Nutrition

The wheat we eat today isn’t like they ate thousands of years ago.  In nutrition sampling tests, Einkorn has been found to be a “more nutritious” grain.   Einkorn contains higher levels of protein, essential fatty acids, phosphorous, potassium, pyridoxine (B6), lutein and beta-carotene (lutein).

The Einkorn flour is characterized by high protein, high ash, a very high carotene content, and small flour particle size when compared to the modern bread wheats.    There’s a reason people ate this stuff for thousands of years and called it the staff of life.

Nutrition from Einkorn Wheat

Einkorn is a healthy grain with a high content of protein, phosphorous, vitamin B6 and potassium when compared to modern forms of wheat. It also has plenty of carotenoids – the natural red, yellow or orange pigments that are found in many vegetables and fruits, and in a few grains. Carotenoids have the medical properties that help in preventing serious diseases such as cancer.

Why Switch to Einkorn Wheat?

Considering the fact that einkorn is the most genetically primitive and ancient form of cultivated wheat, its very different from the wheat we eat today. What’s more, many people say Einkorn is tastier than modern forms of wheat!

Einkorn wheat can be digested better than most foods. The low content of gluten in Einkorn makes it easier to digest than modern wheat. An improvement in digestion means that nutrients are better absorbed, ensuring that you have no tummy problems after consuming a delicious dish cooked with einkorn flour.

How It Differs from Modern Wheat

As mentioned, einkorn is not the same as modern forms of wheat. When einkorn is milled into flour, you will notice that the grains are much smaller than grains of modern forms of wheat. In fact, grains of modern wheat are larger than grains of einkorn wheat! Moreover, einkorn does not have the crease that is present on the side of modern wheat grains. The reason why they’re different is the fact that humans have slowly and steadily altered wheat genetics by choosing seeds that delivered more gluten and promised higher yields, as they were ideal for large scale production and distribution in larger farms.

As for gluten, Einkorn has a different kind of gluten compared with modern wheat because it does not contain the D Genome, only the A genome. This is significant because the most popular test for detecting the presence of gluten is based on the presence of the D genome. Although Einkorn does contain gluten, it’s a different type of gluten, and will not fail an Elisa test.

Einkorn is similar to most plants as it’s a diploid. This means that two sets of chromosomes are present in them, unlike emmer wheat which has four sets, or spelt (and modern bread wheat) which have six sets. Einkorn is clearly the most ancient and purest type of wheat as there are only two sets of chromosomes, meaning that its natural gluten content is low, making it a healthy food.

More articles about Einkorn’s nutritional characteristics:

75 thoughts on “Nutrition

  1. Pingback: Einkorn Wheat Bread: Ötzi The Iceman’s Last Meal » Einkorn.com

  2. Maurine

    Does Einkorn tast a bit like wheat?
    Can I use my wheat grinder stones or is it an oily grain?
    I have Hashimotos, and need to be gluten free,is there any information about that?

    Reply
    1. Skadu

      Einkorn is wheat so yes it tastes like wheat and it mills very much like wheat too, and is not an oily grain. Some say it has a nuttier taste than modern wheat. It’s also softer.

      Einkorn is not gluten free but does contain a different type of gluten

      Reply
    1. LM

      To the person who asked if it contains gliadin – apparently Einkorn must not contain gliadin, otherwise it would not have been recommended as a safe alternative by the Wheat Bellies author Dr. William Davis. Double check that he did recommend it – but I believe I’m correct.

      Reply
      1. Rita

        Dr. William Davis, author of “Wheat Belly” says not to eat any type of wheat whether you’re celiac or not and, even if just sensitive to gluten. From what I’ve been reading elsewhere, if you’re just sensitive, you might try einkorn sourdough to see if you can tolerate that, that’s what I’m going to do. Jenny at nourished kitchen.com has a no knead sourdough recipe

        Reply
  3. Vincent

    Einkorn does contain gliadin. But compareing the gliadin from modern wheat and ancient einkorn wheat is like compareing an apple to a horse pear. Modern wheat has been interbred with different kinds of grass and the gliadin is bad for you, verses the gliadin in einkorn is not harmful but keeps the bread dough sticky. Its like comparing artificial arsenic that can kill you with the smallest dosage and arsenic found in apple seeds in which several pounds of it can be digested without being fatal. In other words we have created this problem of gluten which causes all kinds of bad things from gut imbalance to candida.

    Reply
  4. christine

    I love this flour I truely believe in einkorn I’ve suffered severe reactions to modern wheat I have been baking bread,crackers,pita,sourdough bread, walnut cranberry ,olive rosemary bread and eating it and enjoying bread crackers etc…again after years of gf eating so thankful for this ancient grain its what god intended us to eat

    Reply
    1. admin Post author

      Dr. William Davis, author of Wheat Belly, tested einkorn compared to regular wheat. He said einkorn did not enter the blood stream as quickly as “regular” wheat. I do not, however, know how einkorn measures on the glycemic index but we will find out and share that information when it’s available. Thank you for the question!

