Emmer for a low-gluten diet: Interesting facts about the original grain
Emmer is an ancient type of grain. It is considered healthy and nutritious, but contains gluten. Nevertheless, some people tolerate it better than conventional cereals.
Over 10 grams: Emmer also contains gluten
Anyone affected by gluten intolerance - also known as celiac disease - needs gluten-free cereals and flours, which they can eat without complaints instead of wheat, spelled, rye and the like. Sometimes the "ancient grain" Emmer is recommended. However, the German Celiac Society (DZG) makes it clear: Emmer also contains the gluten protein.
- Emmer, also known as two-grain due to its grain arrangement in the ear, contains more protein (about 11-13 g / 100g) and glue protein than wheat.
- For people with celiac disease, the gluten content in the food is crucial for their tolerance. Anything with a gluten content of less than 0.2 milligrams per 100 grams of food can be called gluten-free.
- With whole wheat flour, take 8.3 grams of gluten per 100 gram serving. Spelled flour, according to figures from the Competence Center for Nutrition in Bavaria (KERN), weighs around 9.5 grams. There is currently no reliable information available for Emmer. According to experts, however, the gluten content should be over 10 grams.
Emmer gluten may be better tolerated
Nutritional medicine experts are discussing whether, in addition to the absolutely measurable amount, the type of adhesive protein could also have an impact on tolerance. Because every grain has its own "chemical glue profile", which means that the protein building blocks differ.
- The adhesive properties of Emmer protein differ from those of wheat - even if both belong to the wheat family. It is therefore possible that you tolerate Emmer better than wheat.
- Overall, Emmer is often judged to be tough in processing. If you want to bake bread with Emmer, this requires careful "letting go" of the dough. The more time-consuming kitchen practice could also offer an explanation for the better tolerance of Emmer, since this changes the ingredients.
- The longer maturing of the dough also reduces various sugar compounds (FODMAPS, fermentable oligosaccharides, disaccharides, monosaccharides and polyols) in the pastry. In addition to the proven celiac disease, these are also discussed as possible triggers of digestive problems.
Further facts about Emmer
Emmer is relatively unknown. Current emmer cultivation in Germany is only estimated at around 1, 000 hectares. This was different before World War II when it was a frequently cultivated grain. Emmer has recently regained popularity, especially in organic farming: consumers who pay attention to health, nature and environmental compatibility are his fans.
- Emmer yields about half less than spelled and about a third or quarter less than wheat. It forms long stalks. Therefore, windbreak is a danger for him. In addition, weed control in Emmer cultivation is more complex than with other cereals.
- Emmer grains are elongated, round and mostly smaller and darker than wheat grains. The seeds are harder than spelled or wheat and produce an appealing fluffy flour with a hearty, nutty character.
- Emmer flour can be baked especially well when mixed with other flours. Pure baked goods or pasta from Emmer are also possible.
- Whole, cooked emmer grains are well suited for soups, stews, salads, casseroles and vegetable patties. The seeds are partially freed from the outer shell parts beforehand. However, some nutrients are lost.
- The nutrient content of the original grain is convincing: around 11 grams of protein, 63 grams of carbohydrates in the form of starch and around 3 grams of fat form the basis of 100 grams of Emmer. This is supplemented by about 9 grams of digestive fiber.
- Wholemeal grains are rich in minerals such as iron, zinc, selenium and manganese. In addition, it provides lutein, a carotenoid that is said to have positive effects on vision.
Do you want to do something good for your gut? Then use sauerkraut, for example, to build a powerful intestinal flora and read how healthy the fermented vegetables are for us.