Oatmeal is often a healthy and nutritious alternative to more common grains like wheat. However, the issue of gluten in oatmeal is complex and deserves careful attention.
What is gluten?
Gluten is a group of proteins found in some grains, including wheat, barley, and rye. It is responsible for the elasticity of dough and contributes to the chewy texture of baked goods. Gluten can cause adverse reactions in people with celiac disease or non-celiac gluten sensitivity.
Do oats contain gluten?
Oats are a cereal that is well tolerated by the majority of people with celiac disease or gluten sensitivity. They contain a protein belonging to the prolamine family, called Avenin.
Prolamins are proteins found in all gluten-containing grains that cause an immune response when ingested, except avenin. The amount of prolamin differs between oats and other gluten-containing grains; for oats, the amount of prolamin represents 10 to 15% of the total protein, while for rye, barley and wheat it represents 30 to 55% of the total protein.
However, the situation remains more complicated due to the risks of cross-contamination.
Below we have outlined the link between gluten, proteins and cereals to help you see things more clearly ;)
Cross contamination
Oats are often grown, transported, and processed in close proximity to gluten-containing grains such as wheat, barley, or rye. This proximity can lead to cross-contamination, meaning small amounts of gluten can end up in oat products, making these products problematic for people with celiac disease or gluten sensitivities.
Certified gluten-free oats
To meet the needs of people with celiac disease or gluten sensitivity, some brands offer certified gluten-free oatmeal. These products are grown, transported and processed in a way that avoids cross-contamination with gluten-containing grains. They are regularly tested to ensure that the gluten level is below the safety thresholds set by regulations (usually less than 20 ppm, or parts per million).
What does the research say?
Studies have shown that the majority of people with celiac disease can consume pure, uncontaminated oats without adverse effects. However, a small fraction of these people may react to the avenin in oats in a manner similar to gluten. Therefore, the introduction of oats into a gluten-free diet should be done with caution and under medical supervision.
Conclusion
Oatmeal, although mostly tolerated by people with celiac disease or gluten sensitivity, naturally contains gluten and its percentage may be higher due to cross-contamination with other gluten-containing grains.
Certified gluten-free oatmeal is a safe alternative for those requiring a gluten-free diet. As always, it is recommended to read labels carefully and, if in doubt, consult a healthcare professional.
At Nüttree, we exclusively use certified gluten-free oats to make our recipes!
Read the article on the benefits of oats here
References
- French Society of Gastroenterology.
- French Association of Gluten Intolerants (AFDIAG).
- Published studies on the tolerance of oats in people with celiac disease.