      Reply
      1. Dori Walker

        Have you been able to find the answer to the Glycemic index question of Einkorn wheat? I have just recently discovered that I am a diabetic, and while I love my pasta, I MUST not eat regular pasta, and I love the taste of the Einkorn pasta… but I’m scared to try it due to my very unstable blood sugars. Thanks!

        Reply
        1. Admin

          Dori, little research has been done about the glycemic index of Einkorn. The tests cost around $8,000. We’re planning on doing it eventually, but for now, we only know that Einkorn appears to cause less of a blood sugar spike than modern wheat. When we have more information, we will gladly share it.

          Reply
          1. Jeremy Walker

            Same question as Sahil: have the glycemic index results been published?

            You guys have to realize that the Glycemic Index of a food is not just something diabetics care about: an increasing number of health professionals are in agreement that high Glycemic Index foods are bad for everyone. If you have a product with a significantly lower lower Glycemic Index than wheat you’ll have something a lot of people really want.

          2. Admin

            Jeremy, you are right. The glycemix index is a very valuable piece of information. Right now, the tests are beyond our capacity, but we hope to be able to do them in the future. All we know is that einkorn does not spike the blood sugar as quickly as modern wheat. Hopefully, we will eventually have more specific information.

          3. jill

            apparently eating good, organic grains helps to keep blood sugars down and thwart off spikes and T2D…from recent research.
            My BS has gone way up since going GF. 🙁

          4. Admin

            Hi Jill, it’s true that einkorn doesn’t spike your blood sugar like modern wheat, but I don’t know why your blood sugar has gone up on a gluten free diet. I am not surprised it didn’t go down. Just because something doesn’t have gluten doesn’t mean it won’t spike your blood sugar, but I can’t explain why it would go up. It would be interesting to see what happened with some more ancient grains.

          5. Irene

            FYI, be aware that judging a food by glycemic index can be ‘fake news’. The fact that sugar substitute has a lower glycemic index is correct, however it goes straight to the liver and is matabalized and stored as fat, thus giving a lower blood glucose reading and leading us to believe it’s ok to eat. Fructose, a combination of sucrose and glucose, does the same.

          6. ShivaD

            To Jill – your BS probably went up because you are still consuming too much starch/sugar. Going gluten-free does not mean you aren’t still ingesting foods that will raise your BS – it just means you are avoiding gluten. You might want to try a lower-carb diet (plenty of veggies and some fruits but lower on rice, potatoes, tapioca flour, juice, sweetners, etc.). That will help more than just avoiding gluten for your BS issues. I do it and LOVE it. I am currently looking into Einkorn as I am very realistic in that low-carb breads suck and I love a good sandwich. I am hoping the occasionl addition won’t be to deleterious to my dieting as the LCHF diet works very well in most regards except for my occasional (usually around a certain time of month…) cravings for a good sandwich. Cheers!

      1. Lisa Davidson

        Every day I eat a rather large sourdough pancake made of sourdough starter from the Internet. I believe it is a San Francisco sourdough culture. I add it to some water plus einkorn flour that I grind myself. It’s really good. It is naturally sweet and does not need syrup or whatever. I cook it in a little olive oil. The only ingredients are einkorn flour and this culture. I use a nonstick pan, too, but the olive oil helps for flavor.

        Reply
  5. Susy Macaulay

    I find bread made with einkorn flour very filling and sustaining, and since using it all the time and cutting out ‘normal’ flour I have far less sugar cravings.
    I think it must be good for keeping blood sugar levels stable?
    I make Doves Farm slow-rise no knead recipe, it’s delicious and easy. We love it and couldn’t go back to modern flour.

    Reply
  6. Ali

    I know it may have already been addressed in some of your other Q and A’s but I wanted to ask about the use of round up in your products. I am looking for a roundup free flour. since One theory is that most Americans sensitivity to gluten is actually a reaction to the “round up” not gluten . Stateside I have trouble digesting gluten but when I lived in Italy my gut was essentially healed and years of GI problems went away in a 4 month period.

    Reply
    1. Susan

      On their product page it very clearly states that the Einkorn berries and flour are organic and non-GMO. So, no, there are no pesticides being used such as Roundup. I avoid that poison as much as possible myself and you are very wise to stay away from it as well.

