Wheatgrass and barley grass are often included as supplements to protein powders or smoothies, yet when I see products that claim they are gluten-free I am always amazed. How could grains that people who avoid gluten could be considered safe ingredients for consumption in wheatgrass products?
Wheatgrass can be found everywhere from juice bars and supplement shops to health food stores across the nation. Even barley grass has gained attention within this industry.
Gluten is only found in wheat and barley grains (known as seeds). Therefore, grass remains safe to consume.
Is Wheatgrass and Barleygrass Gluten-Free?
According to USDA standards, wheatgrass powder can be labeled gluten-free if it contains less than 20 parts/million of gluten. Their studies also demonstrated its beneficial properties for relieving ulcerative colitis, anemia and other ailments linked to Celiac disease or gluten intolerance. Celiac Disease Foundation suggests taking one extra step before purchasing wheatgrass or barleygrass products: checking that they carry gluten-free labels to guarantee there is no cross-contamination between each plant species' grain (containing gluten) and grass (gluten-free) components.
Growing and harvesting wheatgrass and barleygrass use the same method, from scattering seeds in moist soil in a shallow area through daily watering to eventually producing plants similar to garden grass that can then be cut with scissors for juice production. Wheatgrass contains various vitamins and nutrients such as potassium and dietary fiber as well as A,C,E vitamins along with iron, zinc, copper, and manganese found within wheatgrass itself while barley grass contains high concentrations of omega 6 fatty acids in addition to magnesium phosphorus carbohydrate sources.
Wheatgrass and barleygrass are naturally gluten-free foods, but if you are trying to limit gluten intake for health reasons it's wise to be aware of where you purchase barleygrass powders or smoothies containing barley or wheatgrass from. You should likely be fine as long as they have been certified gluten-free; alternatively, you could avoid superfood smoothies sold at smoothie shops altogether.
Gluten-Free Product Labels you should understand
Many companies sell multivitamins with wheatgrass or barleygrass as an ingredient. Other packaged wheatgrass products, such as green smoothies and supplement capsules or powders, are labeled gluten-free. These products are safe to consume.
To be sure that a product is truly gluten-free, you need to ensure the supplier uses 100% pure barleygrass and wheatgrass. It is much harder than it seems to avoid gluten contamination.
The U.S. Food and Drug Administration has guidelines on gluten-free labels. The FDA said in their final ruling that barley and wheatgrass can be used as a gluten-free labeling agent as long as they contain less than 20 parts per million of Gluten[1]. To achieve this goal, all parties involved in the production process must ensure that the grasses are free from seeds.
Other Gluten-Free Options
Should you stop taking wheatgrass if it contains no grains but you don't experience any adverse symptoms? Not necessarily - there could be other options out there with greater nutritional value that might provide similar or greater nutrition than wheatgrass.
Other vegetables (like wheat and barleygrass) also offer similar or even greater nutrition than carrots.
The United States Department of Agriculture [2][3]notes that wheatgrass juice is an excellent source of vitamin C while spinach has more iron and potassium.
A Word From Undersun Biomedtech
In theory, barley and wheatgrass are expected to be gluten-free because gluten proteins are found only in the seeds Yet, in practice, the farming methods may not always be exact, and there is a possibility of contamination during manufacturing. The standard "less than 20 parts per million" may not individuals with gluten sensitivity.
You can come across a gluten-free supplement that includes either or both of these grasses. Yet, it might be more advisable to opt for whole foods and supplements that do not contain potentially harmful components.
References:
1. U.S. Food and Drug Administration. Gluten and food labeling. Updated July 2018.
2. U.S. Department of Agriculture, FoodData Central. Organic wheatgrass. Updated April 2019.
3. U.S. Department of Agriculture, FoodData Central. Spinach, raw. Updated April 2020.
