Title : They are gluten-free oats and oatmeal? The shocking truth
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They are gluten-free oats and oatmeal? The shocking truth
However, there is much confusion about whether oats and oats contain gluten.
Oats are naturally gluten-free, but often are contaminated with gluten from other grains.
This article explores whether to include oats in a gluten-free diet.
What is the problem with gluten?
gluten-free diets are very popular.
In fact, studies have found that up to 15 to 30% of people in the US They try to avoid gluten for one reason or another.
However, many of those who avoid gluten do not even really know what it is.
Gluten is a family of proteins found in grain as wheat , rye and barley. These proteins give bread and dough its elastic, chewy texture ( 1 2 3 4 ).
Unfortunately, these proteins can cause serious health problems for some people.
For some, the gluten can be a complicated protein digest. This may be due to its unique amino acid structure may actually make it more difficult for digestive enzymes in the intestine to break it down ( 1 2 3 4 ).
If you have celiac disease, your body triggers an autoimmune response to gluten, damage to the lining of the intestine. In I wheat allergy , the immune system overreacts to the presence of wheat proteins ( 5 ).
It should be noted that most people can eat gluten without any problems.
However, for those sensitive to gluten , even a small amount can make them sick. A gluten-free diet is the only way for these people to avoid serious health problems ( 5 6 7 8 ).
For more details on the gluten protein read this article .
Conclusion: Gluten is a protein found in wheat, barley and rye. Most people can tolerate, but can cause serious health problems for some individuals.
They are gluten-free oats?
The truth is that pure oats are gluten-free and safe for most people with gluten intolerance.
However, oats are often contaminated with gluten, as they can be processed in the same facilities as gluten containing grains such as wheat, rye and barley.
Studies show that most people with celiac disease or wheat allergy can eat 50-100 grams of pure oats per day without adverse effects ( 9 10 [11 12 13 ).
One study followed 106 patients with celiac disease for 8 years. More than half of the participants ate oatmeal every day, and none experienced adverse effects ( 10 14 ).
In addition, some studies have found that patients with celiac disease in the countries recommending that includes oats in a gluten-free diet had better intestinal healing than patients in countries that did not ( 10 15 ).
Since pure oats are gluten-free, usually are safe for people with a wheat allergy, provided they are not contaminated with wheat.
Conclusion: Most people with gluten intolerance can eat pure oats. This includes people with celiac disease.
oats are often contaminated with gluten
Although oats themselves do not contain gluten, often grown alongside other crops .
The same equipment is normally used in harvesting crops in neighboring fields, leading to cross-contamination if one of these crops contain gluten.
Products made with oats are also generally processed in the same facilities as products containing gluten, and are prepared and packaged with the same team.
Therefore, it is not surprising that studies examining the products of regular oatmeal found gluten levels well above the norm for gluten-free foods ( 16 17 , 18 ).
One study analyzed 109 products containing oats on the market in the US, Canada and Europe. It was found that the product contained more than 200 parts per million (ppm) of gluten, on average ( 16 19 ).
That may not seem like much, but only 20 ppm of gluten can be sufficient to cause a reaction in someone with celiac disease ( 16 ).
This high risk of contamination means that it is not safe to include conventionally grown oats and processed in a strict gluten-free diet.
For this reason, several companies have begun to grow and process oats designated fields without gluten and equipment. These oats can be marketed as gluten-free, and contain less than 20 ppm of gluten ( 20 21 ).
Unfortunately, even gluten-free labels may not be 100% reliable. One study found that only 95% of products labeled safe levels actually had gluten free.
However, 100% of oat products passed the test. This means that certificates tags gluten in oats and oatmeal can be trusted in most cases ( 16 22 ).
Conclusion :. oats are often contaminated with gluten during growth or transformation, but many companies are producing uncontaminated oats
Oats contain a protein called avenine, which can cause problems for some people
despite ruled pollution, a small number of people with celiac disease (and possibly other conditions) is still not able to tolerate pure oats.
pure oats contain a protein called avenine, which can cause problems because it has a structure similar to gluten amino acids.
Most people who are sensitive to gluten do not react to avenin. They can eat, pure uncontaminated oats without problems ( 23 ).
However, a small percentage of people with celiac disease can react to avenine. For these few people, oats without even certified gluten can cause some reaction ( 16 24 ).
A research study of celiac disease and consumption of oats found that most people had the potential to react to avenine. However, only 8% of participants had a real response after consuming a lot of oats ( 25 ).
In such cases, the response was small and not cause symptoms or clinical relapse. Therefore, the researchers concluded that it was still safe for patients who consume up to 100 grams of pure oats per day ( 25 ).
In addition, two other small studies found that some people with celiac disease experienced a small immune response and the intestinal symptoms by eating oats, compared to those with a traditional gluten-free diet ( 26 , 27 ).
Despite these effects, none of the people in these studies experienced no intestinal damage oats ( 26 27 ).
Conclusion: Oats contain a protein called avenine. A small percentage of people with celiac disease reacts to avenine and can not tolerate pure oats.
Oats have many health benefits
gluten-free diets are often limited when it comes to food choices, especially with grains and starchy foods.
Including oats and oat products like granola bars healthy can add much needed variety.
Several studies have also shown that after a gluten-free diet often leads to inadequate intake of fiber , vitamin B complex, folate and minerals as iron , magnesium , selenium, manganese and zinc ( 10 , 28 , 29 , 30 ).
oats are a good source of these vitamins and minerals. They are also a fantastic source fiber .
In addition, oats provide several benefits for the impressive health:
- Heart disease Oats can help improve risk factors for disease the heart, such as reducing "bad" LDL cholesterol and raise "good" HDL cholesterol ( 31 ).
- Weight loss: oats and oatmeal can help weight loss helping control appetite and increase satiety ( 32 , 33 , 34 ).
- Diabetes :. Oats can help improve control of blood sugar, fat levels in the blood and insulin sensitivity for people with type 2 diabetes ( 35 )
Conclusion: oats are a good source of many nutrients that are lacking in a gluten-free diet. They can also add variety and provide health benefits.
If you include oats in a gluten-free diet?
There are many benefits to the inclusion of oats in a gluten-free diet.
Oats are used in many gluten-free oatmeal products and is very popular in gluten-free cooking. Oatmeal is also a favorite breakfast for many people.
However, it is important to buy only oats and oat products that are labeled or certified as free of gluten. This ensures that oats are pure and uncontaminated.
In the US and Europe, products are required with this label to be less than 20 ppm (mg / kg) of gluten, such a low amount that is generally considered to be safe ( 20 21 ).
These days, it is easy to buy pure oats in many grocery stores and online.
Good brands to consider include Bob's Red Mill and Glutenfreeda , which are both independently tested gluten contamination.
The decision to include oats should be done on an individual basis.
Since it is not possible to know who can react to avenine is a good idea to talk to your doctor or dietitian / nutritionist registered before adding oats to a gluten-free diet.
However, most people can safely enjoy all the delicious oatmeal and foods made with them.
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