Kamut is an ancient grain that has become increasingly popular in recent years. Kamut flour is made from Khorasan wheat, an ancient relative of modern durum wheat. Many people choose Kamut flour because it is often marketed as a healthier, more nutritious alternative to regular wheat flour.
But there are some concerns that Kamut may cause inflammation or irritate the digestive system for those who are sensitive. Inflammation is a natural immune response in the body, but chronic inflammation can contribute to a variety of health conditions.
So does Kamut flour actually cause inflammation? Or is it a safe, nutritious ingredient for most people? Keep reading to learn what the research says.
What is Kamut flour?
Kamut is a trademarked brand name for Khorasan wheat, an ancient grain that traces its origins to the Fertile Crescent of Egypt. The term “Kamut” comes from the ancient Egyptian word for wheat.
Kamut kernels are known for being larger and more elongated than modern wheat. The plants also grow much taller, reaching heights of up to 9 feet.
Kamut flour has a nutty, buttery flavor and can be used in place of regular wheat flour for baking. It contains more protein, minerals like selenium and magnesium, and carotenoid antioxidants like lutein and zeaxanthin.
Some key facts about Kamut flour:
– Made from Khorasan wheat, an ancient relative of durum wheat
– Twice the size of modern wheat kernels, with an elongated shape
– Higher in protein, minerals, and antioxidants than modern wheat
– Nutty, buttery flavor perfect for baking
– Not actually gluten-free, despite claims by some brands
Gluten content of Kamut
Despite some marketing claims, Kamut is not gluten-free. It does contain gluten like modern wheat varieties. However, the gluten proteins in Kamut flour may be slightly different.
Some studies have found that Kamut flour has lower amounts of the gluten proteins that can trigger immune responses in those with celiac disease or gluten sensitivity. But it is not gluten-free and is not suitable for anyone following a strictly gluten-free diet.
There is also some evidence that the gluten proteins in Kamut are not formed into as strong of protein structures. This may make Kamut flour somewhat easier to digest for those with sensitivities.
But more research is still needed to determine if there are significant differences in the gluten content of Kamut compared to modern wheat. It should not be consumed by anyone with diagnosed celiac disease or who avoids gluten for medical reasons.
Does Kamut flour cause inflammation?
So does consuming Kamut flour actually lead to inflammation for most people? Let’s look at what current research says:
– A 2017 randomized study in European Journal of Clinical Nutrition did not find significant differences in inflammatory markers between people consuming Kamut flour products versus modern wheat products. Both groups showed similar levels of inflammatory cytokines.
– However, a 2019 study in Nutrients did find that people with minor sensitivities to wheat showed lower inflammatory responses when consuming Kamut versus modern wheat bread for 8 weeks. Levels of cytokines like interleukin-6 (IL-6) were lower.
– Multiple studies have found lower FODMAP carbohydrates in Kamut compared to modern wheat. FODMAPs are short chain carbohydrates that can ferment in the gut and contribute to intestinal inflammation in some people. The lower FODMAP content may explain fewer digestive symptoms.
– In animal studies, Kamut has shown anti-inflammatory properties by reducing inflammatory signaling molecules like NF-kB. The antioxidants in Kamut like carotenoids and vitamin E may help reduce inflammation.
– Anecdotally, some people do report better digestion and less inflammation or irritation when switching from regular wheat products to Kamut. But these individual experiences can vary.
So in summary, Kamut does seem to have potential anti-inflammatory benefits compared to modern wheat. For most people, it is unlikely to cause significant inflammation on its own. However, those with gluten sensitivities or intestinal disorders may still experience inflammation or irritation with Kamut flour. More research is still needed on its effects.
Reasons Kamut may be easier to digest
Several characteristics of Kamut flour may contribute to its easier digestibility compared to common wheat, especially for those with sensitivities:
– **Lower gluten content**: Kamut contains fewer gluten-forming proteins called gliadins. It may have a lower allergenic potential.
– **Weaker gluten network**: The gluten chains formed in Kamut flour may be less organized and stable, making them easier to break down during digestion.
– **Higher lipids**: Kamut contains more beneficial lipids like phospholipids and triglycerides, which may protect against intestinal inflammation.
– **FODMAP composition**: Kamut is lower in fermentable carbs that can provoke irritation in the intestines, especially for those with IBS.
– **Prebiotic fibers**: Kamut flour contains more prebiotic fibers like arabinoxylan that can promote growth of healthy gut bacteria. The boosted microbiome benefits digestion.
– **Digestive enzymes**: Enzymes like protease inhibitors may remain partially intact in Kamut flour, which may help break down proteins.
– **Antioxidants**: Higher antioxidant content like carotenoids, vitamin E, and selenium helps control oxidative stress and inflammation.
So while Kamut is not gluten-free, its compositional characteristics may lend to easier digestion and absorption compared to common wheat for many people.