      Reply
  7. Gisele

    I have Hashimoto’s and switched to Einkorn wheat a month ago. Previously, when I ate wheat or other grains such as rice, I would be doubled over in pain, gassy, constipated, etc. Now, I’m not experiencing any digestive issues with Einkorn Wheat. I make a loaf of bread every couple of days and my husband loves this bread! We drizzle, olive oil and ghee on it and it is delicious. Recipe with bread maker on Dough Only setting: 3 1/2 cups flour, 1pkg of rapid rise yeast, 1 1/4 tsp salt, 1-2 tbsp sugar, 2 tbsp olive oil. When dough is ready, knead on floured board, put in bread pan in a war, oven, let rise to top of pan then bake at 350 for 25-30 min. I hope it works for you!

    Reply
    1. Argo Naut Jason

      Dear Gisele,

      Your recipe for Einkorn bread using a bread machine’s dough cycle is missing one key ingredient (isn’t it?): WATER. How much do you include?
      Thanks, Argo Naut Jason

      Reply
    1. Admin

      Rachel, we have both celiac patients and gluten intolerant people who claim that they can eat einkorn without problems because the gluten is so different from the gluten in modern wheat. However, we always recommend that people with celiac disease check with their doctor before trying einkorn.

      Reply
  8. Terry

    I am very interested in Einkorn flour, but I have high triglycerides. How does this wheat affect cholesterol and especially triglycerides? I do occasionally eat home made spelt bread. How does it compare?

    Reply
    1. admin Post author

      You should ask your doctor but if you are eating spelt, einkorn definitely wont be an issue. One thing that will help improve your body with breads, regardless which wheat you use, is that you use a sourdough bread recipe.

      Reply
  9. MKGH

    Is there such a thing as “sprouted Einkorn” flour? I have been using “sprouted Spelt” for sourdough… Just wondering if sprouting it would make it even easier to digest.

    Reply
    1. Admin

      Yes, sprouting would make it easier to digest and all around more nutritious. We do not offer sprouted flour, but we know that the berries do sprout. We’ve sprouted them ourselves. So, if you’re willing to sprout and dehydrate them before grinding them, there are definitely a lot of benefits to that.

      Reply
  10. Derwyn Docken

    Hi;
    I have read some of the studies that have shown KAMUT Khorsan, Varna, “Gentil Rosso” and “Autonomia B” varieties.of wheat to have cardiovascular benefits. (eg. lower Total Cholesterols, LDL & triglycerides, but increase the good HDL), Do you know if there have been any similar studies done on Einkorn? Thanks

    Reply
    1. Admin

      Hi Derwyn, I am not sure if there have been very specific studies on that. However, Einkorn is high in several heart-healthy nutrients – lutein, potassium, and vitamin B6. Lutein can prevent clogging in carotid arteries and reduce plaque build-up throughout the cardiovascular system. Potassium improves blood pressure and heart beat regularity. Vitamin B6 aids in the prevention of heart disease and heart failure. So, just by nature of its nutrient density, einkorn is good for the heart. Hopefully, as einkorn grows in popularity, there will be more studies like that done.

      Reply
  11. Sharon

    I use MasterCook software to create recipes. Your nutrition chart is missing a few basic data such as carbohydrates, Calories + %Fat, Sat Fat/Mono Fats, Calcium, and others. Do you have these numbers? Thanks.

    Reply
      1. Admin

        Hi Susie, We don’t have this exact information but we estimate that in a cup of einkorn (192g) there are about 128g of carbs, 680 calories, 6g of fat, and 16% Calcium. Like I said, those are estimates, but they should give you an idea.

        Reply
  12. Gail

    This blog has been incredibly helpful. There has to be a healthy flour. I was told at a farmers market about the benefits of italian flours being safe for gluten intolerance. My granddaughter and I shared a freshly made pizza and neither of us experienced any ill reaction. The taste took me back to my childhood and the way food use to taste. We so look forward to the market to opening in May so we can pay the pizza man for his wonderful treat.

    Reply
    1. Admin

      Hi Gail, thank you for the compliments. I am glad that you find that einkorn fits your needs. It can be life changing for people who have problems with wheat. And you can’t beat the taste!

      Reply
    1. Admin

      Hi Moira, we don’t have a recipe for that as we have never used a bread maker. However, if you google that, several recipes come up that you could try.

      Reply
  13. Rex

    Uncooked einkorn is of high nutrition, very good!
    But it cannot be eaten raw like quinoa.
    What are the differences of the einkorn nutrition between cooked and uncooked?
    Thank you very much!

    Reply
    1. admin

      Hi Rex, you could soften einkorn by soaking but it wouldn’t maintain its shape like quinoa and wouldn’t be very good. I don’t know how you would eat it. You’re right, there is some nutrient loss when baking. I’m sure it’s similar to that of all grains, but I don’t have exact numbers for how much it decreases.

