Kamut is an ancient grain that has become popular in recent years as a healthier alternative to modern wheat. However, there has been some debate over whether Kamut contains high levels of gluten like modern wheat. This article will examine the research on Kamut’s gluten content and provide a definitive answer on whether it can be considered high in gluten.
What is Kamut?
Kamut is a variety of Khorasan wheat, an ancient grain that traces its origins to the Fertile Crescent of the Middle East. The term “Kamut” is actually a brand name trademarked by Kamut International to market this ancient wheat. Some key facts about Kamut:
- It is an ancient relative of modern durum wheat.
- Kamut grains are larger than modern wheat, with a nutty, buttery flavor.
- There are claims that Kamut is higher in protein, lipids, and minerals compared to modern wheat.
- It fell out of cultivation in the 20th century but was revived in the 1980s.
Today, Kamut is prized by many health-conscious consumers as a nutritious and potentially healthier alternative to regular wheat. But the question remains – does Kamut contain high levels of gluten like modern wheat varieties?
Gluten Content in Modern Wheat vs. Ancient Wheat
Gluten is a protein composite found in wheat and other grains like rye and barley. It provides elasticity to dough, allowing bread to rise. However, gluten can trigger serious health issues like celiac disease or non-celiac gluten sensitivity in susceptible individuals.
Most modern wheat varieties grown today are high in gluten. Specifically, they contain high levels of gluten proteins called gliadins and glutenins. However, ancient wheat varieties like Kamut have different gluten profiles:
- Kamut contains lower levels of gliadins compared to modern wheat.
- Kamut grain has higher levels of glutenin and a glutenin to gliadin ratio of about 2:1.
- In contrast, modern wheat has a glutenin to gliadin ratio of about 1:1.
The higher glutenin content means Kamut flour forms dough with an overall weaker gluten network. This results in fluffier baked goods that don’t rise as high as modern wheat flour.
Studies on Gluten Levels in Kamut
Several studies have analyzed the gluten content of Kamut to determine how it compares to modern wheat:
- One study found 2-40% lower gluten content in Kamut compared to modern durum wheat varieties.
- Another study showed Kamut had only 9% gluten, versus 12-14% gluten for common wheat.
- A 2014 study found Kamut had 50% lower gliadin levels compared to modern wheat.
- Multiple studies have confirmed the higher ratio of glutenins to gliadins in Kamut grains.
Based on this evidence, most researchers agree that Kamut wheat contains moderately lower levels of total gluten compared to modern wheat. The differences seem to stem from changes in gluten proteins induced by modern wheat breeding.
Gluten Content Compared to Other Ancient Wheats
How does Kamut’s gluten content compare to other ancient grain varieties?
- Einkorn – Einkorn is considered the most ancient and pure wheat variety. One study showed it has a gluten content of only 3-7% versus 12% in modern wheat.
- Emmer – Emmer is another ancient wheat related to einkorn. Analyses suggest it has about 20-30% lower gluten content compared to modern durum wheat.
- Spelt – Spelt is an ancient grain closely related to modern wheat. Its gluten content is reported to be slightly lower than modern wheat.
Based on this comparison, Kamut seems to have higher gluten levels than ancient wheats like einkorn and emmer. However, it still shows advantages over spelt and modern common wheat varieties.
Why Does Kamut Have Less Gluten?
There are a few theories why ancient wheat like Kamut contains lower gluten levels:
- Ancient wheats have simpler genetic backgrounds unaffected by modern breeding practices. They lack certain gluten gene sequences amplified in modern wheat.
- Environmental conditions like temperature and rainfall impact gluten development in the grain. Different growing conditions for ancient vs. modern wheat may affect gluten content.
- Processing methods such as stone-grinding used for ancient grains like Kamut may break down some gluten versus roller-milling for modern wheat flour.
More research is still needed, but these factors likely contribute to the differing gluten levels seen in ancient wheats including Kamut.
Is Kamut Safe for Gluten Sensitivity?
Given its lower gluten content compared to modern wheat, is Kamut safe for those with gluten issues like celiac disease or non-celiac gluten sensitivity?
Unfortunately, there is no simple answer. Here are some key considerations:
- Kamut still contains gluten and is not gluten-free. It is not recommended for those with celiac disease or wheat allergies.
