown abundantly across the world. Gluten free Oreos use rice flour, which has a higher water requirement and greenhouse gas emissions associated with its production (7).
– Specialty gluten free products often have more packaging than conventional ones, and gluten free Oreos are no exception with their individual tray packaging. More packaging leads to more waste.
– Most gluten free products have to travel farther distances to reach specialty retailers, resulting in more transport emissions. Regular Oreos are more widely distributed.
– However, rice flour avoids the negative environmental impacts that come with wheat fertilizers and pesticides.
So from an environmental perspective, there are pros and cons to each option. For those wanting to tread lightly, minimizing consumption of highly processed treats like Oreos in favor of whole, locally-sourced foods may be an impactful strategy overall. When treats are desired, purchasing gluten free Oreos from a brand that uses eco-friendly practices can help reduce the footprint.
Conclusion
To summarize key points:
– Gluten free Oreos are slightly lower in calories but similar in fat, carbs, protein and sugar content compared to regular Oreos. They contain slightly more fiber and less sodium.
– Ingredients vary, with rice flour in gluten free Oreos and wheat flour in regular. Both contain palm oil and artificial flavors.
– Neither version provides much nutritional value beyond macronutrients. Both lack micronutrients, fiber and use refined vs. whole grain flours.
– Gluten free Oreos are necessary for those with celiac or gluten intolerance. But gluten itself does not cause health issues in people without gluten sensitivities.
– The high sugar and saturated fat content are concerning in both versions and consumption should be moderate.
– Gluten free Oreos do not provide weight loss benefits over regular ones; reducing overall calories, added sugars and saturated fats promotes weight loss for most people.
– Gluten free Oreos come at a significantly higher price point.
– Taste and texture are remarkably similar between the two, though gluten free Oreos tend to be more crumbly.
So in summary – for those with celiac disease or gluten intolerance, gluten free Oreos provide a tasty alternative to enjoy without risk of reaction. But for people without gluten-related conditions, going with gluten free Oreos provides minimal health or nutritional benefit over the regular cookies. Moderating intake of treats like Oreos in favor of more whole, nutritious options is ideal for wellness regardless of gluten content. Ultimately it comes down to individual dietary needs and preferences.