      Reply
      1. Rex

        Is it safe for health for eating raw einkorn by soaking and blending to smoothie or einkorn milk?
        After cooked, the grain will absorb water that decreases the nutrition and enzymes per 100g.
        Quinoa – Nutrition Facts of uncooked 13 % water and cooked 72 %.
        https://authoritynutrition.com/foods/quinoa/
        It will be great if there is some more information about einkorn.
        Anyway, thanks very much for your reply ^_^

        Reply
  14. Damion

    Hi there, thank you for such an informative webpage. In response to an earlier post, if einkorn is anything like normal wheat, there should be no problem eating raw wheat apart from making it taste good. I actually work in a Durum wheat mill, so this is really interesting to me. I was curious, do you know if they have a problem with vomitoxin with einkorn like they do with normal wheat?

    Reply
  15. Sharron Guthrie-Owens

    Hi I have MS and was told to avoid wheat and gluten. Can people like me have Einhorn flour? Also does this comes grind ‘flour like’ or do I have to ground it.

    Reply
    1. Admin

      Hi Sharron, many people who are sensitive to wheat and gluten can eat einkorn with no problems. I’m not familiar with your specific case, so it might be best to consult your doctor. Einkorn does contain gluten but it is much different from the gluten in modern wheat. We sell all-purpose flour and the berries to grind yourself.

      Reply
    1. Admin

      Hi Sandra, since sourdough starts gain strength over time, it’s best to get one from someone else. But if you can’t do that, we do have a method for creating your own. You can access it here.

      Reply
    1. Admin

      Hi Larry, they were sent automatically to whatever email address you used in the subscription. Make sure and check your promotion or spam folder.

      Reply
  16. Mark

    I am a bit late on this thread as I recently discovered Einkorn. I want to answer Jill’s and Admin’s comments about blood sugar going up on a gluten free diet as a Type 2 diabetic. If your blood sugar is going up on a gluten free diet or on a keto diet you may not be a Type 2 diabetic, but may have LADA diabetes, which is autoimmune diabetes (basically Type 1 but diagnosed in mid 30’s up). Doctors are lazy and don’t test. They automatically assume Type 2. If your blood sugar goes up after eating any food even a salad then you more than likely have LADA. Your body is not producing insulin. A C-Peptide test will confirm it. But, the majority of doctors refuse to approve labwork on it.

    Reply
  17. Terry

    Does Einkorn have leptons? If it does are there less? Are they the same as in modern wheat?

    Thank you.

    Reply
    1. Admin

      Hi Terry, thank you for your question. I am not sure I understand your question. Lepton is a particle physics term for “an elementary particle of half-integer spin that does not undergo strong interactions. Two main classes of leptons exist: charged leptons, and neutral leptons.” That doesn’t seem to apply to grains. Leptin is a hormone in the body to regulate the feeling of fullness. I would love you help you. Perhaps you can clarify what you are asking.

      Reply
  18. Bethany Setness

    I am needing to know the oxalate content in Einkorn. I also would like to know if soaking lowers this content and by how much. I am considering purchasing it. Thank you.`

    Reply
  19. Dave Plowman

    My wife and I have been following the Dr. Michael Davis wheat belly protocols for about two years now and very satisfied with the results.
    We’ve been using the jovial einkorn flour for about six or eight months now for breadmaking but our decision to do that was based on the fact that in Dr. Davis’s YouTube videos he seems to imply that the einkorn wheat is perfectly fine compared to modern day wheat
    Why can’t you contact Dr. Davis and get some definitive answers from him as to how he feels about the einkorn wheat we don’t want to continue using that flower if there are health issues that we’re not aware of any information that you could retrieve from Dr. Davis would be greatly greatly appreciated if you could send me some information to my email address that I’m posting here I would appreciate it as well thank you very much

    Reply
    1. Admin

      Hi Dave, thank you for your great questions. We don’t have a personal relationship with Dr. Davis, but I have read his book and found it interesting. He does mention einkorn as being better than other grains, but I think he is against grains generally. We know that every body is different, and everyone should learn how to eat based on how they feel. Humans have been eating grains for a a long time, and we believe that done correctly, they can be a great benefit to our bodies. Einkorn especially is packed with nutrients and is easy on the digestive system. There is a lot of scientific and anecdotal evidence for this. On top of that, we know that how you prepare your grains is important. To make it even easier on the digestive system and to increase nutrient bioavailability, it a good idea to use a method such as sourdough or sprouting. Of course, it’s great to get professional opinions, and you mentioned having good results eating the way he recommends. If you’ve added einkorn and still feel as good, I would venture to guess that it is only doing good things for your health. I have met many many people, including family members, who don’t feel good when they eat wheat but notice a huge difference when they eat einkorn. Obviously, we are fans of einkorn! And we love watching people get excited when they realize they can eat bread again. It’s such a game changer for many people. I’d be happy to answer any questions you have!

      Reply

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