- The research is mixed on whether ancient wheats like Kamut are less immunogenic for those with gluten issues. Some studies show promising results, while others found similar adverse reactions to modern wheat.
- There is huge individual variability in gluten tolerance. Some sensitive individuals report tolerating Kamut better than regular wheat, while others react to it.
- Products labelled “Kamut” can contain a blend of Kamut and modern wheat. It’s important to know the source when evaluating gluten content.
- Cross-contamination during growing and processing is also a risk for those highly gluten-sensitive.
In general, Kamut should still be avoided on a strict gluten-free diet. But with proper sourcing and precautions, some individuals with gluten sensitivities may tolerate it in moderation. It’s best to consult a healthcare professional and carefully test your individual tolerance.
Nutritional Benefits of Kamut
Despite the lack of clarity on gluten, Kamut offers some potential nutritional advantages over modern wheat:
- Higher protein content – Multiple studies show Kamut contains 15-40% more protein per grain than modern wheat.
- More minerals – Kamut provides higher levels of minerals like magnesium, zinc and iron compared to common wheat.
- Higher lipid content – Up to 44% more lipids means Kamut contains more healthy fats like unsaturated fatty acids.
- Lower glycemic index – Some studies suggest Kamut flour results in lower blood glucose spikes compared to modern wheat.
- Potentially less inflammatory – A few studies indicate Kamut triggers less inflammation and oxidative stress in the body compared to common wheat.
More research is still needed to confirm these potential health benefits. But the nutritional profile of Kamut does appear promising.
How to Use Kamut
Kamut has a nutty, earthy flavor that can provide a pleasant, gluten-free alternative to regular wheat:
- Use Kamut flour in place of regular flour for baking breads, pizza dough, pancakes, muffins and other baked goods.
- Try whole Kamut berries in soups, stews or salads instead of wheat berries or barley.
- Kamut pasta is available as an alternative to regular whole wheat pasta.
- Use Kamut flour or berries to make breakfast cereals like porridge.
- Make pilafs, risottos or grain bowls with cooked Kamut berries or Kamut couscous.
- Replace bulgur wheat with Kamut in tabbouleh salad.
When baking with Kamut, note that the flour has lower gluten content, so doughs won’t rise as much. Combining Kamut with other gluten-free flours and binding agents can help offset this.
Finding Kamut Products
Kamut International has over 200 licensed partners worldwide producing genuine certified Kamut products:
- Look for the Kamut brand name and Khorasan wheat on packaging to ensure it’s authentic ancient grain.
- Kamut flour, pasta, cereal and other Kamut products can be found in well-stocked supermarkets or health food stores.
- Online stores like Amazon offer a wide selection of Kamut products including berries, flour and snacks.
- Some local bakeries and restaurants may bake with Kamut flour.
- Farmers’ markets may offer Kamut berries in bulk when in season.
When sourcing Kamut, especially for gluten sensitivities, always check where and how it was grown and processed to avoid cross-contamination.
Is Kamut High in Gluten?
In summary, research indicates that Kamut does contain lower levels of gluten compared to modern wheat varieties. However, it still has moderate gluten content and is not gluten-free.
Individuals with celiac disease or wheat allergy should avoid Kamut. Those with non-celiac gluten sensitivity may potentially tolerate Kamut in moderation depending on individual tolerance. But caution is still advised.
While the debate continues on its gluten content, Kamut offers a range of nutritional benefits over modern wheat. With proper sourcing and precautions for those avoiding gluten, Kamut provides a tasty, nutritious grain alternative with a pleasant, nutty flavor.
Conclusion
Kamut is an ancient grain variety of wheat that has grown in popularity in recent years. Research studies consistently show Kamut contains lower levels of gluten proteins compared to modern wheat varieties. However, Kamut still contains moderate amounts of gluten and is not gluten-free. Individuals with celiac disease or wheat allergy should avoid Kamut, while some with gluten sensitivity may potentially tolerate it. Kamut provides nutritional advantages over regular wheat and can be used in a variety of gluten-free recipes when properly sourced. But caution is still warranted for those on a strict gluten-free diet. Overall, Kamut offers a tasty and nutritious alternative grain, but its suitability depends on individual tolerance and the need to avoid gluten exposure.