Gluten-free diets have become increasingly popular in recent years, with more and more people choosing to eliminate gluten from their diets for health or personal reasons. For those avoiding gluten, navigating food labels and choices can be tricky, especially when it comes to breads. One type of bread that often causes confusion is 7 grain bread. With the word “grain” in the name, some people assume it must contain gluten grains like wheat, barley or rye. However, 7 grain bread may or may not be gluten-free depending on the particular recipe and brand. This article will take a deeper look at 7 grain bread and provide answers to common questions about its gluten content.
What is 7 Grain Bread?
7 grain bread refers to any bread that contains a combination of 7 different whole grains. There is no standard recipe, but common grains used in 7 grain bread include:
- Wheat
- Oats
- Barley
- Rye
- Millet
- Corn
- Rice
The first four grains on that list – wheat, barley, rye and oats – contain gluten. Specifically, they contain the proteins gliadin and glutenin which together form gluten when mixed with water. Therefore, breads using any of these grain flours are not gluten-free.
However, the last three grains – millet, corn and rice – are naturally gluten-free. So 7 grain bread made with just these grains would be gluten-free. Gluten-free 7 grain breads may also incorporate other naturally gluten-free grains like sorghum, quinoa, buckwheat or amaranth.
Is Traditional 7 Grain Bread Gluten-Free?
Traditional recipes for 7 grain bread typically include wheat, barley and rye flours along with oats. Since all of these contain gluten, most conventional 7 grain breads are not gluten-free. Gluten provides the elasticity and structure that allows bread to rise properly. Removing it completely changes the chemistry of bread baking.
So unless a 7 grain bread is specifically labelled as gluten-free, it likely contains gluten. Breads marketed as “7 grain” without any mention of being gluten-free almost certainly contain gluten.
What About Oats in 7 Grain Bread?
Oats merit special mention when it comes to gluten in 7 grain bread. Oats themselves do not naturally contain gluten. However, they are frequently cross-contaminated with gluten grains like wheat during growing and processing.
Many bakers and food producers label oats as gluten-free if they are specially produced to avoid cross-contamination. But some gluten-sensitive individuals still react negatively to oats even when there is no detectable gluten.
So if you have celiac disease or a wheat allergy, it’s best to avoid oats in gluten-free breads just to be safe. Opt for bread with just the naturally gluten-free millet, corn, rice etc.
What to Look for in Truly Gluten-Free 7 Grain Bread
If you want to enjoy the flavor and nutrition of 7 grain bread while maintaining a gluten-free diet, look for these signs of a truly gluten-free recipe:
- Labeled as “gluten-free” on packaging
- Free of any wheat, barley, rye or oat flours
- Uses gluten-free grains like millet, sorghum, rice, corn, quinoa, etc.
- Made in a facility free of gluten cross-contamination
- Certified gluten-free by GFCO or another independent organization
Reputable gluten-free brands like Canyon Bakehouse, Udi’s and Schar all offer 7 grain bread options that fit these criteria. You can shop for them in the freezer section of your grocery store or health food market.
Homemade Gluten-Free 7 Grain Bread
Baking your own 7 grain gluten-free bread at home gives you total control over the ingredients. Here are some tips:
- Use a blend of your choice of naturally gluten-free flours like brown rice, millet, sorghum, quinoa, teff, buckwheat, etc.
- Xanthan gum or guar gum can help bind the dough and mimic the elasticity normally provided by gluten.
- Pay close attention to rising time as gluten-free dough won’t hold air bubbles as well.
- Consider adding eggs, oil or milk products to add moisture and richness that grains like millet lack on their own.
- Get creative with seeds, nuts and herbs to craft your own unique 7 grain bread flavor.
There are many recipes online for making homemade gluten-free 7 grain bread in your oven or bread machine. With some trial and error, you can bake a tasty loaf that suits your dietary needs.
Is 7 Grain Bread Healthy?
Whether or not it’s gluten-free, 7 grain bread made with 100% whole grains offers some nutritional benefits:
- Fiber – Whole grains provide more fiber than refined white flour, supporting digestive and heart health.
- Vitamins & minerals – Grains like millet, barley and rye contain B vitamins, iron, magnesium and other important micronutrients.
- Antioxidants – Bran in whole grains contains antioxidants that may help prevent disease.
- Protein – Gluten-free grains like quinoa and teff contain more protein than normal wheat bread.
However, those with celiac disease or wheat allergies must avoid any type of wheat bread, even if it has some nutritional upsides. Fortunately, many gluten-free pseudo-cereals and grains also provide fiber, vitamins and minerals.
Is 7 Grain Bread Keto?
The ketogenic or “keto” diet emphasizes very low carb intake, usually limiting carbs to less than 50g per day. Most breads, even gluten-free varieties, contain at least 15-20g net carbs per slice.
Since grains are naturally higher in carbs, 7 grain bread is generally not keto friendly. There are some low-carb “keto breads” made with almond flour and other unconventional ingredients. But traditional recipes for 7 grain bread likely contain too many carbs to fit a ketogenic diet.
Those following a keto meal plan will likely want to skip 7 grain bread and instead opt for lettuce wraps, cloud bread or other extremely low carb alternatives.
Sourdough 7 Grain Bread
Sourdough bread undergoes fermentation from wild yeasts and lactobacilli bacteria before baking. This process breaks down gluten proteins and may make the bread easier to digest for those with gluten sensitivities (but not celiac disease).
Some bakers offer artisanal sourdough 7 grain breads using ancient grains or sprouted grains. However, unless the recipe specifically states it’s gluten-free, these sourdough breads still contain gluten. Fermentation makes them easier to tolerate for some but does not remove gluten content completely. Those with celiac disease or wheat allergies still must avoid them.
Ezekiel Bread
Ezekiel bread is made from sprouted whole grains and legumes like wheat, barley, beans and lentils according to instructions in the Biblical Book of Ezekiel. It’s one of the few commercial breads allowed on the very restrictive Daniel Fast.
Since it contains barley and wheat, Ezekiel bread is not gluten-free. The sprouting process of germinating grains before grinding does make some of the nutrients more bioavailable but does not remove or degrade gluten.
Is Gluten-Free Bread Healthy?
After eliminating allergenic gluten, most gluten-free breads rely on starches like tapioca, potato, corn or rice flours instead of wheat. Since these are more processed than whole grains, gluten-free breads are often slightly lower in fiber and nutrients than wheat bread, while being higher in carbs.
However, research shows most gluten-free breads still provide beneficial nutrients like protein, iron, calcium and B vitamins – just in different amounts than wheat bread. Some gluten-free breads also include enriched or fortified ingredients.
For those with medical reasons to avoid gluten, gluten-free breads remain a healthier option than heavily processed alternatives like donuts or pastries. Choosing brands with added seeds, nuts and fiber can boost the nutrition of gluten-free baked goods.
Conclusion
While 7 grain bread sounds very wholesome and nutritious, traditional recipes usually contain glutenous grains like wheat, barley and rye. This makes most conventional 7 grain breads unsuitable for those with celiac disease, wheat allergies or who are otherwise avoiding gluten for medical reasons.
Gluten-free 7 grain breads made with just grains like rice, millet, sorghum and quinoa do exist for those wishing to enjoy the flavor while sticking to a gluten-free diet. Carefully reading labels to confirm the lack of any gluten-containing ingredients is important. For maximum safety, look for certifications from reputable gluten-free brands or make your own gluten-free 7 grain bread at home.
While giving up staples like bread and baked goods can be challenging for the gluten-averse, there are more and more tasty gluten-free options available today. With care in label reading and food choices, living well without gluten is very possible.
