Introduction
Kamut is a whole-grain food that is a source of essential micronutrients, vitamins, and minerals that are needed to sustain systemic health. Read the article to know its nutrition, health benefits, side effects of overconsumption, and the best way to use it in the diet.
What Is the Origin and Nutritional Content of Kamut?
Kamut is an ancient grain that is globally known by the trademarked name Khorasan wheat (Triticum turanicum). Khorasan is the historical region that once occupied a major territory that is a part of northeastern Iran and northern Afghanistan regions. Kamut means "wheat" in the ancient Egyptian language. Kamut is a whole grain that is similar to wheat, but the grains are three times the size of wheat and have a rather curved shape with a tanned color. The texture of this grain is usually firm and possesses a nutty flavor.
As the grain is primarily high in fiber, it can be easily used as a substitute for rice in any rice-based recipe. One can use the grains for pilaf or casseroles or can even grind the whole grain into the flour. The following nutrition information as enlisted by the USDA (United States Food and Drug Administration) for approximately a cup serving or about 6.1 ounces of well-cooked Kamut grain is as follows :
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Fat: 0.0504 ounces.
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Carbohydrates: 1.6755 ounces.
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Fiber: 0.2610 ounces.
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Sugars: 0.1862 ounces.
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Protein: 0.3463 ounces.
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Total Calories: 227 kilo calories.
Is Kamut Grain Nutritious?
Kamut is a specific type of wheat that definitely comprises wheat gluten. These grains are labeled commercially as Kamut or Khorasan wheat. Individuals who suffer from celiac disease (immune disease affecting the intestine) or non-celiac sensitivity are completely contraindicated from consuming Kamut grain.
There are approximately 0.0504 ounces of fat one can gain from a single serving of Kamut. Most of these little amounts of fat are heart-healthy polyunsaturated fat around 0.05044 ounces approximately while some are monounsaturated fats with 0.00493 ounces and a negligible quantity of saturated fat.
Kamut is considered one of the highest-protein-rich or proteinaceous grains of wheat. They can almost provide up to 0.345685 ounces of protein per single or one-cup serving. Though the glycemic index of Kamut is yet not estimated, the closest related grain in the glycemic index database is the barley grain which stands at a value of 27. Hence Kamut would be considered a low glycemic index food only and is certainly a protein-rich grain that would be suited to diabetic as well as prediabetic individuals.
Who Should Not Consume Kamut?
One of the only drawbacks or contraindications of this food is that because it is high in selenium content, that is, it contributes to almost more than the daily value needed for selenium, one should not consume this food with other seafood or other selenium-rich foods, for example, Brazil nuts. For individuals who are sensitive to high selenium, it can result in clinical symptoms such as nausea, diarrhea, skin reactions, and rashes.
While selenium is the most important mineral that is essential for crucial bodily functions such as in reproductive and DNA (deoxyribonucleic acid) production boost, it also serves as an essential that sustains individual immunity by warding off free harmful radicals that can impact cellular health.
Kamut is a type of wheat and it comprises of gluten. Therefore, it is contraindicated in individuals with celiac diseases.
What Are the Health Benefits of Kamut?
According to a major research review that was published in the World Journal of Gastroenterology in the year 2012, increasing dietary fiber intake through whole grain sources containing wheat like Kamut grain for instance, can increase stool frequency in those who suffer from constipation.
As the grain is quite rich in dietary fiber, it can yield up to 0.261027 per single cup serving which is in fact higher than the fiber content provided by most other whole grains. For instance, the quantity of fiber per serving of Kamut grain is higher than brown rice or quinoa which provides up to 0.17637 ounces per single cup serving. According to the information given by the American Heart Association and the National Institutes of Health, individuals who regularly consume higher intake of fiber can promote cardiovascular health. According to nutrition experts, the fiber intake should be in a way (as per the information given by the FDA - Food and Drug Administration) as increased or high fiber intake with whole grain foods (like Kamut grain) can certainly give long-term health benefits such as improved glycemic control, improved good cholesterol content in blood and reduced risk of developing certain chronic diseases and cancers.
How Can Kamut Be Stored?
Kamut can be stored just the way one stores all of the whole grains. Ideally, it can be kept in an airtight container away from heat and light, where it may last for up to three months. It can also be easily frozen for up to a year. One can refrigerate it in an airtight container for around three to four days maximum.
Many individuals prefer first soaking the grains to make them softer overnight and then draining them the next day before cooking. One can approximately bring about two quarts of water to a boil and add the Kamut grain. Continue to bring the grains to a boil on medium heat until they are softened for about 40 to 60 minutes. Alternatively, Kamut can also be easily cooked in a pressure cooker or slow cooker. it can be served both hot or cold.
Conclusion
In comparison to most other whole grains that are rich in dietary fiber and less in protein content, Kamut is one of the few unique nutrient-dense grains that has a good macronutrient profile. It can yield heart-healthy polyunsaturated and monounsaturated fats, an excellent protein source needed for body muscle and energy metabolism and also further yield essential dietary fiber that can ward off harmful free radicals and sustain cellular health (preventing the individual risks of developing certain cancers or chronic systemic diseases) and aid further in digestion. Also as a high-protein grain, Kamut is additionally an excellent fiber source that can be even more nutrient-dense in combination to make complete protein meals along with foods like quinoa, legumes, lentils, or green vegetables.
