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Oats are a highly nutritious grain with many health benefits.

它们是一种受欢迎的早餐粥，也可以在格兰诺拉麦片，梅斯利（Muesli）以及其他食品和小吃中发现。

但是，您可能想知道燕麦和燕麦片是否含有面筋。

本文探讨了您是否可以在无麸质饮食中包括燕麦。

Gluten-free diets很受欢迎。

实际上，调查显示，美国多达15-30％的人试图出于某种原因避免面筋。

面筋是在grains，例如小麦，黑麦和大麦。这些蛋白质使面包和面食具有弹性，耐嚼的质地（ 1 ，，，， 2 ，，，， 3 ，，，， 4 ).

Most people can eat gluten without any side effects, but these proteins can cause serious health problems for some individuals.

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 ).

If you have celiac disease, your body launches an autoimmune response to gluten, damaging your intestinal lining ( 5 ).

如果你不能容忍面筋,甚至少量is harmful, making a gluten-free diet the only way to avoid serious health issues ( 5 ，，，， 6 ，，，， 7 ，，，， 8 ).

SUMMARY

面筋是一种蛋白质，在小麦，大麦和黑麦等谷物中发现。大多数人可以容忍它，但它会伤害某些人。

Pure oats are gluten-free and safe for most people with麸质intolerance。

However, oats are often contaminated with gluten because they may be processed in the same facilities as gluten-containing grains like wheat, rye, and barley.

研究表明，大多数患有腹腔疾病或小麦过敏的人每天可以吃2-3.5盎司（50-100克）的纯燕麦，而不会产生不良影响（ 9 ，，，， 10 ，，，， 11 ，，，， 12 ，，，， 13 ).

One 8-year study in 106 people withceliac diseaserevealed that half of them ate oats daily — and none experienced negative effects ( 10 ，，，， 14 ).

Additionally, some countries recommend including oats in a gluten-free diet. A few studies note that people with celiac disease living in these countries had better intestinal healing than people in countries that did not ( 10 ，，，， 15 ).

Pure, uncontaminated oats are also safe for people who have a wheat allergy.

SUMMARY

Most people who are intolerant to gluten, including those with celiac disease, can safely eat pure oats.

Although oats themselves don’t contain gluten, they’re often grown alongside other crops.

The same equipment is typically used to harvest crops in neighboring fields, which leads to cross-contamination if one of those crops contains gluten.

播种种子也可能不纯净，含有少量小麦，黑麦或barleyseeds.

Additionally, products made with oats are usually processed, prepared, and packaged in the same facilities as gluten-containing products.

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 ).

一项在北美和欧洲市场上109种含109种燕麦的产品中的一项研究发现，这些产品平均包含超过200份的麸质（PPM）（PPM）（PPM）（PPM）（ 16 ，，，， 19 ).

Just 20 ppm of gluten may be enough to cause a reaction in someone with celiac disease ( 16 ).

这种污染的高风险意味着将常规种植的燕麦添加到严格的无麸质饮食中是不安全的。

值得注意的是，许多公司已经开始使用干净的设备来处理燕麦，并将其在指定的无麸质田地中种植。这些燕麦可以以不含麸质为市场的销售，并且必须少于20 ppm的面筋（20).

尽管如此，即使是无麸质标签也可能并不完全可靠。一项研究发现，在标记为无麸质的产品中，麸质水平超过了5％的安全限制。

However, 100% of the oat products passed the test, implying that标签certifying oats and oatmeal as gluten-free can be trusted in most cases ( 16 ，，，， 21 ).

SUMMARY

Oats are often contaminated with gluten during harvesting or processing, but many companies now sell uncontaminated products.

A very small number of people with celiac disease (and possibly other conditions) may still be unable to tolerate pure, uncontaminated oats.

纯燕麦含有avenin，这是一种可能引起问题的蛋白质，因为它具有与麸质相似的氨基酸结构。

大多数对麸质do not react to avenin. They can eat pure, uncontaminated oats with no problems ( 22 ).

However, a tiny percentage of people with celiac disease may react to avenin. For these few people, even certified gluten-free oats may be unsafe ( 16 ，，，， 23 ).

一项研究发现，大多数患有乳糜泻的人都有可能对阿avenin做出反应。但是，只有8％的参与者在吃了大量燕麦后得到了实际反应（ 24 ).

在这种情况下，反应很小，不会引起临床症状或复发。因此，研究人员得出的结论是，乳糜泻的人每天仍然可以食用多达3.5盎司（100克）的纯燕麦（ 24 ).

此外，另外两项小型研究发现，有些患有腹腔疾病的人在吃燕麦时经历了较小的免疫反应和更肠道症状，而不是传统的无麸质饮食（ 25 ，，，， 26 ).

Despite these effects, none of the people in these studies experienced any intestinal damage from oats ( 25 ，，，， 26 ).

SUMMARY

燕麦中含有一种叫做燕麦蛋白的蛋白质。一个小全氯乙烯entage of people with celiac disease react to avenin and may not be able to tolerate pure oats.

无麸质饮食通常几乎没有食物选择，尤其是在谷物和淀粉食品方面。

Including oats and oatmeal can add much-needed variety.

What’s more, several studies show that following a gluten-free diet may result in an inadequate intake of fiber, B vitamins, folate, and minerals like iron,magnesium，，，，selenium, manganese, and zinc ( 10 ，，，， 27 ，，，， 28 ，，，， 29 ).

燕麦恰好是所有这些维生素和矿物质的良好来源。他们也很棒source of fiber。

此外，燕麦还提供了一些令人印象深刻的健康益处：

  • 心脏健康。燕麦可以通过降低LDL（坏）胆固醇并升高HDL（好）胆固醇来帮助改善心脏病的危险因素（ 30 ).
  • 减肥。Oats and oatmeal can aid weight loss by helping control appetite and increase fullness ( 31 ，，，， 32 ，，，， 33 ).
  • 糖尿病控制。Oats can help improve blood sugar control, blood fat levels, and insulin sensitivity in people with type 2 diabetes ( 34 ).
SUMMARY

Oats are a good source of many nutrients that are lacking in a gluten-free diet. They can also add variety and provide several health benefits.

Oats are used in many gluten-free products, and oat flour is popular in gluten-free baking. Oatmeal is also abreakfast favorite对许多人来说。

While there are many benefits to including oats in your gluten-free diet, it’s important to buy only products that are labeled or certified as gluten-free. This ensures that the oats are pure and uncontaminated.

In the United States and Europe, products certified gluten-free are required to have fewer than 20 ppm of gluten, an amount so low that foods with less than this amount are generally considered safe (20).

这些天，在许多杂货店购买纯燕麦很容易online。

The decision to include oats should be made on an individual basis.

由于不可能知道您是否会对Avenin做出反应，因此您可能需要在将燕麦添加到无麸质饮食中之前咨询您的医生。

However, the vast majority of people can safely enjoy oats and all of the delicious foods made with them.