In those cases, the responses were small and did not cause clinical symptoms or relapse. However, only 8% of the participants had an actual response after eating a large amount of oats ( 24). One study discovered that most people with celiac disease had the potential to react to avenin. For these few people, even certified gluten-free oats may be unsafe ( 16, 23). However, a tiny percentage of people with celiac disease may react to avenin. They can eat pure, uncontaminated oats with no problems ( 22). The majority of people who are sensitive to gluten do not react to avenin. Pure oats contain avenin, a protein that may cause problems because it has a similar amino-acid structure as gluten. Oats are often contaminated with gluten during harvesting or processing, but many companies now sell uncontaminated products.Ī very small number of people with celiac disease (and possibly other conditions) may still be unable to tolerate pure, uncontaminated oats. However, 100% of the oat products passed the test, implying that labels certifying oats and oatmeal as gluten-free can be trusted in most cases ( 16, 21). One study discovered that gluten levels exceeded safety limits in 5% of products labeled gluten-free. Still, even gluten-free labels may not be completely reliable. These oats can be marketed as gluten-free and must contain less than 20 ppm of gluten ( 20). Notably, a number of companies have begun to process oats with clean equipment and grow them in fields designated gluten-free. This high risk of contamination means that it’s unsafe to include conventionally grown oats in a strict gluten-free diet. Just 20 ppm of gluten may be enough to cause a reaction in someone with celiac disease ( 16). One study in 109 oat-containing products on the market in North America and Europe found that the products contained over 200 parts per million (ppm) of gluten, on average ( 16, 19). Therefore, it’s unsurprising that studies analyzing regular oat products identified levels of gluten far exceeding the standard for gluten-free foods ( 16, 17, 18). The sowing seed may also be impure, harboring a small amount of wheat, rye, or barley seeds.Īdditionally, products made with oats are usually processed, prepared, and packaged in the same facilities as gluten-containing products. The same equipment is typically used to harvest crops in neighboring fields, which leads to cross-contamination if one of those crops contains gluten. Most people can tolerate it, but it can harm some individuals.Īlthough oats themselves don’t contain gluten, they’re often grown alongside other crops. Gluten is a protein found in grains like wheat, barley, and rye. If you’re intolerant to gluten, even a tiny amount is harmful, making a gluten-free diet the only way to avoid serious health issues ( 5, 6, 7, 8). If you have celiac disease, your body launches an autoimmune response to gluten, damaging your intestinal lining ( 5). Gluten may cause digestive issues in certain populations because its unique amino acid structure may hinder the digestive enzymes in your gut ( 1, 2, 3, 4). Most people can eat gluten without any side effects, but these proteins can cause serious health problems for some individuals. These proteins give bread and pasta their stretchy, chewy texture ( 1, 2, 3, 4). Gluten is a family of proteins found in grains, such as wheat, rye, and barley. In fact, surveys reveal that as many as 15–30% of people in the United States try to avoid gluten for one reason or another.
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