People who may want to avoid Kamut
Despite the potential benefits, Kamut flour is not appropriate for everyone. Those who may want to avoid Kamut flour or use caution include:
– Anyone with diagnosed celiac disease, as Kamut contains gluten proteins
– Those with known gluten/wheat allergies or sensitivities
– People with irritable bowel disease (IBD) like Crohn’s or ulcerative colitis
– Individuals with irritable bowel syndrome (IBS) or other intestinal disorders
– Anyone following a gluten-free diet for medical necessity or autoimmune protocol
– Those with eosinophilic esophagitis (EoE) as Kamut contains gluten proteins that can exacerbate EoE symptoms
– Anyone who experiences bloating, pain, diarrhea, or other intestinal symptoms after consuming Kamut
While the research is still evolving on the differences between Kamut and modern wheat, it is always best to be cautious and avoid Kamut flour if you have a confirmed medical condition that requires a gluten-free diet. Introduce Kamut slowly and discontinue use if any digestion issues occur.
How to incorporate Kamut flour
For those who tolerate it well, Kamut flour can be a nutritious and versatile ingredient to incorporate into recipes. Here are some tips for using Kamut flour:
– Substitute Kamut for up to 50% of the regular wheat flour called for in recipes for baked goods like breads, muffins, waffles, pancakes, etc. You may need to adjust other liquids and leavening agents slightly.
– Use Kamut flour for coating fish, chicken, chops, etc. before pan-frying or baking. The nutty flavor comes through well.
– Make baked goods like banana bread, zucchini bread, brownies or blondies using 100% Kamut flour. They come out dense but delicious.
– Incorporate 20-30% Kamut flour into pizza dough recipes for extra nutrition and texture.
– Stir Kamut flour into meatballs, meatloaf, falafel, burger mixes, etc. for extra binding and moisture.
– Use Kamut flour for breading vegetables before roasting or frying – it creates a crunchy, nutty coating.
– Add a few tablespoons of Kamut flour to smoothies or shakes for extra nutrition and thickness. Start slow to avoid digestive issues.
– Make Kamut flour the base for breakfast cereals, granola bars, cookies, pancakes, crepes, and other grain-based foods.
The slightly sweet nuttiness of Kamut flour makes it a delicious ingredient. Start by swapping a share of regular wheat flour for Kamut and adjust ratios based on the recipe and your individual tolerance.
Potential benefits of Kamut flour
Several potential health benefits have been associated with substituting Kamut flour in place of at least a portion of regular wheat flour:
– **Lower gluten content**: Benefits those with minor gluten sensitivities and makes it easier to digest
– **Higher protein**: 10-15% more protein than wheat, providing more satiety, sustained energy, and strength
– **More minerals**: Rich in phosphorus, magnesium, zinc, iron, and selenium compared to wheat
– **High antioxidants**: Contains carotenoids like lutein and zeaxanthin as well as vitamin E and polyphenols
– **Prebiotic fibers**: Provides more prebiotic arabinoxylan and beta-glucan fiber to feed good gut bacteria
– **Immune support**: Linked to higher immunoglobulins and anti-inflammatory effects in the gut
– **Heart health**: Associated with lower LDL cholesterol, total cholesterol, and triglycerides in some studies
– **Blood sugar control**: Linked to slower starch digestion and lower glycemic response, better for diabetes management
More research is still needed, but substituting some Kamut flour for regular wheat occasionally provides extra nutrition and potential health advantages.
Risks and side effects
For most people Kamut flour does not cause significant side effects. However, some potential risks and symptoms to be aware of can include:
– **Gluten reactions**: Those with celiac disease or gluten sensitivity may experience diarrhea, bloating, fatigue, and nutrient malabsorption. Kamut contains gluten.
– **Allergic reactions**: As with wheat, some may have allergy to Kamut with symptoms like itching, hives, runny nose, or anaphylaxis in severe cases.
– **Intestinal inflammation**: People with IBS, IBD, or damaged guts may react to wheat alternatives like Kamut. Discontinue use if any negative gastrointestinal symptoms occur.
– **Constipation**: The higher fiber content may have a constipating effect for some, especially if increasing Kamut intake suddenly without also increasing hydration.
– **Blood sugar spikes**: While Kamut has a lower glycemic index than wheat, the carbohydrates may still lead to elevated blood sugar in some people, especially those with diabetes or pre-diabetes. Monitor levels carefully.
– **Weight gain**: If substituting Kamut for refined wheat flour, the extra nutrition may lead to increased calorie intake and weight gain if portions are not controlled.
While most can tolerate Kamut flour well, pay attention to any new symptoms when introducing it to your diet. As with any dietary change, add it gradually and drink plenty of water to support digestion.
Bottom line
Kamut flour does provide some potential benefits compared to modern wheat flour due to its unique composition and nutrition profile. The evidence suggests it may be easier to digest and less likely to provoke inflammation or irritation for many people, especially those with minor sensitivities to wheat.
However, Kamut flour does still contain gluten and is not suitable for those with celiac disease or diagnosed gluten intolerances. Any digestive upset, bloating, or feelings of inflammation after consuming Kamut means you should avoid it in your diet. Speak to your healthcare provider if you have concerns about tolerating this ancient grain.
For most individuals, using Kamut flour in place of a portion of regular wheat flour can add welcomed nutrition, flavor, and texture in baked goods and other applications. But listen to your own body’s responses and adjust intake accordingly. Moderation and proper preparation is key to harnessing the benefits of Kamut flour while avoiding any potential downsides.
